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

You Messed Up Your Metabolism Today If,

Your metabolism fuels the fire that burns fat, even when you’re just sitting around. But are you accidentally extinguishing the flame? 

Metabolism. It’s the elusive set of life-sustaining chemical transformations and a characteristic of bodies that can vary from person to person. It’s such a big concept that you might believe you’re at the mercy of it. Well, actually, you are! It’s thermodynamics at work, after all. 

But there are a bunch of simple — even easy — things you can do to boost your metabolism and make your body run more efficiently, “good genes” or not. Make tomorrow a great day by grabbing a cup of rooibos tea (which boosts metabolism!) and learning about the common metabolism mistakes you probably made today. 

You Didn’t Get a Good Night’s Sleep 

 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. “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 — which experts say is 7 to 9 hours a night for most people — 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 Lisa Jubilee. “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. 

You Started Your Day Dehydrated 

 For Jubilee, 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 slowed, and unless you woke up in the middle of the night to swig some water, it didn’t receive any fluids. Jubilee 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 caffeinate with tea. The tea’s combination of caffeine and epigallocatechin-3-gallate (EGCG) seems to set fat cells up for defeat. 

You Had Road Rage 

 Okay, it doesn’t have to be road rage, but that kind of unnecessary stress doesn’t do your body good. Not only can stress cause headaches, stomach distress, high blood pressure, chest pain and sleep disturbances, it also causes the body to metabolize food more slowly, according to research published in the journal Biological Psychiatry. To add insult to injury, the types of food we crave when we’re stressed out tend to be fat and sugar-laden treats like doughnuts and chocolate. Researchers say that the combination of high-cal cravings and a stress-induced snail-paced metabolic rate can result in significant weight gain. 

You Drank Too Much Caffeine 

Plenty of studies indicate that caffeine can boost your metabolism in the AM. But nutritionist Amy Shapiro says that guzzling coffee and other caffeinated drinks all day could actually work against you. 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.” 

You Passed Up Your Fruit 

 When metals like mercury take the place of iodine at binding sites, thyroid hormone production grinds to a halt. The good news is you can instantly detox with fruits that are rich in pectin — a gelatin-like fiber that sticks to toxic compounds in the blood and flushes them out of the body through the urine. In fact, citrus pectin increased mercury excretion in the urine by 150 percent within 24 hours of supplementation, according to one study. As a weight loss bonus, research shows pectin can limit the amount of fat your cells can absorb. Grapefruits, oranges, and peaches are all good sources, but since most pectin is found in the fibrous pith and peel, whole apples are one of the best. 

You Chose the Wrong Afternoon Pick-me-up 

We get it. You’re totally obsessed with your double shot skim latte. It gives you the boost you need when the work day gets to be too much. But if you always opt out of green tea—an amazing choice—you could be missing out of some major metabolism-boosting effects. In a recent 12-week study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute workout lost an average of two more pounds and more belly fat than the non tea-drinking exercisers. What’s its 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. 

You Didn’t Eat Organic 

 “Hormones dictate how our body utilizes the energy we give it,” says Jubilee. “Between our reproductive, thyroid and growth hormones, appetite, insulin and hunger hormones — 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. 

Your Home or Workplace Was Too Warm 

 If you’re reading this, you’re almost certainly a mammal. It follows that you’re also an endotherm. This means that you can set heat free from within your own body to regulate your body temperature, rather than relying solely on the ambient temperature. It’s not just a neat trick common to both mammals and birds — it also burns calories. So turn down your thermostat and let your body do the heavy lifting. Researchers at the National Institutes of Health found that participants who slept in bedrooms cooled to 66°F for a month doubled the amount of brown adipose tissue they burned. Brown adipose tissue is a type of fat that burns calories rather than stores them. “Brown fat becomes more active in cooler temperatures to help keep us warm,” explains Nutritionists. The take-home? Turning down your heat, sleeping in cooler temps, and spending time outdoors is going to help to stoke your metabolism, so chill out to get lean. 

You Had Zero Carbs 

Although it’s true that eating too many refined carbs can get in the way of your health and weight-loss goals, eating too few can have a similar effect. That’s because when we exercise, our muscles need carbohydrates’ stores of glycogen for energy; if they don’t get enough, they can’t grow. That’s bad because the more muscle you can get and keep, the more calories you’ll burn at rest. But that’s not all. With your muscles starved of energy, you won’t be able to exercise as intensely as you otherwise would. That means fewer calories burned while active. Have a serving (about the size of once cupped palm) of oatmeal, sweet potato or brown rice prior to working out. Still a little confused about carbs?  

You Lowered Your Weights Too Fast 

It feels great to work out in an efficient amount of time, but when it comes to cranking your metabolism, haste makes waste. That’s because there are big metabolism-boosting benefits that come from the eccentric (a.k.a. lowering) aspects of these movements. Eccentric movements damage muscles more than the act of lifting them. They require more effort from your body to repair and demand more caloric energy to do so. Greek researchers demonstrated that women who performed one weekly strength workout that focused on eccentric movement increased their resting energy expenditure and fat burning by 5 and 9 percent, respectively, over a period of eight weeks. 

You Thought Nuts Were Too Fatty 

 A review of research published in The American Journal of Clinical Nutrition found that polyunsaturated fatty acids (PUFAs), particularly those contained in walnuts, could enhance the activity of certain genes that control fat burning, meaning that a nutty snacker may burn more calories throughout the day than one who grabs another type of lower cal snack. One to 1.5 ounces amounts to a small handful of walnuts. Have a snack of this size once daily for better burning. And if you want something salty or sweet, indulge in a snack that helps you build muscle and blast flab. 

You Took it a Little Too Easy 

 Researchers in Australia found that when women performed a 20-minute HIIT workout three times per week, they shed nearly 6 pounds more than those who exercised for 40 minutes three times a week at a steady pace. Why? Researchers explain that while high-intensity interval training (HIIT) is of shorter duration than a regular cardio workout, it results in greater post-exercise oxygen consumption, meaning that you continue burning calories for a period of time afterward. 

You Had an All-or-nothing Workout Mentality 

Forget slogging on the treadmill for an hour! 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 24-48 hours! You probably don’t have a stationary bike handy at your place of work, but a similar result could be achieved by performing burpees, jumping jacks, or jumping rope. 

You Worked Out at the Wrong Time 

 Northwestern University scientists have suggested that getting out and about in the early morning sunlight could help to regulate your circadian rhythm. That controls the many functions your body performs, including how much and well you sleep, how much you eat, and how much energy you burn. Try stepping outside for a jog or walk first thing in the a.m. Studies have shown that people who are up-and-at-‘em first thing have a lower BMI compared to those who take their sunshine later in the day. 

You Consumed Too Many Pesticides 

 A Canadian study has found that chemicals in pesticides called organochlorines can mess with your body’s energy-burning process and make it more difficult to lose weight. The researchers found that dieters who ate the most toxins experienced a greater-than-normal dip in metabolism and had a harder time losing weight. Dr. Whitney S. Goldner of the University of Nebraska Medical Center has noted that there is growing evidence for a link between exposure to pesticides and thyroid problems. Your move is to buy organic fruits and veggies whenever possible. 

You Consumed Dietary Toxins in Processed Foods 

 Studies have shown that mice that have had sustained exposure to chemical preservatives develop significant abdominal weight gain, early insulin resistance, and type 2 diabetes. Limiting your exposure to dietary toxins, sugars, refined carbohydrates and processed foods will help keep your metabolism revved.  

You Drank Water with Tons of Fluoride and Chloride 

 If your thyroid is dragging, your metabolism will slow down and may even become dysfunctional. Drinking fluoridated and chlorinated water supplies have been linked to dysfunction in metabolic processes — both chemicals interfere with normal thyroid function. Drink filtered water whenever possible. 

You Popped Unnecessary Meds 

 We’ve come to rely on various medications to deal with lifestyle diseases. For many people, these medications do for them what bold lifestyle changes have not. But for others, the drugs for diabetes, cholesterol, and high blood pressure have been popped too soon and for too long. That’s bad because in they can interfere with critical metabolic processes, which dramatically reduce the expenditure of energy. It’s well worth talking to your doctor about what can be achieved with non-pharmaceutical interventions, such diet, exercise, and meditation. 

You Didn’t Get Enough Protein 

Protein is a one-stop metabolism shop that’s worthy of one heck of an Ultimate Protein Guide. It fills you up, making you less likely to forage for less metabolism-boosting food. It can rev post-meal calorie burn by as much as 35 percent, according to research, and it helps you grow muscle, which is like a calorie-incinerating body cloak that’s hard at work blasting calories while you’re at rest. It ought to be a component in every meal. Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits as whey — without the bloat. 

You Ate Too Little 

This one sounds counterintuitive but bear with us. When you don’t sufficiently fuel your body, it can switch into starvation mode. In effect, your metabolic rate slows and your body clings to the remaining fuel. That’s because in our evolutionary past — before the advent of agriculture — food was often scarce and the body adapted to conserve fuel. Even if you’re cutting calories and creating a calorie deficit, your best move is to eat often and in a way that enables you to be active without getting exhausted. 

You Forgot About Vitamin D 

 You can get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of wild salmon (never farmed salmon), but you can also just step outside. Exposing your full torso to the sun for at least 30 minutes will produce approximately 10,000 IU. 

You Skipped Calcium 

 Calcium plays a key role in regulating the way your body metabolizes. Specifically, it determines whether you burn calories or sport them as a tire. According to research conducted at the Nutrition Institute at the University of Tennessee at Knoxville, a diet that’s high in calcium could help you burn more fat. Consume dairy, Greek yogurt and these non-dairy calcium-rich foods. 

You Ate Refined Carbs 

 When a carb is complex, the body has to work a little harder to break it down. White bread, pasta, and rice are broken down more easily because the complex carbohydrates have been taken out of them and their carb content has been refined. The result? A slower metabolism. Refined carbs don’t offer much nutritional value in the first place, so you’re way better off choosing whole-wheat breads, pasta, and brown rice.  

You Missed Out on Probiotics 

 Another reason to grab that Greek yogurt: The good bacteria in probiotics can help ramp up your metabolism and improve your immune system, but it pays to be picky about your sources. Yogurt’s a great way to get a.m. protein and probiotics, but to get the healthiest yogurt you’ll have to read labels; most are packed with added sugars that exceed their protein levels. To speed up the process, use our indispensable guide to the best brand name yogurts for weight loss. 

You Indulged in More Sweets Than You Should 

Avoiding sugary foods is a great idea. Why? Sugar creates a spike in blood glucose levels and is very quickly absorbed into your system. Both of these mechanisms are putting the brakes on your metabolism. Replace candy, chocolate and ice cream with fresh fruit for weight loss. It will help to satisfy your sweet tooth without causing a spike in your glucose levels. 

You Had One Too Many 

Sad news, folks: When you have an alcoholic drink, you burn less fat. What fat you do burn, you burn more slowly than usual. That’s because the alcohol is used as fuel instead. Quaffing a couple of martinis can reduce your body’s fat-burning ability by up to 73 percent! That’s a scientific finding that should leave you shaken and stirred.  

You Sat Pretty Much All Day Long 

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. 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 lbs of fat!  

You Ate Too Many Calories Too Late in the Day 

“Not eating enough calories in a day is an easy way to slow your metabolism,” says Santoro. “It’s a common mistake people make.” When you don’t consume enough calories, your body switches into starvation mode, and your brain tells your body to store fat. This can increase cortisol levels, leading to belly-fat storage, which comes with health risks. 

“Eating a large dinner, especially too close to bedtime, can be detrimental to your metabolism,” says Shapiro. “It’s likely to throw off your inner clock and make you not hungry in the morning, which can ultimately lead to weight gain.” It’s at this point in the day that people are more likely to have an alcoholic beverage, which can bedevil your metabolism even more. “When a person drinks, acetate is formed,” says Santoro. “The body spends time trying to detoxify itself rather than burn calories.” He adds that drinking alcohol can impair protein synthesis and anabolic (muscle-building) hormones. Shapiro suggests that you prepare for busy or unpredictable days by packing healthy snacks to keep you from overeating or making unhealthful food choices. 

You Shunned Table Salt for Sea Salt 

Sea salt is pretty amazing, especially when paired with chocolate or caramel. But it doesn’t have iodine, a key element that gives your thyroid gland what it needs to get the job done. The thyroid gland helps to regulate your metabolism. If you don’t have enough iodine, it’s unable to produce thyroid hormones, and your metabolism can grind to a screeching halt. Most table salt is iodized; just a half-teaspoon will provide 100 percent of your RDA for iodine. You can also eat seaweed, cod, shrimp, and eggs, all of which are great sources of iodine. 

You Worked the Nightshift 

 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, University of Colorado at Boulder researchers 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 zzz’s 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.  

You Ate Odd Amounts at Odd Hours 

 Ready to do some simple math? Figure out how many calories you need to achieve your desired weight and evenly divide that number by the 3, 4 or 5 meals and snacks you eat per day. Aim for each of your meals to be roughly this size. Why? Research from John Moores University in Liverpool found that women who fluctuated between eating low- and high-calorie meals were less happy with their bodies than those whose plates contained a similar number of calories from meal to meal. But it’s not just a fluctuating size that can derail your weight-loss goals. A Hebrew University study from 2012 found that mice that were fed high-fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Experts suspect that eating at the same times every day trains the body to burn more calories between meals.  

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

Therapeutic Foods which kills Stress and Improves Your Mood

Turns out kale is good for more than your waistline… 

With all the daily stressors we experience in our lives, anxiety may seem like its lurking around every corner. 

Anxiety disorders are serious diseases that are treatable by medical professionals. Anxiety is often characterized by extreme stress, constant worry, restlessness, panic attacks, and even obsessive-compulsive disorder. 

You can also experience anxiety and stress in certain circumstances without being diagnosed with generalized anxiety disorder. And when anxiety rides high, you’re at the mercy of stress hormones such as cortisol—known as “the belly fat hormone” for its ability to pull lipids from the bloodstream and store them in our fat cells. A recent Sleep Science review found that when stress prevents people from sleeping well, they are more likely to make bad food choices, snack late at night, and choose high-carb snacks. 

If you believe you’re suffering from an anxiety disorder, the first step you should take is contacting your medical professional. Medication is often prescribed as a treatment in most cases. For those who are experiencing general anxiety that comes occasionally with stressful deadlines, there are some dietary changes you can make to alleviate symptoms. These foods will help you relax, calm down, and refocus so that you can continue on with your day stress-free. 

Here’s a look at 17 foods that might just make you feel better—and your waistline will thank you, too. 

Walnuts 

You probably already know that nuts are high in heart-healthy unsaturated fats, but when it comes to boosting your mood, you’ll want to pay particularly close attention to walnuts. “In addition to healthy fats the magnesium and omega-3 fatty acids found in walnuts have both been shown to positively impact serotonin and dopamine levels (mood hormones). “Balanced levels of serotonin and dopamine may help to prevent clinical depression.” She goes on to explain that magnesium helps regulate cortisol levels and promote feelings of well-being. “Psychology Today referred to it as “The Original Chill Pill” because of the vast research of magnesium in the prevention and treatment of anxiety and depression.  

Saffron 

Common in Persian cuisine, saffron is a spice that acts as a natural antidepressant. Research shows that saffron can be beneficial for people suffering from anxiety and depression. “A 2015 study assessed the efficacy of crocin, the main component of saffron, as a treatment for depression and found that it was more efficacious than placebo in the treatment of depression when given with an SSRI. “Saffron has also been shown to have a positive effect on sexual dysfunction and is an effective treatment for the sexual side effects from antidepressants in men.” 

Oatmeal 

Oatmeal naturally changes your brain chemistry by creating your body’s feel-good chemical, serotonin, the mood hormone we just mentioned. “It will kick serotonin into high gear and help combat pain, decrease appetite, and produce calm or sleep. Make the most of oats by also learning about overnight oats, one of the biggest food trends. 

Bananas 

Cheap, compact, and easy to procure, bananas are one of the best pre-workout snacks. But its nutritional profile—even without the workout—lends itself to better moods. “Bananas are high in complex carbohydrates, which contain serotonin, the feel-good chemical,” says Zuckerbrot. “Complex carbohydrates also improve the transport of tryptophan into the brain, where it is converted to serotonin.” Zuckerbrot goes on to explain that bananas contain the amino acids tyrosine and phenylalanine. “Tyrosine leads to balanced levels of dopamine in the brain and aids in the reduction of body fat—and who doesn’t love shedding some fat!?—while phenylalanine is used to form tyrosine.” Bananas also contain vitamin B6, which helps convert tryptophan into serotonin. 

Salmon 

Like walnuts, salmon contains a healthy dose of omega-3 fatty acids, which are an important nutrient for the brain’s composition and functioning. Zuckerbrot points to a number of studies that have shown that inadequate doses of omega-3 fatty acids can increase the risk for neuropsychiatric disorders, especially those concerned with mood, memory, and behavior. Salmon is also rich in tryptophan, which is the precursor to serotonin, the feel-good chemical. She suggests trying lox/smoked salmon in the morning to get a boost of omega-3s and protein, which will help keep you feeling full. 

Potatoes 

Potatoes are superstars when it comes to creating mood-boosting and anxiety-fighting serotonin. “They’re also a good source of vitamin C, a vitamin that helps with serotonin production as well,” say The Nutrition Twins. Bonus: you might not think of them when you’re looking to get your fill, but potatoes can help ward off winter colds since one has 45 percent of the daily value of vitamin C. 

Milk 

Research has shown that people who are low in vitamin D have higher rates of depression and anxiety. It can be difficult to get your vitamin D naturally from the sunlight, especially in the winter, which is why you should make an effort to get your fill via fortified foods or a supplement. The Nutrition Twins suggest working milk fortified with vitamin D into your diet. You can pour it onto your cereal, add it to your smoothies, or use it as a replacement for cream in your cooking. 

Mushrooms 

“Mushrooms are a great—and underrated—source of vitamin D to help fight depression and anxiety,” say The Nutrition Twins. “In fact, they’re the only vegetable to naturally contain vitamin D! Some of the light-exposed mushrooms can provide 100 percent of the daily value for vitamin D, so add them to your salads, your omelets, your soups, stir-fries, and casseroles.” 

Spinach 

Spinach and Swiss chard are also fantastic, nutrient-dense mood boosters. “Rich in magnesium, which helps to relieve tension and relax the muscles, we tell our clients to toss spinach in their salads and stack it in their sandwiches, wraps, and burritos,” say the Nutrition Twins. “Add a spritz of lemon juice or another source of vitamin C and you’ll boost iron absorption while you’re at it.” 

Kiwi 

Folic acid deficiency has been found in people with depression and anxiety, which is why the Nutrition Twins recommend that people eat kiwis if they’re feeling low. “Kiwis are also rich in vitamin C, which research has shown may help lower blood pressure and other physiological reactions to stressful situations.” 

Broccoli 

Broccoli is high in B vitamins, which may help fight anxiety. “Research suggests people with low levels of these vitamins are more likely to have depression and anxiety than those with normal levels,” say the Nutrition Twins. “Toss some in your pasta dishes, soups, and salads.” 

Green Tea 

Green tea is not only rich in antioxidants, but research has shown that it’s also rich in a depression-fighting amino acid called theanine. Opt for matcha, a powdered green tea, which has up to five times as much theanine as regular green tea. 

Chocolate 

Before you reach for more Hershey’s Kisses, note that we’re talking about pure (or near pure) cocoa. The more cocoa is processed, the fewer benefits it has. There isn’t nearly enough cocoa in milk chocolate to get any mood-enhancing benefits. In fact, foods high in sugar, saturated fats, chemicals, and additives, like most chocolate bars, will likely leave you feeling worse because they lead to sugar spikes and crashes. Try adding some pure cacao powder to your smoothies or chia pudding or opt for organic chocolate bars that use the fewest ingredients possible and high percentages of cocoa (70 or higher) while maintaining an appealing flavor profile.  

Chia Seeds (Sabja) 

Tryptophan is an essential amino acid that helps boost your mood and promote restful sleep. The problem is that it isn’t naturally produced by our bodies; you need to absorb it from whole food sources. A great source is chia seeds. Chia seeds also get brownie points for being high in fiber, meaning that even if you consume them in something sweet—like chia pudding—they will be slowly absorbed into the bloodstream, helping to prevent blood sugar crashes. Plus, the fiber keeps you full longer. 

Avocados 

There’s a reason avocado toast has become such a staple, and it’s not just because it looks pretty on Instagram. Avocados are full of healthy fats that are not only good for your heart, but they help to absorb other nutrients in other foods you eat. Research has also shown that diets that are low in healthy fats are associated with stress, anxiety, and depression. 

Blueberries 

Folate is a vitamin that helps produce the mood-enhancing serotonin we discussed earlier. While it’s present in all berries it’s particularly high in blueberries. Blueberries also have anthocyanins (water-soluble pigments, these are the reason blueberries are blue), which help boost well-being. Anthocyanins have also been linked to decreased inflammation, which may also contribute to a decrease in depression. Again, all berries will have this effect, but it will be especially potent with blueberries.  

Author WellnessKichen Categories Drinks & Beverages, Healthy Eating, Metabolism, Nutrition & Diet, Vitamins Posted on 0 Comments

Best Food Sources of Vitamin-B for More Energy

Vitamin-B is essential for converting food into energy, maintaining a healthy nervous system, and more. 

Constantly tired? A vitamin B deficiency might be to blame: Low vitamin B6 and B12 levels have been linked to anemia—which can leave you extremely exhausted and fatigued. And those are just two of the eight B vitamins that your body uses to convert food into energy and boost the health of your hair, nails, and skin. “They’re all needed in order to survive,” says Nutritionists. 

All B vitamins (aka vitamin B-complex) serve different functions, and some deficiencies are much more likely in some B vitamins than in others. Vegetarians and women who are pregnant or want to become pregnant tend to be deficient in B6, B12, and folate. Read on to learn more about the benefits of B vitamins and the foods that can help ensure you’re getting enough. 

Vitamins B6 and B12 

Vitamins B6 and B12 help your body make energy from the food you eat and form red blood cells, which carry oxygen throughout your body. Low levels can result in anemia, which means your body isn’t getting enough O2, leaving you feeling exhausted. “B6 also regulates the hormones serotonin and dopamine, cell growth, and the immune system, and breaks down glucose, which can play role in diabetes. 

While most of us get plenty of vitamins B6 and B12, women and older adults are at risk of a B6 deficiency. Moreover, the elderly and vegans are at an increased risk for a B12 deficiency. As you get older vitamin absorption becomes harder, and for vegans, B23 is found mostly in animal sources and nutritional yeast. But since nutritional yeast doesn’t have enough B vitamins, plant-based folks should consider taking supplements or shots. 

If you’ve undergone weight loss surgery or take an acid suppressor for acid reflux you might also be B12 deficient. “While it can take a really long time, but if you let it progress it could affect your neurological health and increase the risk of dementia. 

Folate 

Folate (vitamin B9 or folic acid) is the other big B vitamin to keep an eye on. Folate helps form your DNA, which means it’s necessary for every cell in your body. It’s essential during pregnancy to prevent neural tube defects and spina bifida. “Folate is most important in the first 30 days of pregnancy when many women don’t even know they’re pregnant yet, which is why guidelines say that all women of childbearing age should take a supplement and have good sources of folate in their diet. 

While you probably don’t have to worry too much about folate deficiency unless you’re pregnant or have IBS or celiac disease, low levels can also cause a type of anemia and have been linked to cardiovascular disease, stroke, dementia, and Alzheimer’s disease, among other conditions. “Because folate and B12 work hand in hand, if you have a deficiency in one and take a supplement, it can mask a deficiency of the other. That’s why you should always get a blood test on both to tell which you’re having. 

Thiamin, Riboflavin, Niacin, Biotin, and Pantothenic Acid 

You may have heard about biotin already since many women take supplements to improve their hair, skin, and nail health. Fortunately, deficiencies in biotin (B7) and pantothenic acid (B5) are quite rare. The majority of Americans get enough thiamine (B1), riboflavin (B2), and niacin (B3) in our diets because they’re all in fortified bread and cereals as well as eggs and dairy. But vegetarian athletes may be at risk for a riboflavin deficiency because your body needs more of these B vitamins if you work out often. Moreover, doctors have been noticing more cases of deficiency recently in people who have gastric bypass surgery due to limited diets and vomiting. 

How Much Vitamin B Do I Need? 

Because all B vitamins are water-soluble, our bodies don’t store them as much as we do fat-soluble vitamins like A, D, E, and K. “With anything water-soluble, you want to eat these foods on a regular basis so your body is constantly replacing what you’re losing. If you’re concerned you’re not getting enough, talk to your doctor to see if you should get tested for a deficiency. 

But don’t believe everything you hear about supplements. “Supplement manufacturers say if you take a lot of B vitamins you’ll have more energy. That’s not necessarily true unless you have a deficiency. While it’s hard to overdose on B vitamins, it is possible with a pill. Plus, studies don’t back up claims that biotin supplements can help you grow your hair and nails faster unless you have a deficiency. “People think the more you take the better, but it doesn’t always work that way. 

Looking to boost your B? Food is your best bet, and many are good sources of more than one B vitamin, says Stefanski. Here are 11 of the best food sources of B vitamins, along with ideas to prepare them. 

Avocado 

The grandfather of all superfoods, one whole avocado is packed with 41 percent of your daily folate needs, 26 percent B6, 28 percent pantothenic acid, 17 percent thiamin, and 9 percent riboflavin, as well as biotin and over 20 percent of your daily requirements for vitamins C, E, K, fiber, and potassium. “Avocadoes are super healthy, and even eat half of one is still a good source of nutrients. “Even though it is high in calories, it’s very filling because of the healthy fat and fiber.” She likes pureeing avocado and using it in classic dips like guac and hummus, blending it into no-cook cold soups, or using it as an alternative to oil in salad dressings. 

Pork Tenderloin 

If you’re a meat-eater, pork is probably your best bet for a laundry list of B vitamins. A 3-ounce serving of pork tenderloin has just 120 calories and less saturated fat than a chicken breast, says Stefanski. The bonus is that it’s one of the highest sources of thiamin (54 percent), riboflavin (19 percent), niacin (37 percent), B12 (8 percent), and B6 (37 percent). It also has a bit of biotin, plus phosphorus, zinc, and protein. “If you’re looking to enhance the nutrition of your stir-fry, pork tenderloin along with a lot of veggies is a good bet. Or, swap it in place of chicken or red meat, like in sandwiches, tacos, chili, kabobs, and soups. 

Plain Low-Fat Yogurt 

Like all dairy, yogurt is an awesome source of a bunch of B vitamins. One cup of plain, low-fat yogurt nets 31 percent riboflavin, 23 percent B12, and 14 percent pantothenic acid, plus biotin and bone-building calcium and around 10 percent vitamin D, if it’s supplemented—along with phosphorus potassium, zinc, and selenium. Go Greek and you’ll get twice as much protein per serving plus less sodium and sugars, which are cut back during the straining process.  

Salmon 

“Even though you see a trend to more plant-based diets, most nutrition organizations still recommend including fatty fish like salmon two or three times a week. And most people aren’t getting enough. “Many people shy away from fish, but learning how to make it can benefit inflammation and health.” In three cooked ounces of salmon, you’ll get 40 percent B12, 34 percent niacin, 27 percent B6, 19 percent thiamin, and 12 percent pantothenic acid and some biotin. Like all fatty fish, salmon is your best source of omega-3s, which boosts your brain and heart health. Not a fan of salmon? Sardines, tuna, and mackerel are also good options. 

Nutritionists recommend keeping it simple: Buy prepared fish that’s already seasoned and comes with cooking instructions, or sprinkle a filet with salt, pepper, and slices of lemon and bake in the oven at 400°F for about 15 minutes, until it flakes easily with a fork. Or use canned salmon to make croquettes and burgers. 

Chicken 

Aside from being an excellent source of the antioxidant selenium, a three-ounce chicken breast is loaded with 59 percent niacin, 26 percent B6, and smaller amounts of riboflavin and B12. Nutritionists likes to cook up extra chicken to top salads, throw into soups and stews, or toss in the blender to make burgers or chili. 

Eggs 

As one of the best sources of lutein—which helps with eyesight and skin elasticity—one large egg also delivers 14 percent riboflavin, 11 percent B12, and smaller amounts of folate, B6 and biotin. Depending on what the chickens are fed, eggs can also be a decent source of omega-3 fatty acids. Nutritionists eats eggs regularly at breakfast and also hard boils half a dozen to keep in the fridge for a quick snack topped with salt, Sriracha, chili pepper flakes, or paprika, or served alongside sliced tomatoes. 

Sunflower Seeds and Butter 

Like all seeds and nuts, sunflower seeds and sunflower butter are a good vegetarian bet for a bunch of B vitamins—plus, unlike many nuts, it’s free of common food allergens. “Sunflower seeds provide a significant amount of folate, niacin, pantothenic acid, and vitamin B6 in only a small amount of food. The insoluble fiber in seeds and nuts also helps keep you regular, and they serve up a dose of biotin, vitamin E, magnesium, copper, and zinc. Nutritionists recommends enjoying two tablespoons with meals and one tablespoon for snacks. Nutritionists trade dairy-based butter for sunflower butter in pancakes and muffin batters to reduce the saturated fat and up the heart-healthy monounsaturated fats. 

Nutritional Yeast 

Unless you’re a vegetarian, you may never have heard of vegemite—aka nutritional yeast. “People don’t know how to use it, and it has a very unique taste that most people outside of Australia might not be familiar with. But because it’s fortified, it’s a good source of all types of B vitamins. A one-third-cup serving is an excellent source of thiamine (50 percent), folate (50 percent), riboflavin (25 percent), and niacin (25 percent). Its cheesy flavor works best with sautéed greens or popcorn or as an alternative to Parmesan on top of spaghetti with pesto. 

Chickpeas 

Chickpeas are one of the best vegan sources of B6, supplying 20 percent of your daily needs plus 35 percent folate in half a cup. Other vegetarian-friendly sources of B6 include fortified breakfast cereals, potatoes, bananas, and bulgur. You’ll also get loads of calcium, magnesium, potassium, and protein in chickpeas. “They’re really great to support your microbiome because they have a type of soluble fiber that nourishes your gut bacteria. They’re also a good source of iron, and most Americans are deficient. The mild flavor makes a good addition to many recipes. Try tossing chickpeas into your salads or roasting them with olive oil, salt, garlic salt, and cayenne pepper for a filling snack. Or ground them up and add to muffin, brownie, and cookie recipes. 

Beet Greens 

“Beets are very popular, but you don’t hear as much about the greens,” says Stefanski. “You’re getting two different sources of nutrition if you buy both, and the top is where you get B vitamins.” Beet greens are also high in nitrate, which several studies have suggested may help lower blood pressure. Because the taste can be strong, most people prefer them cooked and with other strong flavors like bacon. They can be sandy, so soak them in cold water while you’re prepping your other vegetables and add to stir-fry or chilis, tossing them in toward the end of cooking. 

Want to keep it simple? Spinach is similarly high in B vitamins—and it has a mild flavor that goes almost unnoticed blended into omelets, soups, rice, pasta, and smoothies. By cooking these greens, you’ll get more nutrition packed into the same serving size as if you eat it fresh; 1 cup boiled spinach has 66 percent folate, 11 percent thiamin, and some riboflavin and B6, along with vitamins K and A. 

Tofu 

“Tofu is a fortified delivery method for B12 for vegans and veggies,” says Stefanski. A three-ounce serving of the fortified stuff has 20 percent of your daily B6, B12, and riboflavin, and it’s an excellent source of calcium and protein. Marinate and fry tofu to use anywhere you’d use chicken or beef—salads, sandwiches, soups, and stir fry. Don’t like the texture or flavor? Choose silken tofu (often found in the salad section) and puree until smooth to add to pasta sauces and smoothies. 

 

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

Best Foods to Eat for Lean Muscles and Strength

When you’re thinking about building muscle, it’s easy to assume you need to start carting around massive tubs of whey supplements (perhaps while wearing a mesh tank top). 

Don’t get distracted by this protein powder propaganda. You can get plenty of muscle-building nutrients by adding the right foods to your diet. These 11 basics are foundational elements for every meal of the day, ideal for boosting energy and speeding muscle recovery before and after the gym. (What you wear there is still up to you.) 

Yogurt 

Packed with muscle-nourishing nutrients, yogurt is the ideal workout partner. “It’s a good source of protein, calcium and vitamin D, which are good for muscles. “Vitamin D is definitely important for your bones—you need strong and healthy bones to sustain muscles—and it impacts protein synthesis. People with low vitamin D levels have been shown to have decreased strength and greater muscle wasting.” 

Skip the varieties with added fruit; they have too much sugar. Go for the plain, full-fat variety (it’s higher in nutrients than skim). 

Beans 

The simple bean is actually an advanced fat-burning, muscle-building machine. “Beans are a great source of protein that includes fiber. “That’s going to ensure your blood sugar doesn’t spike and will give you energy to build the muscle you want.” 

One cup of black beans has 12 grams of protein and 9 grams of fiber; they’re also rich in folate, a B vitamin that stokes muscle growth, and copper, which strengthens tendons. On top of that, a Spanish study showed that consuming four weekly servings of beans or legumes accelerates weight loss. 

Cottage Cheese 

Turns out that the diet staple of 1970s housewives deserves a place on a musclehead’s plate. “It’s very rich in protein, and it’s perfect for muscle building and maintenance because it also contains calcium and vitamin B12,” says Schapiro, who advises you pick up the low-fat variety. Doubting this long time diet staple? A cup of low-fat CC has 163 calories and 28 grams of protein, as much as four eggs. 

Chocolate Milk 

Add the kiddie concoction to your essential pre- and post-workout snacks. In a study published in Journal of the International Society of Sport Nutrition, subjects given chocolate milk high before riding stationary bikes were able to pedal 49 percent longer than cyclists given another carb-replacement beverage. Chocolate milk’s naturally occurring electrolytes keep you hydrated, and its sweetness speeds energy into muscles, which makes it equally good after your workout. “Chocolate milk is good for muscle recovery because you get protein, vitamin D and calcium from the milk, and that little bit of sugar from the chocolate to help refuel. 

Bananas 

Bananas are an ideal source of fuel. They’re rich in glucose, a highly digestible sugar, which provides quick energy, and their high potassium content helps prevent muscle cramping during your workout. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery. If you think you need something more substantial, get good fuel ideas from our guide to the best pre-workout snack for every workout. 

Beets 

Yep, beets. A number of studies have shown that consuming beets can improve your athletic performance. Subjects who drank beet juice experienced a 38 percent increase in blood flow to muscles, particularly “fast twitch” muscles that affect bursts of speed and strength, a study conducted at Kansas State University showed. 

Another study published in the Journal of the Academy of Nutrition and Dietetics found that runners who ate baked beets before a 5k ran five percent faster, a result attributed to the beets’ nitrates, a natural chemical that increases endurance and lowers blood pressure. Spinach and carrots are also high in the muscle-building compound. 

Eggs 

“My favorite source of protein is an egg,” says Nutritionist, who notes that each contains seven grams of muscle-builder. “Depending on the workout and their goals, I usually tell my patients to have protein in increments of seven. If you’re doing a high-intensity workout, you should have 14 grams of protein. Two eggs are perfect.” 

Almonds 

Nature’s magic bullets have been shown to have special fat-burning properties if you consume them before a workout: A study printed in The Journal of the International Society of Sports Nutrition found that the L-arginine in almonds can help you burn more fat and carbs in the gym. When it comes to muscle building, a quarter-cup of raw almonds has eight grams of protein and is high in magnesium, which boosts energy and endurance. “Almonds are great—you just need to watch the quantity. “I recommend eating 20 max. If you go over that, your body will be storing fat instead of building muscle.” 

Chicken 

The muscle-builder’s staple maintains its status for a reason. Aside from being high in protein — 54 grams per six-ounce serving — chicken breast is also rich in leucine, an amino acid that’s key to muscle building because it increases protein synthesis. In studies at the University of Illinois, researchers fed one group of people meals containing 10 grams of leucine per day, and another group a lower-leucine diet. In two studies, the groups that ate high-leucine diets lost more weight and body fat — and maintained more lean body mass. According to the USDA, a six-ounce chicken breast contains about 4.4 grams of leucine per serving and 52 grams of protein. 

Grass- Fed Beef 

Grass-fed beef has the holy trifecta of muscle building: It’s the #1 food source of creatine, which increases muscle mass by speeding protein to muscles; it’s rich in CLA, an anti-inflammatory fatty acid; and it provides more than one-half the RDA of protein in a four-ounce serving. “It’s great for you—rich in iron, magnesium and B12, which you need to have for muscle building,” says Kaufman, who notes that she tells her patients who have a history of high cholesterol not to eat more than two servings of red meat per week. 

Wild Salmon 

Wild salmon’s high protein content — 39 grams per serving — is supplemented by its heart-healthy, inflammation-busting, longevity-promoting omega-3 fatty acids. Just be sure you go wild. Farmed salmon, plumped up with fishmeal and high in PCBs (polychlorinated biphenyls, chemicals that cause endocrine disruption), must be thrown back in the refrigerator case. “There’s definitely a difference in taste between wild and farm-raised salmon. 

“While the wild will be more expensive, it’s worth the difference to ensure it’s not raised on a farm, where there can be a lot of chemicals,” she adds. Another reason why it’s a smart purchase: A study published in the Annals of Internal Medicine showed that people with the highest blood levels of omega-3s lived two years longer, on average, than those with lower levels. More time to show off those guns. 

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

Common Diet Mistakes You Need to Stop Making

Avoid these common mistakes to stay on track and shed those unwanted pounds, once and for all. 

Are all fats bad? Are all carbs worse? And is it possible to consume too much protein? With so much conflicting nutrition information out there, it’s easy for people to fall into unhealthy eating habits without even realizing it. Especially when it comes to losing weight, when you might tend to make the same (avoidable) mistakes that are unknowingly sabotaging your efforts. 

Fortunately, these diet blunders are easy to overcome if you know better. And that’s where we come in, as we’re here to help you out! Read on to learn from these common diet mistakes everyone else is making, so you can vow to never be one of those people. 

Not Eating Enough Fat 

When the first US dietary guidelines were released in 1980, fat was deemed as something you should avoid. It was a sentiment that drove the diet industry for the next 20 years, even as obesity rates continued to climb. It turns out, fat was probably never the problem to begin with (studies point to sugar being a bigger trigger to obesity than dietary fat), and some healthy fats could actually help you lose weight. (Hello, avocadoes!) 

Unfortunately, some people still believe this outdated advice. Fat is an important macronutrient that will help you feel full, give you much-needed nutrients, and could even lower bad cholesterol. Stick to healthy monounsaturated fats, like the ones found in olive oil, almonds, peanut butter, and avocados. 

Not Eating Enough Carbs 

Carbs have been demonized as the culprit behind weight gain, with low-carb diets being all the rage. While it’s true that refined carbohydrates such as sugar, white pasta, and white bread can spike blood sugar and lead to weight gain, complex carbohydrates can actually help you lose weight. 

Jim White, RD, ACSM, and owner of Jim White Fitness says when people cut their carbs down too low, it can really sabotage their weight-loss efforts. 

“[Cutting carbs] really affects their energy levels, and they end up craving more carbs,” he says. “Also, they don’t have a lot of energy for working out, so a lot of times they’ll skip out on their workout.” Plus, complex carbs have fiber which will keep you full and give you lasting energy. 

Eating Too Much Protein 

Protein is an essential macronutrient for weight loss. It helps build lean muscle, which burns calories at rest and can help you lose weight. But it is possible to have too much of a good thing. 

“People just think that protein is the holy grail when it comes to macronutrients,” White says. “Eating too much protein, people don’t realize, it still has calories and it can still get contributed to body fat if overeaten.” 

If you’re a regular exerciser, White says to aim for no more than 1.2-1.7 grams of protein per kilogram (about 2.2 pounds) of body weight. People who overdo it with the protein powders and servings of meat can find themselves packing on the pounds, not shedding them. 

Cutting Out Entire Food Groups 

Many popular fad diets require people to cut out entire food groups, such as dairy, grains, or meat. The problem with these plans is they are too restrictive and can cause people to get bored or lose motivation, and even give in to unhealthy cravings. Plus, eliminating major food groups can lead to some nutrient deficiencies, such as not enough fiber, protein, or calcium. Unless you have an actual food allergy, be wary of meal plans that require you to ditch important food groups. 

Being Too Restrictive 

Some people assume if cutting calories leads to weight loss, then a drastic calorie deficit must mean faster results. Not exactly. A study published in the journal Psychosomatic Medicine found that people who went on a severe low-calorie diet didn’t lose weight in the long-term, thanks to excess production of the stress hormone cortisol. When your body releases too much cortisol, it signals the body to store fat, especially in your abdomen. And that’s not all. 

“When you’re not eating enough calories, your metabolism can slow down, you don’t have enough energy for workouts, and you’re more likely to binge eat,” White says, “We recommend nothing under a 1,200 calorie diet, especially for women.” Plus, restrictive diets aren’t plausible in the long run; when you’re always hungry and feeling deprived, you’re more likely to binge on unhealthy comfort food. 

Eating Too Much After a Workout 

A regular exercise regimen is an essential part of any weight-loss program, but it doesn’t give you license to binge on whatever you want after you finish. Sure, working out torches calories, but people often dramatically overestimate just how much they burned (fitness trackers and cardio equipment calorie counters tend to be wildly inaccurate). People who reward themselves after a sweat sesh can overdo it, even with seemingly “healthy” post-workout snacks like protein shakes.  

Eating Diet Food 

Be wary of foods labeled “low-fat,” “sugar-free,” or “gluten-free;” just because they are marketed as diet-friendly, they could actually be bad for your waistline. Most of these foods are highly processed and contain questionable ingredients like vegetable oils, aspartame, and corn syrup. It’s best to stick to food that doesn’t come in a package in the first place (natural, whole foods), or if you must, choose something with minimal ingredients. 

Treating All Calories the Same 

Counting calories can be an effective way to lose weight, but not all calories are created equal. A study published in JAMA found that people who ate a high-fat diet lost more weight than those who ate the same calories but on a low-fat diet, which points to not all calories being the same. And it doesn’t take a dietitian to know that someone who eats 1,500 calories of chips, cupcakes, and soda isn’t going to lose weight compared to someone who eats those same 1,500 calories in lean meat, fruits, vegetables, and whole grains. If you’re calorie counting, definitely leave a little room for some food you enjoy, but don’t think your body is going to process every calorie the same. 

Not Eating in Moderation 

Even for people who do pile their plates with healthy calories, they could be unknowingly sabotaging themselves. Foods that have a health halo can especially lead to weight gain. Even though there are a lot of really delicious foods that are good for you such as avocados, hummus, peanut butter, and bananas, these are still calorie-dense and can cause weight gain if you’re not too careful. Enjoy these foods, but be sure to stick to a serving size. 

Drinking Your Calories 

Watching every morsel of food that goes in your mouth is one thing, but what about what you’re sipping on? Even seemingly healthy beverages can be the source of unwanted calories. Cold-press juices can be serious calorie and sugar bombs. Yes, even the green ones; a lot of times, they’re made with high-sugar fruits such as bananas and pineapple, so the calories can creep up fast. Also, each splash of creamer and packet of sugar in your coffee adds up. To stay on track, it’s best to sip on water and unsweetened green tea. And be sure to avoid any of the unhealthiest drinks on the planet while you’re at it! 

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

Reasons Your Belly Fat Isn’t Going Away

These everyday habits could be sabotaging your weight loss journey. 

When first you start dieting and exercising, the pounds seem to melt off. But, we all hit that stagnant point where the last few pounds of belly fat just don’t want to leave. Turns out, there could be a few factors contributing to that last layer of fat on without you even realizing it. Try kicking these 30 bad habits to the curb, and then check out things you must do for a flat belly to shrink your waistline for good. 

You Drink Diet Soda 

You’d expect diet soda, which has fewer calories and sugar than its regular counterpart, to be healthier for you. But, it’s actually one of the bad habits that will give you stubborn belly fat due to its dangerous side effects. First off, researchers at the University of Texas Health Science Center monitored 475 adults for 10 years and found that those who drank diet soda had a 70 percent increase in waist circumference compared with those who didn’t drink any soda, and participants who drank more than two diet sodas a day suffered a 500 percent waist expansion.  

You’re Eating Out Every Night 

Eating at restaurants and fast food joints every night is one of the reasons you have stubborn belly fat. These foods tend to have more fat and salt in comparison to lighter meals you can make at home. Instead of going to your local burger joint, try making a burger at home instead. Check out our homemade fast food recipes to make your favorite drive-thru meals with half of the fat and calories. 

You’re a Social Media Addict 

Staring at your phone for hours on end in your bed is definitely not doing any favors for your body. You’re wasting precious time that can be used to go outside and be active, and a study published by Pediatric Obesity found that students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight in comparison to those with no device in their bedroom. 

You Don’t Practice Mindful Eating 

Eating mindfully can do wonders to get rid of stubborn belly fat. Mindful eating is when you focus on every aspect of eating and putting a focus on the sensations brought by every bite of your food. We have a tendency to eat while we’re distracted by our phones or other devices, which causes us to overeat. According to Harvard Medical School practicing mindful eating can actually help slim your figure and has been used as a treatment tool for those with binge eating disorders. 

You Don’t Give Yourself Enough TLC 

Constantly reprimanding yourself about your diet and ripping yourself apart over one indulgence is only going to make things worse. A study in the Journal of Health Psychology has shown that people who suffer from depression are actually more at risk for obesity than those who do not. So, make sure you’re kind to yourself and cut yourself some slack. 

You’re Eating Too Much Protein 

Protein is a key macronutrient for losing weight, but too much can do more harm than good. In fact, a Spanish study found that over a six-year period, participants who ate a high-protein diet were 90 percent more likely to gain over 10 percent of their original body weight in comparison to those who ate less protein. So when it comes to how to lose stubborn belly fat, maybe cut back on the animal protein and eat more plants. 

You Haven’t Switched to Whole Grains 

Eating refined carbs that are found in white breads and baked goods spike your blood sugar and cause weight gain, so you’re better off switching to whole grains if you’re looking to get rid of stubborn belly fat. On top of having more flavor, whole grains have been proven to help regulate body weight, according to The Journal of Nutrition because of their high fiber content. Fiber helps regulate your digestive tract, and whole grains are packed with vitamins and minerals that will keep your body fit and running smoothly. 

You’re Eating Whey 

Whey has a tendency to cause bloat, especially if you’re lactose intolerant since it’s made from cow’s milk. To avoid this painfully annoying bloat, try going for plant-based protein powders and foods. Some brands have almost as much muscle-building and hunger-killing protein as whey but are better for sensitive tummies. 

You’re Not Putting Enough Vegetables on Your Plate 

Even if you are making healthier choices, you may not be eating as many veggies as you need to. “Make half your plate vegetables and/or salad,” Danielle Omar, RD, blogger at Food Confidence, told Eat This Not That! Vegetables are nutrient-dense and packed with fiber, which will fill you up without overloading on calories. 

You Never Let Yourself Indulge 

Restricting yourself of any indulgences can actually cause your whole diet to backfire. A study published in the journal Psychosomatic Medicine found that calorie-restricting diets can actually lead to long-term weight gain due to an increase in the stress hormone cortisol. This fat-storing hormone spikes due to the psychological stress from constantly saying “no” to the dessert you want so badly. 

You Aren’t Eating Enough 

Some dieters get so caught up in being thin that they heavily restrict the number of calories they eat, or even turn to going the whole day without eating. Going on these dangerously restrictive diets can actually slow down your metabolism and cause pounds to burn off slower, so remember to stay on the healthy track of a balanced diet and exercise. 

You Eat Three Large Meals a Day 

Contrary to popular belief, eating large quantities of food three times a day isn’t always the best choice for your waistline. The main problem with this way of eating is that while you still can lose weight when doing it right, it may not be the best move for your metabolism. A study published in the International Society of Sports Nutrition found that eating more frequent, smaller meals a day can help control hunger and lower cravings, which can lead to weight loss. To switch things up, try reducing the size of your meals and have some healthy snacks like nuts and fruit if you’re still hungry in between meals. 

You’re Eating Low-Fat or Fat-Free Dairy 

Although full-fat dairy has more calories (and obviously more fat) than its skim counterparts, it actually isn’t a worse choice for your weight-loss goals, according to the European Journal of Epidemiology. The journal analyzed 29 different studies and found that whole fat dairy products don’t have a significant difference to your health when compared to lower-fat dairy products. The researchers stated that overall, any dairy product has a “neutral” effect on our health. Full-fat dairy products may be the better choice since they fill you up for longer than skim or low-fat dairy, and help your body absorb more of the fat-soluble vitamins that many dairy products are fortified with. 

You Don’t Eat Nuts 

Nuts are a great addition to your diet. Dieters tend to stray from nuts because of their high fat content, but they actually contain good fats, omega-3 fatty acids, that can help you shed the pounds. A study conducted by the UCLA Center for Human Nutrition showed that having pistachios as a snack rather than pretzels or other carb-filled options can lower your BMI a point in just four weeks. They also helped lower cholesterol levels. 

You Sit Down for Most of the Day 

If you work an office job, you may not get as much activity during the day as you should. Try to find ways to move around in a sedentary setting. Take the stairs, walk to the nearest café instead of ordering takeout for lunch, and try biking to and from work instead of driving. Any activity during the day counts! 

You Have an Unhealthy Relationship With the Scale 

If you step on the scale multiple times a day, chances are that you’re going to drive yourself insane with trying to get that number lower; after all, your weight is naturally higher at certain points of the day (thanks to water weight) so that doesn’t necessarily reflect your weight-loss progress. But, ditch the scale completely and you’ll lose track of your progress. Researchers at Cornell University found that weighing yourself just once a day can help tip those numbers down without making you lose your sanity. 

You Don’t Get a Full Night’s Sleep 

Your sleep pattern has an influence on every aspect of your health, and your weight is no exception. Research conducted by Harvard University found that there is a major link between sleep and weight gain. One study the university noted found that women who slept less than seven hours a night were 15 percent more at risk for obesity than those who had a full night’s sleep. 

You’re Eating the Wrong Proteins 

All meats have protein in them, but some are fattier than others. Red meats, like beef and lamb, have a higher fat content than lean meats like turkey and chicken. In order to get your protein intake for the day without consuming excess amounts of fat, try sticking to leaner meats like poultry and fish. If you can’t combat your red meat cravings, try going for grass-fed beef, which has less fat and more good-for-you omega-3s than farm-raised beef. 

You Drink Juice 

All juices, even the 100 percent natural ones, have high amounts of sugar. One serving of apple juice can contain 24 grams of sugar, which is nearly half of the daily recommended sugar intake per the FDA. Juices also lack fiber, one of the key components to a whole fruit’s nutritional value. 

You Eat Salty Food 

Excess salt in your diet can do some major damage to your weight loss journey. A study conducted by Queen Mary University of London showed that every excess gram of salt you consume each day can increase your risk of obesity by 25 percent. So, lay off of the chips and fries and reach for some low-salt snack alternatives like hummus and veggies. 

You Don’t Have Enough Magnesium in Your Diet 

One of the most forgotten minerals in diets is magnesium. It’s an essential nutrient for weight loss since it regulates insulin function, which allows your body to convert glucose into energy. Magnesium can be found in dark leafy greens such as spinach and kale, as well as dark chocolate and pumpkin seeds.  

You Drink Too Much Beer 

It’s called a beer belly for a reason. A study published in the journal Current Obesity Reports showed that while light to moderate drinking did not affect weight significantly, heavy drinking can lead to obesity. Plus, heavy beers usually have more calories and empty carbs than red wine or clear liquor. So put that extra beer down and grab a glass of red wine (or better yet, sparkling water!) instead. 

You Never Do Yoga 

Yoga is not only a great form of exercise, but it also helps with stress and teaches you tactics for mindful eating. According to a study conducted by the Journal of the American Dietetic Association, people who practice yoga tend to be more mindful eaters in comparison to those who do other forms of exercise. 

Your Meals Aren’t Colorful 

If your dinner plate is only beige, chances are you haven’t put enough veggies on it. Vegetables are a crucial part of everyone’s diet, and a colorful medley of them on your plate will give you a different variety of vitamins and minerals you need in a balanced diet. 

Your Workouts Are Too Easy 

If you aren’t sweating, you’re not working out hard enough. Doing the same workout over and over again without making it more intense won’t give your body the push it needs to get stronger. Instead of your regular exercise class day in and day out, try switching it up and exploring another workout, such as a spin class, Zumba, CrossFit, or boot camp. 

You’re Getting Older 

This time, you actually can blame your age on your weight. Your metabolism begins to slow down as you get older, and according to researchers at the National Institute of Health, an overactive enzyme actually promotes weight gain in middle-aged people. This enzyme can actually lead to obesity and makes it harder for people within this age range to lose weight. The best way to combat this is to try and keep up with a healthy balance of diet and exercise. 

You’re Stressed Out 

Stress can also be a huge cause of weight gain, according to findings published in the journal Obesity Research. First off, when we’re stressed or depressed, many of us reach for our favorite comfort foods such as a tub of ice cream or bag of potato chips. We lose control of our dietary habits, which leads to overeating and consumption of excess calories that will be stored as fat. Another reason for stress-induced weight gain is because cortisol, a stress hormone, is secreted more when you’re stressed. This hormone prompts excess weight to be stored as belly fat and also leads to increased cravings for more salty and fatty foods. 

You Eat the Wrong Fats 

Avoiding foods like avocado or nuts because they’re high in fat is not necessarily a good thing. That’s because these foods are filled with healthy fats, like omega-3 and monounsaturated fatty acids, which help with weight regulation and heart health. This is much healthier than the saturated fats found in baked and fried foods, which is harmful to your heart as well as your waistline. 

You Don’t Balance Diet and Exercise 

Focusing on one over the other is not a reasonable compromise, and will only slow down the process of weight loss. Think about it: eating a slice of chocolate cake after a workout is only going to add those calories you burned off back into your body. And only eating salads without working out could lead to weight loss, but your muscles aren’t getting the necessary workout they need to be strong and toned; lean muscle burns more calories at rest than fat. Your body needs a balance of both diet and exercise, so make sure you’re incorporating the pair into your daily lifestyle. 

You’re Doing the Wrong Workout 

Contrary to popular belief, you can’t spot target fat loss. Your body more or less decides on its own where the fat is going to be shed from. But you can strengthen certain parts of your body. Both cardio and strength training can help you shed pounds, so it’s important to perform a combination of both. Torch calories with cardio like running or spinning and strengthen your abdominals with ab workouts like planks, crunches, and mountain climbers. Switch up your workout routine with some tummy-targeting exercises. 

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High Potassium Foods That Keep Your Muscles Healthy and Strong

Eat these high potassium foods to maintain good blood pressure and improving heart health. 

You don’t need to be a fitness pro to know that electrolytes are essential to athletic performance. Gatorade commercials taught us that. But there are far better ways to get them than from a bottle of corn-syrupy fruit punch. Like from healthy, high potassium foods. 

Electrolytes—such as potassium—”play a key role in hydration in our muscles and tissues, which helps with muscle contraction and relaxation, and is also crucial for muscle health and recovery. 

“Adequate potassium intake is beneficial in lowering blood pressure, and intakes of this nutrient are also low among some population groups,” according to the FDA in its declaration of the revision of the nutrition label. Many Americans aren’t consuming enough potassium due to our reduced consumption of fruits and vegetables and increased consumption of processed food, as explained in a Physiologia Plantarum article. Potassium deficiencies can lead to cardiovascular disease, renal disease, kidney stones, osteoporosis, glucose intolerance, and type II diabetes. 

You can keep your heart and muscles healthy and strong by adding these high potassium foods to your diet now. We used the USDA’s Food Composition Database to look up how much potassium is in a standard serving of your favorite foods. While the current recommendation for potassium intake is 3,500 milligrams a day, this number will increase to 4,700 milligrams a day in 2020 with the update of the nutrition label. For this reason, we’ve listed percent daily value based on this new 4,700-milligram number. 

Next time you win the big game, you’ll be pouring lentils over the coach’s head. 

HIGH POTASSIUM FOODS LISTED FROM SMALLEST TO GREATEST PERCENT DAILY RECOMMENDED INTAKE 

Fresh Figs 

7% DV potassium per 3 fresh figs 

No, not Fig Newtons. Figs—fresh figs. While they may not help you get ripped, the nutrients they contain, including potassium, help your muscles work. They’re also a good source of fiber—providing you with 4 grams for this 3-fig serving—which will help slow digestion and keep you feeling fuller, longer. Do resist going for the dried version though, since the sugar skyrockets. For the tastiest figs, stock up between June and September when they’re in season. 

Roasted Chicken Breast 

8% DV potassium per 1 cup (5 oz) 

Many of us get a decent amount of potassium from America’s favorite protein: chicken. This 142-calorie serving will also provide you with 27 grams of the muscle-building macronutrient. 

Cherry Tomatoes 

8% DV potassium per 1 cup 

When you think of building strong, healthy muscles, tomatoes may not jump to the front of your mind. However, these juicy fruits are worth adding to your meal, for a more toned, healthy body. At less than 30 calories per one cup serving, they’ve got potassium, but are probably best known as an incredibly potent source of lycopene, a powerful antioxidant that promotes healthier, younger looking skin and may also fight against some types of cancer. Throw some cherry tomatoes in a Mediterranean cucumber salad, atop some romaine lettuce, or blistered and served alongside chicken. 

Raw Spinach 

7% DV potassium per 2 cups 

Popeye’s favorite green can help you inch closer to your daily recommended intake of potassium. Eat your 2-cup serving as a salad or toss a couple handfuls of the leafy green into a delicious smoothie. 

1% and 2% Milk 

8% DV potassium per 1 cup 

Not only is dairy milk one of the top course of bone-strengthening duo calcium and Vitamin D, but it also serves as a good vehicle for electrolytes. Milk’s carb to protein ratio is also what makes it one of the best recovery fuels after a workout. 

Cooked Lentils 

8% DV potassium per ½ cup 

Tiny, but mighty, these little legumes offer very similar benefits to beans. Thanks to the potassium content, lentils can help prevent your muscles from cramping up. They work even more to support muscle growth and development as a solid source of plant-based protein, which helps with muscle recovery after tough workouts. Also, if you tend to be a bit impatient in the kitchen, know that lentils cook more quickly than beans, making them a more convenient choice for those nights when you just don’t have the time. 

Dried Apricot 

8% DV potassium per ¼ cup 

Be careful with serving sizes—or else you might consume more sugar than you intend—but dried apricots will nourish your muscles with 378 milligrams of potassium in just a quarter cup. 

Banana 

9% DV potassium per 1 medium fruit 

Well, we couldn’t not include bananas on our list of high potassium foods! Trainers and fit-minded folks go ape over this nearly-perfect pre and post-workout fruit, and they’re right to do so. One banana clocks in at only 105 calories, and can give you just enough energy (thanks to the carbohydrates) to get through your workout without being weighed down by, say, a protein shake. They’re also a great source of fiber and naturally a little sweet, so they’ll fill you up and satisfy sweet cravings the healthy way.  

Cantaloupe 

9% DV potassium per 1 cup, cubed 

Hot weather calls for cool, refreshing foods, and cantaloupe should be at the top of your list. Juicy, light and extremely high in water content, the melon is hydrating, with potassium an added workout bonus. The fruit is also particularly low in calories. Next time you think your store-bought fruit salad has just a bit too much, dig in instead. 

Orange Juic 

9% DV potassium per 1 cup 

While one medium banana serves up 422 milligrams of potassium per fruit, an 8-ounce glass of orange juice will provide you with 443 milligrams! Who would have guessed that the fruit glorified for potassium would be unseated by this citrus fruit. 

Avocado 

10% DV potassium per ½ avocado 

As the reigning king of the fats that help fight fat, avocado is a rich source of potassium, in addition to healthy monounsaturated and oleic fatty acids, which may actually help spot-reduce belly fat. What’s more, the fiber-rich guac-and-roller also boosts the healthful properties of other fresh veggies when paired together. Research shows that by adding healthy fats like avocado to produce-rich dishes like salad, you can boost your body’s absorption of the nutrients available. 

Cooked Brussels Sprouts 

11% DV potassium per 1 cup 

They’re the go-to joke—every child’s worst nightmare—but avoiding them now would be, well, childish. Besides the potassium, they encourage weight loss as a high-fiber, low-calorie food. Whether you roast or steam these green veggies, just be sure to avoid overcooking—that’s when you get hit with that unpleasant sulfur smell. 

Cooked Beets 

11% DV potassium per 1 cup 

They’re underground and underdogs—the veggie often least bought. But beets are low in calories, high in fiber and rich in the mineral iron. Like potassium, iron is another mineral that is crucial for proper muscle function because it boosts blood flow to your muscles, increasing their efficiency. And they’re not hard to cook. Trim both ends of the beet, toss in a small amount of olive oil and roast at 450 degrees F until tender. Then slice and pair them with some mint and goat cheese as a small salad, or as a side to a lean meat dish. 

Canned White Beans 

13% DV potassium per ½ cup 

Beans, beans, they’re good for your heart—and also your skinny jeans. Legumes like white beans are an inexpensive, virtually fat-free source of potassium, protein and gut-filling fiber. One half-cup of beans provides your body with about seven grams of easy-to-assimilate protein—equal to the amount in about one ounce of chicken. The protein content combined with the high dosage of fiber will help slow digestion and work to stabilize blood sugar. As a result, pinto beans can help prevent unhealthy cravings and encourage regular, healthy bowel movements, which will translate into a slimmer, healthier you. 

Butternut Squash 

12% DV potassium per 1 cup 

For just 82 calories, butternut squash will fill you up with a good source of potassium and nearly 7 grams of fiber. Bake this bad boy in the oven and serve atop an arugula salad or alongside quinoa and chicken. 

Canned Tomato Sauce 

15% DV potassium per 1 cup 

One of the most convenient forms of potassium in our diets is probably canned tomato sauce. Toss a cup over some lentil penne or use it as a base for cauliflower crust pizza to reach your potassium requirements for the day. 

Cooked Spinach 

18% DV potassium per 1 cup 

Remember how you’d have to eat two whole cups of raw spinach and only get 7 percent of your DV of potassium? Cook those cups down and you’d get 36 percent for the same volume! 

Acorn Squash 

19% DV potassium per 1 cup, cubed 

More than a centerpiece on the Thanksgiving table, these potassium-rich gourds—which include acorn squash, butternut squash and spaghetti squash—should be eaten all year long. They’ve got a low-calorie, high-fiber combo and are easily baked or turned into “pasta.” Also, the bright orange color of the flesh signals that it’s full of carotenoids, nutrients that help fight against heart disease and also promote better vision. Winter is coming—to make you healthier. 

Sun Dried Tomatoes 

18-20% DV potassium per ½ cup 

Depending on how you buy your sun-dried tomatoes—dried or packed in oil and drained—you’ll get between 18 and 20 percent of your daily value of potassium per half-cup serving. We like to toss a mix of chopped sun-dried tomatoes, leeks, yellow peppers, pesto, and pine nuts with penne for a refreshingly different pasta dish. 

Russet Potato 

20% DV potassium per 1 medium potato 

The humble potato is one of the few “excellent” sources of potassium in Americans’ diets. (“Excellent” sources of a nutrient contain 20 percent of more of the recommended daily value.) All you have to do is throw this tuber in an oven, toss a dollop of Greek yogurt, some chopped scallions, and salt and pepper on this baby and you’re a fifth of your way to a full day’s worth of this electrolyte. 

Cooked Beet Greens 

28% DV potassium per 1 cup 

If we’re talking high potassium foods, beet greens reign king. It sounds like a lettuce for healthy hipsters, but you can find beet greens in many mesclun mixes at your grocery store. To get the most potassium bang for your buck, cook the tender greens down and eat them by the cup! They taste great sauteed in a bit of garlic with shaved parmesan and pine nuts on top. 

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Chocolates Can Help You Lose Weight!

There’s a good reason “stressed” is “desserts” spelled backwards. 

Dark chocolate is your stress-busting, waist-whittling savior. It pays to be picky about your bar, though. Skip the cappuccino-colored milk varieties and head straight to where they shelve the bold-flavored dark bars. Lighter kinds are loaded with sugar and seriously lacking in actual cocoa bean content—the singular ingredient that supplies all the health benefits. “Chocolate should be as minimally processed as possible to offer the most nutritional benefit. Choose chocolate that is 70% cocoa or higher, and aim for one that has no milk solids, extra syrups (glucose syrup, sugar) or other un-pronounceable ingredients. 

So, exactly how can this sweet help keep your weight in check? From cutting cravings to controlling appetite, chocolate has quite a few tricks up its sleeve. 

It Cuts Cravings 

It seems a little counterintuitive, but to really take control over your cravings you’ve got to indulge in them. “A little sweet treat on occasion can help keep those cravings in check and allow you to follow your weight-loss or weight-maintenance regimen. With most weight-loss plans you end up cutting back a lot on sweets and sugary foods, but a small amount of dark chocolate each day can help prevent you from reaching for something higher in sugar and lower in nutritional value. 

It Decreases Body Fat 

Thanks to certain flavanols that exist in chocolate, the sweet treat has been found to help lower blood sugar and also decrease body fat according to the American Chemical Society’s Journal of Agricultural and Food Chemistry. “Flavanols are plant-based nutrients and are more prevalent in dark chocolate than in milk chocolate. However, too much of anything can lead to weight gain, so be very adamant about portion control! “Buy individually-wrapped dark chocolate pieces, and choose to have one or two as a dessert. 

It Controls Appetite 

Believe it or not, chocolate actually contains a decent amount of fiber, which helps keep your appetite in check and increase feelings of satiety. One 3.5-ounce bar of 70% dark chocolate contains around 16% of your daily recommended intake. Of course, foods like oatmeal or broccoli will always come out on top when it comes to fiber content. Nevertheless, when we’re talking sweets—choosing dark chocolate over nutritionally empty candies for an afternoon snack will delay that “hangry” feeling much more effectively. 

It Reduces Stress 

It’s not your imagination: Eating small amounts of chocolate every day can help you relax, according to a study published in the Journal of Proteome Research. Stress triggers weight gain because it causes your cortisol levels to spike, increasing appetite and encouraging you to eat based on emotions rather than physical need—both of which result in overeating. If you can manage your stress levels, you can better control what you put in your mouth. Eating dark chocolate increases serotonin and endorphin levels in the brain, which helps alleviate feelings of stress and anxiety and boost your mood. 

It Reduces Inflammation 

When your body is inflamed, it experiences problems at the cellular level. Chronic inflammation has been not only linked to heart disease, cancer and diabetes, but also has been found to increase insulin resistance, and interfere with feelings of hunger and metabolism-regulating hormones. Munching on dark chocolate in moderation can help prevent and repair the cellular damage caused by inflammation because the flavanols found in cocoa contain anti-inflammatory properties, according to an American Journal of Clinical Nutrition study. If you’re up for it, we suggest adding cacao nibs to yogurt, oatmeal, or smoothies. “They’re unsweetened and offer many nutrients without too many extra calories or grams of sugar. They’re also bitter, so try them alone before you toss them in your breakfast! 

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Best Calcium Rich Foods That Aren’t Dairy

Whether you’re vegan, lactose-intolerant, or not a dairy fan, these foods will keep your bones strong. 

It’s not exactly groundbreaking news that calcium plays a leading role in bone health and the prevention of both osteoporosis and cancer, but what you may not know is that there are ways to get the nutrient without downing dairy or taking a supplement. It’s best to consume vitamins and minerals naturally through food or drink, and these calcium-rich foods prove you don’t need dairy to get your daily fill. 

For context, the average adult needs about 1,000 milligrams of calcium every day, and we found the most creative foods to get more calcium into your day. Stock up on these dairy-free foods the next time you’re at the grocery store, and you’ll be meeting that daily recommended number in no time. 

Ranked in order from the least nutrient-dense to the most potent, we’ve found some non-dairy calcium foods that are easy to add to your diet. We used the USDA Food Composition Database to find how much calcium is present in each food. 

Sunflower Seeds 

Calcium content: 1 oz (28.3 g), 22 mg, 2.2% DV 

Top salads with these seeds for some added crunch, or munch on a one-ounce serving as a snack. In addition to their calcium content, these tiny seeds are also a good source of antioxidant-rich vitamin E and copper—a nutrient that supports white blood cell health.  

Sweet Potatoes 

Calcium content: 1, (5 inches long) sweet potato, 39 mg, 3.9% DV 

This humble root vegetable is a good source of calcium, potassium, and vitamins A and C. That’s a serious lineup for such a simple spud. Instead of baking one in the oven, why not tap into your culinary creativity and use the spuds to make some homemade fries? (Who doesn’t love fries?!) After slicing the potato lengthwise into strips, top with coconut oil, salt, pepper, and garlic powder, and pop them into the oven on 350 degrees until they’re crispy. 

Baby Carrots 

Calcium content: 15 medium, 50 mg, 5.0% DV 

Think of carrots as orange wonder wands—their stellar calorie-to-fiber ratio keeps your belly flat, their calcium helps keep your bones strong, and their vitamin A content reduces the development of skin cancer cells. Pack some in a baggy and enjoy with an ounce of almonds as a mid-afternoon snack, or roast some in the oven with some rosemary, olive oil, and black pepper for a dinnertime side dish. 

Figs 

Calcium content: 1/4 cup (3-5 dried figs), 53 mg, 5.3% DV 

While figs may be best known for their inclusion in the famous Fig Newton cookies, you’ll have to eat the whole fruit to reap its bone-building benefits. Chop up fresh or dried figs and add them to oatmeal, salads, or Greek yogurt with some honey, cinnamon, and slivered almonds. Alternatively, you can eat them whole as a quick, on-the-go snack. Three of them will cost you 110 calories. 

Green Beans 

Calcium content: 1 cup (cooked), 60 mg, 6.0% DV 

Aside from its little-known calcium content, a cup of green beans packs 16 percent of the day’s vitamin C intake and 4 grams of fiber, which is one of the best nutrients for weight loss on the planet. Top steamed green beans with some olive oil, pine nuts, ground pepper, and garlic powder to tantalize your taste buds and reap the health-boosting benefits. 

Broccoli 

Calcium content: 1 cup (cooked), 62 mg, 6.2% DV 

It seems mom was onto something when she told you how important it was to eat your broccoli. This cruciferous vegetable is rich in calcium and a host of other good-for-you nutrients like vitamins A, C, and B6. 

Oranges 

Calcium content: 1 large, 74 mg, 7.4% DV 

While this citrus fruit is best known for its rich vitamin C content, one large orange also provides 74 milligrams of calcium. Enjoy the fruit solo as a snack, or pair some slices with spinach, slivered almonds, grilled chicken, shallots, and a ginger dressing to create an Asian-style salad. 

Almonds 

Calcium content: 1 oz, 23 nuts, 76 mg, 7.6% DV 

Research shows that eating almonds before heading to the gym can help the body burn more fat and carbs during workouts. The small but mighty nut is also a potent source of satiating protein and fiber and packed with monounsaturated fats that help lower bad cholesterol levels when eaten in moderation. Eat them solo as an easy on-the-go snack, or pair with some 80% cacao dark chocolate and berries as a not-so-sinful dessert. They also make a great addition to yogurt parfaits and overnight oats. Oh, and did we also mention they’re some of the best calcium rich foods? 

Clams 

Calcium content: 3 oz (about 10 small), 78 mg, 7.8% DV 

Work toward your daily calcium needs (while getting in a hefty dose of low-fat protein) with the help of clams. 

Butternut Squash 

Calcium content: 1 cup (205 g cooked), 84 mg, 8.4% DV 

Butternut squash is not only packed with calcium and bloat-banishing potassium, but it’s also rich in carotenoids that fight heart disease, asthma, and arthritis and promotes healthy vision. Basically, it has it all—so eat it! We like to roast cubes of it in the oven with olive oil and spices. It also fairs well in soup recipes. 

Sesame Seeds 

Calcium content: 1 tablespoon, 88 mg, 8.8% DV 

To reap the bone-healthy benefits of sesame seeds, take out your apron and spatula and whip up an Indian, Middle Eastern, or Japanese-inspired dish. Many popular vegetable, chicken, and noodle recipes within these cuisines use the ingredient. 

Broccoli 

Calcium content: 1 NLEA serving (85 grams, steamed), 100 mg, 10% DV 

About 85 grams of broccoli steamed has a whopping 100 milligrams of bone-protecting calcium, and it’s a good source of immune-boosting vitamin C, too. Add the veggie to your diet to stay strong and healthy. We like to sauté it with olive oil and garlic and top it off with a dusting of Parmesan cheese. 

Navy Beans 

Calcium content: 1 cup (cooked), 126 mg, 12.6% DV 

White beans serve up not only a healthy dose of belly-filling fiber, muscle-building protein, and bloat-busting potassium, but also a significant dose of calcium. Need another reason to add some to your plate? It’s also rich in resistant starch, a nutrient that increases metabolism and helps promote fat oxidation and prevents long-term fat accumulation. 

Chia Seeds 

Calcium content: 1 oz, 179 mg, 17.9% DV 

We all know chia seeds offer a generous amount of omega-3, but there doesn’t seem to be much hype about their calcium content. In just one ounce (a little more than 2 tablespoons), there are just about 180 milligrams of calcium, which is 18% of your recommended dietary allowance. Sprinkle a tablespoon or two into a bowl of oatmeal for an added boost of the mineral. 

Cooked Greens 

Calcium content: 1 cup, cooked 94 mg–268 mg, 9.4-26.8% DV 

You likely already know that adding more greens to your plate is a healthy, low-calorie choice, but did you know that kale and collard greens can also help keep your bones strong? It’s true! To get the most of the mineral from these vegetables, you’ll want to consume them cooked—not raw for them to be considered high calcium foods. Take out your steamer or sauté up a batch with some seasoning for a quick side dish. 

Sardines 

Calcium content: 1 can (3.75 ounces), canned in oil with bones, 351 mg, 35.1% DV 

Although sardines aren’t many people’s favorite fish, they’re one of the best sources of dairy-free calcium out there—if you can stomach them. Look for varieties canned with the bones, which are soft and completely edible. The bones are where all the calcium comes from. To make things more flavorful, toss the fish into a bed of leafy greens with tomato, cucumber, olives, feta, and red wine vinegar. The combo makes for a tasty, Mediterranean-inspired dish. For a quick snack, top whole-grain crackers with two or three sardines and a squeeze of fresh lemon for added flavor. 

Tofu (with calcium sulfate) 

Calcium content: 1/2 cup (prepared), 434 mg, 43.4% 

Are you a big fan of edamame’s cousin, tofu? Although calcium content varies by brand, some varieties of tofu are some of the most potent calcium rich foods and serve up to 43 percent of the day’s calcium in a single 1/2-cup serving. Be sure to compare nutrition labels to ensure your go-to brand is a good pick for your bones. 

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Things You Don’t Know About Vitamins

It used to be so easy—chew a tasty vitamin and be on your way with your day. But it’s time to be a grown-up about the vitamins you’re giving attention to or dismissing altogether. 

When it comes to healthy eating, some things are obvious: That deep-fried, bacon-wrapped Snickers isn’t a good idea and ordering a side of fries with every meal isn’t going to speed up your metabolism or put you on the fast track to a bikini body. 

But other things can be a bit less black and white. And if you’re anything like us, vitamins can be a tricky category to wrap our heads around. “Is it okay to take a vitamin without any food?” “Is it really bad I’m not taking fish oil supplements?” “Are some vitamins a waste of money?” We hear ya, and that’s why we reached out to top nutritionists and doctors to get the inside scoop behind vitamins and what you may not know. Scope out the advice before you swallow any more pills and check out weight loss tricks you haven’t tried for more fresh info that can improve your health and waistline! 

Pair Vitamins A, D, E, and K with Fat in Order to Absorb Them 

Vitamins comprise a varied group of dietary chemicals essential to maintaining a healthy metabolism and are divided into water-soluble and fat-soluble compounds. Nutritionists breaks down why these matters: “The major water-soluble vitamins are vitamin C and a group of B– vitamins generally referred to as ‘B-complex. “While many vitamins are water soluble—which means they will dissolve and be absorbed into the body when taken with a glass of water at almost any time of the day—there are four fat-soluble vitamins that can only be absorbed when in the presence of fat: A, D, E, and K.” Translate that for us, doc! “If you are taking a multivitamin that contains the fat-soluble vitamins, you need to take it with a meal. “And the meal must have some fat in it!” We’re not talking about a fattening breakfast; we’re just talking about some healthy fats like a little avocado. 

Do Not Combine Daily Vitamin E and Fish Oil 

Fish oil can be a great belly fat zapper, but listen up! “[Both of these] are blood thinners and can make you bruise or bleed more easily. And if you take a daily aspirin, it does the same thing—so definitely check with your doctor before combining any of these. 

Popping Vitamin A May Not Be Worth it 

“While vitamin A supplementation likely improves immunity in children in developing countries, there is no evidence to expect improvement in immunity from taking vitamin A supplementation for those in the developed world who already have access to good food and nutrients. “In developed nations that have access to healthy food, doctors don’t recommend vitamin A supplements because they can increase the risk of cancer, heart disease, and bone fractures. In pregnant woman, too much vitamin A can even harm the developing fetus.”  

Don’t Take Your Vitamins on an Empty Stomach 

Do you usually pop a multivitamin before breakfast? Start waiting until you’ve had something to eat, caution Nutritionists. “Taking vitamins on an empty stomach can cause nausea because sometimes your body excretes more acidic digestive juices than needed, just to break down just the supplement by itself—which can irritate the stomach’s lining. If there isn’t any other food to slow down and buffer the digestive juices, the result can be an upset stomach.” 

B6 May Help You Sleep 

“Vitamin B6 is used to make tryptophan and also regulates how much serotonin our brain produces. Serotonin is usually a good thing—it makes us happy!—but it can also make us feel excited and restless. “Too much serotonin will cause lower levels of sleep and cause us to wake up frequently. Foods rich in B6 include chickpeas, salmon, and pistachios.  

Fat-soluble Vitamins Have More “staying Power” 

Now that you know more about what the soluble vitamins mean from the first tip, here’s another insight to remember: “Water-soluble vitamins need to be replenished often because they’re not stored in large amounts in the body. “If you have low amounts of the water-soluble vitamins in your diet, you can become deficient relatively quickly. But if you have fat-soluble vitamins stored in the body’s organs, it takes a much longer time to become deficient in those.” 

Pair Vitamin C with Iron 

Just like we all have certain working preferences, foods and nutrients are the same way: Some work all by themselves, some get a little boost in the presence of its friends, and others simply can’t function without a teammate. When it comes to iron, your body can absorb it much more easily if it’s consumed with vitamin C. “Eat a citrus fruit, red pepper, or other high vitamin C food when you’re having a fortified breakfast cereal or something like high-iron dried beans. 

Calcium Will Compete with Iron for Absorption 

You’ve been warned, calcium and iron supplement-takers. “Calcium blocks iron from entering the cell to be carried away. “To avoid this interference, take calcium supplements outside the meal setting.” An example: A spinach salad packed with iron, along with a tangerine so your body absorbs that iron, and then a calcium supplements several hours later before you go to bed. 

Take B12 if You’re Vegan 

Plant-based eater? Since you’re not eating B12-rich foods like meat and eggs (well, unless you’ve gone “veggan“), your diet is probably lacking in it. “Adult vegans who do not consume fortified food products should supplement with vitamin B12 at the RDA of 2.4 micrograms per day. Your brain, nervous system and blood need this vitamin.” 

‘The More, the Merrier’ is Not Always True 

This one is specific to calcium. “Calcium absorption is best when a person consumes no more than 500mg at one time. “So, a person who takes 1,000mg per day of calcium from supplements, for example, should split the dose instead of taking it all at once.” 

Increase Your Vitamin Intake After Diarrhea 

“If you have a bout of several days of watery diarrhea, you will excrete more vitamins from the body than usual. “It’s a good idea to take a supplement until you are feeling better.” 

Be Careful if You’re Taking an Iron Supplement 

“Healthy individuals taking high doses of iron supplements can experience an upset stomach, constipation, nausea, abdominal pain, vomiting, and fainting. “High doses can also decrease zinc absorption.” Nutritionists say that extremely high doses of iron (in the hundreds or thousands of mg) can cause organ failure, coma, convulsions, and death. 

Know This Before You Take Mangosteen 

This tropical fruit is available in extract form as a supplement and used by people to help with diarrhea, urinary tract infections, and more. But it’s important to keep this one piece of information in mind: “Mangosteen might slow blood clotting, therefore increasing bleeding time. If you are on medications that slow clotting (such as aspirin), taking it may increase your chances of bruising and bleeding. 

The Vitamin B Complex is Key to a Healthy GI Tract Lining 

Not to get super clinical on you, but “this includes the mucosal lining of the mouth. “In my experience, people suffering from frequent aphthous ulcers—the usually-white sores inside the month, not like cold sores on or near the lips—will be helped by taking a daily B vitamin complex. 

Don’t Mix and Match Your Zinc and Antibiotics 

Many people often turn to zinc as a cold-fighter. But once you’re on antibiotics, you may not want to try so hard. “Don’t take zinc when taking antibiotics (such as quinolone and tetracycline), as it will reduce the amount of zinc and antibiotic that the body can absorb. Plus, the research on zinc’s effectiveness in fighting colds is somewhat controversial since most Americans actually get more than enough; so, check with your physician before adding this mineral to your routine. 

Take Folic Acid if Pregnancy is on Your Horizon 

Hoping to conceive? “The U.S. Preventive Services Task Force (USPSTF) recommends a folic acid supplement—400 to 800 micrograms per day—to avoid neural tube defects to the developing fetus. Many women start taking prenatals with folic acid a couple months before they start trying to conceive.  

Vitamin C is Critical for Tissue Repair 

“Anyone who has had a significant injury or surgery should take extra vitamin C until the skin heals. Consult with your doctor to determine the best dosage for you. 

But Large Doses of Vitamin C Could Be a Waste of Money 

“Vitamin C is water-soluble, which means when you get extra, it will simply come out in your urine,” says Nutritionists. “Aim for more if you have a cold, are under stress, don’t get five or more servings of veggies and fruits a day, or live in a smoke-filled or polluted environment.” Otherwise, no need to go crazy. 

Vitamin K is a Critical Factor in Blood Clotting 

More clinical-y stuff, but you better listen up if you’re on certain meds: “For the majority of people, the usual ups and downs of vitamin K in the diet are more than adequate. “However, for some types of anticoagulants [meds that help prevent blood clots], the amount of vitamin K in the body needs to be maintained at a fairly constant level to avoid either over- or under-anticoagulation. Therefore, if your doctor has prescribed an anticoagulant, you should have a conversation about whether you are on type that is affected by the vitamin K level. 

Ask Yourself if You’re Sweating Out Your Water-soluble Vitamins 

It sounds kinda funny, but you’re not just giving that SoulCycle your best effort—you’re also giving it your vitamins! “Because water-soluble vitamins need to be replenished almost daily from the diet, be mindful of situations where you are likely to become vitamin-depleted. It’s possible to lose water-soluble vitamins and minerals through sweating in extreme weather as well. 

Herbs Can Also Have Big Effects on Your Body, Like Vitamins  

They’re often all so interchangeable—vitamins, supplements, herbs—and tough to draw the line for where there’s a difference. Although we focused heavily on traditional vitamins, you should always consult your doctor about any herbs you’re consuming as well. For example, Nutritionists shared that you’re supposed to avoid garlic up to two weeks before a major surgery. And slippery elm can disrupt the effectiveness of oral medications. 

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