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

Eating Tricks for a Flat Belly

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

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

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

Incorporate diuretics into every meal 

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

Big event? Eat plenty of produce the day before 

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

Find your magic potion 

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

Eat on small plates 

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

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

And make them red plates 

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

Swear off the salt shaker 

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

Ditch family-style serving bowls 

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

Be a conscious eater 

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

And follow this chewing rule 

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

Never eat out of a bag 

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

Feast on fiber-rich food 

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

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

Use your non-dominant hand 

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

Be a sugar sleuth 

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

Eat a salad first 

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

Nosh on some ginger 

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

Befriend cukes 

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

Eat asparagus 

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

Focus on magnesium and potassium 

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

Put your cell on silent 

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

Just wait five minutes 

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

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

Drink water as soon as you wake up 

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

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

Lunch on your leftovers 

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

Eat real and eat clean 

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

Read labels like it’s your religion 

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

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

Foods That Make Your Depression and Anxiety Worse

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

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

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

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

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

Want to know more about how 

Foods That Make You More Depressed 

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

Sugar 

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

Artificial Sweeteners 

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

Alcohol 

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

Hydrogenated Oil 

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

Fast Food 

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

Trans Fats 

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

High-Sodium Foods 

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

Caffeine 

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

Processed Foods 

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

Soy Sauce 

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

Foods That Make You More Anxious 

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

Wheat Bran 

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

Tofu 

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

Coffee 

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

Canned Soup 

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

Apple Juice 

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

Red Wine 

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

Fermented Foods 

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

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

Foods That Boost Your Mood

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

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

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

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

Black Beans 

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

Whole Grain Bread 

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

Beets 

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

Seaweed 

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

Blueberry Juice 

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

Red Wine 

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

Eggs 

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

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

Red Peppers 

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

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

Coconut 

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

Dark Chocolate 

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

Pumpkin Seeds 

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

Mussels 

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

Yogurt 

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

Asparagus 

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

Honey 

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

Cherry Tomatoes 

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

Olive Oil 

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

Spinach 

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

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

Green Tea 

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

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

Flaxseed 

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

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

Salmon 

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

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

Crab 

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

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

Bananas 

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

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

Peas 

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

Brussels Sprouts 

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

Chicken 

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

Raisins 

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

Oysters 

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

Avocado 

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

Apricots 

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

Chia Seeds 

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

Broccoli 

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

Lemon 

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

Tuna 

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

Walnuts 

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

Mushrooms 

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

Clams 

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

Coffee 

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

Lentils 

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

Brown Rice 

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

Oranges 

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

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

Myths About Sleep That Are Keeping You Up at Night

HITTING THE SNOOZE BUTTON IS GREAT FOR YOU! (AND OTHER BOGUS SLEEP CLAIMS. 

In tough times like these, it can be challenging to rest easy. So it makes sense if you find your mind racing before bed or you wake up in the middle of the night after a fitful sleep. But your lack of sweet dreams may, in fact, be because you’re falling for a few of the worst sleep myths. 

For something we spend about a third of our lives actively doing, we understand astonishingly little about sleep. The internet is flooded with all sorts of erroneous information about how long we should snooze, how to sleep effectively, and how certain lifestyle choices such as diet impact the quality of our Z’s. But don’t worry, we’re here to set the record straight. With the help of some top-notch sleep scientists, we’ve compiled the 25 biggest sleep whoppers (and, crucially, the reasons why they’re so wrong). 

Insomnia is physical, rather than mental. 

We often think that not being able to sleep is solely the result of physical issues—too much caffeine or sugar, for instance. But this is just a silly notion among sleep myths. The reality is that being unable to sleep is usually the result of being unable to quiet our minds—an issue many of us are struggling with right now, during the COVID-19 pandemic. 

“Sleep is all about calming our brains—which means worry is sleep enemy number one for most “As we implement natural ways to slow our brains and improve our sleep by altering our environment, be patient in finding a good combination of schedule, room darkness, temperature, and comfort that works for you.”  

Our brains “shut off” during sleep. 

We go through four or five cycles of changing brain activity during a typical night—moving between slow activity rates in deep sleep to high activity during dreaming (when brain activity is comparable to being fully awake). 

“So while it is obvious to stay away from stimulants before bedtime that will keep our brains humming, it is also good to avoid depressants that interfere with the needed cycling of brain activity. 

Snoring is common and nothing to worry about. 

Snoring is an annoyance to your partner, but it can be more serious, too. According to the National Sleep Foundation, snoring (especially frequent, loud snoring) may be a symptom of sleep apnea, “which can increase the risk of developing cardiovascular disease and diabetes, and cause daytime sleepiness and impaired performance.” 

Narcolepsy means you fall asleep randomly during the day. 

Narcolepsy is perhaps the most misunderstood condition. The goofy depictions we see of the disorder on television shows and the like, where the person is giving a presentation or having a conversation and falls asleep snoring mid-sentence, doesn’t really capture the reality of narcolepsy. 

In fact, narcolepsy is the result of not getting enough quality sleep, where the line between sleep and waking is blurred. While that can mean you fall asleep during the day, it is just as often manifested as general sleepiness throughout the day, or in other ways such as cataplexy (loss of muscle control) or sleep paralysis (inability to speak when waking up or falling asleep).  

You can “catch up” on sleep. 

We’ve all had those intense weeks of work (or crazy vacation weekends) where we’ve stayed up until the sun comes up and had to function the next day. While we can get away with this every now and again, making a habit of it can be trouble. One of the most common sleep myths is thinking that we can function with little sleep for a while, then “catch up,” in the long term, but your body doesn’t really work that way. 

“Your body needs consistency and the less sleep you get the more you disrupt yourself hormonally. “When you don’t sleep enough your body assumes some sort of trauma must be going on as there’s no reason to be awake when you should be sleeping.” 

This raises one’s stress hormones (primarily cortisol) and can cause plenty of trouble. “A little of this is not bad but chronic secretion of it can lead to a wide variety of horrible diseases and conditions. 

You don’t need a sleep routine. 

Bedtime isn’t just for kids. When it comes to sleeping, having a routine is key. 

“You need to create a wind-down routine at least an hour out from sleeping so your body recognizes that sleep is coming. “Your body needs balance so it means going to bed the same time each night and sticking with it. The problem is we tend to stick with it through the week and then it goes to hell on the weekend, and it can take days to get back on track. By the time you do, it’s almost the weekend again and the whole cycle can start over. You need to be committed to it day in and day out.” 

Alcohol is a good sleep aid. 

We’ve all felt the drowsiness that comes over us after a few beers or glasses of wine. But while it’s tempting to think this makes alcohol a useful sleep aid, it’s far from it. A yoga instructor and sleep and wellness expert, “[alcohol] may assist in helping an individual fall asleep, but it also interferes with what is considered ‘quality’ sleep.” 

Alcohol causes “REM sleep fragmentation,” during which REM stage sleep is either shortened or extended, causing a disruption in the overall sleep pattern of the individual.  

Your sleep patterns remain the same through most of your life. 

“The amount of sleep you need changes throughout your life. “While pregnant or when dealing with an illness, more sleep is beneficial. Some people are okay with six hours of sleep. It matters what makes you feel good and well rested.”  

Bedtime is when you disconnect from your day. 

We often think going to bed is when we should leave our day and its ups and downs behind us, falling into comforting sleep. But to effectively calm your mind, reviewing your day, and particularly what went well, can have a positive effect on your sleep and mental fitness. 

“Make a daily gratitude list before bed by writing down 10 things you are grateful for. “Anything from your family, legs to walk on, or reality TV. Focusing on what is good in your life as opposed to what is going wrong with your life calms you down before going to sleep.” 

She also advises reading affirmations every night, ending the day with a positive note that helps “catch some rest with less worry.” 

As you get older, you don’t need as much sleep. 

Sure, some adults might get up at 4:30 every morning, but that doesn’t mean they don’t need a full night’s sleep. 

“While your body requires less sleep as you get older, that doesn’t mean you should be sleeping for only four or five hours a night. 

She points to a study published in Sleep Health: The Journal of the National Sleep Foundation, which recommended that newborns get 14 to 17 hours of sleep each night while adults ages 18 to 64 should get seven to nine hours each night.  

Pressing snooze will help you get more rest 

Pressing that snooze button is incredibly satisfying in the moment, but, contrary to popular belief, you are not actually gaining quality sleep. 

“The snooze button will actually make you feel more tired. “It wakes you from a deep part of your sleep cycle each time you doze off, causing you to feel groggy.” In the long run, a snooze-pressing habit will eat into your ability to get a deep sleep and the rest you need. 

The best sleep comes before midnight. 

“Early to bed and early to rise, makes a man healthy, wealthy, and wise” has plenty of adherents, it’s not necessarily true for everyone. If you find that 1 a.m. or later feels like the best time for you to sleep, there is nothing wrong with trusting your gut. 

“What’s most important is that people time their sleep in accordance with their own body clock, by going to bed when [they feel] sleepy. “For some people this means going to bed at midnight or later, and if they try to go to sleep earlier they won’t sleep well.” 

Sleeping more than eight hours is excessive. 

Again, it depends on who you are and how much sleep your body needs. Any other tidbits of information are likely one of the many sleep myths. 

“Sleep need is very individual, and some normal healthy adults do best with nine hours nightly. “Anything less than the amount of sleep you need can result in impaired mood, driving, and cognitive abilities.” 

You must get a minimum of eight hours of sleep. 

Of course, the reverse is also true. If you are someone who functions at top form with just four or five hours of sleep, more power to you. According to The Wall Street Journal, a number of studies have found that seven hours may be the optimal amount of sleep time. So stop sweating it if you aren’t getting a full eight hours. 

You need an alarm clock. 

Turns out, alarm clocks shouldn’t dictate the amount of rest you get. Someone who is getting just the right amount of sleep usually wakes up without needing any prodding. An alarm is an artificial, and potentially damaging, contrivance. 

“If you are awoken by an alarm, you haven’t gotten enough sleep. “You can move your bedtime earlier or wake time progressively later until you wake refreshed on your own.” 

Watching TV before bed winds you down. 

Ever wonder how you can binge-watch your favorite Netflix shows until dawn? Well, it’s because TV actually activates the mind and keeps you awake. Exposure to the blue light of the screen can disrupt a person’s natural circadian rhythm and make it more difficult both to fall asleep and stay asleep. “Instead, you may feel energized due to the increase in endorphins. 

The same is true of computers and eBooks. In one study, “participants reading an eBook took longer to fall asleep and had reduced evening sleepiness”—as well as reduced alertness the following day—than when they read a printed book. You will also want to avoid staring at your phone. 

Light exposure doesn’t really matter. 

Similar to the effect TV and computer screens can have on your circadian rhythms, so too does the light in your home. “It is best to be in dim light conditions for the hour or more before bed. “It is also important to get bright light in the morning for 30 minutes, plus bursts of light every couple hours throughout the day.” 

Bedtime is more important than the time you wake up. 

While consistency and routine make all the difference in effective sleep habits, your bedtime is actually less important than the time you wake up. 

“Wake time is the anchor of your biological clock,” says Breus. “So if you wake up at 6:30 a.m. during the week, you need to wake up at the same time on the weekends.” Breus adds that going to bed earlier on some nights, when you feel exhausted, can also throw off the circadian clock. 

Tiring yourself out is a good way to fall asleep. 

While a regular workout routine is a key part of a healthy lifestyle, you should not exercise late at night. “Working out before bed actually does not often tire you out. Breus recommends exercising no later than four hours before you go to sleep. 

Spicy food gives you nightmares. 

Your friends have probably joked at some point about how an intense meal they had gave them scary dreams. If they were having nightmares, it probably wasn’t the habanero. 

“The fact of the matter is, there has never been a study that has proven a correlation between spicy foods and nightmares. “It’s more likely that eating these foods before bedtime might simply upset your stomach.” 

Food has little impact on your sleep habits. 

While what you eat might not give you nightmares, that is not to say that it has no impact on your sleep behavior whatsoever. 

“Lettuce, which contains high levels of potassium, necessary for a healthy nervous system, is a high producer of calcium and magnesium (the key ingredients in keeping the body asleep for longer). He adds that kiwi is another food that has been found (by researchers at Taipei Medical University) to improve the quality of sleep for those suffering from insomnia. “Participants fell asleep faster, stayed asleep for longer, and had a more peaceful and rejuvenating sleep compared to the study’s control group.” 

The most important thing is how long you sleep. 

It’s a classic case of quality over quantity: The hours you sleep are far less important than the quality of the sleep you are getting overall. Research has found that interrupted sleep is worse for a positive mood than a shorter amount of sleep, debunking one of the most pervasive sleep myths. 

“Melatonin is the hormone naturally produced by the body that makes us feel sleepy, and keeps us asleep. “It’s called the ‘Dracula hormone’ because it only comes out at night—for that reason, it’s best to dim the lights a couple of hours before bedtime and turn off electronics.” 

Weekends are times to throw out your sleep routine. 

“People tend to sleep on a regular schedule during the weekdays and then go to bed late and get up late during the weekends. “This irregular pattern during the weekends prevents your body from getting into a good circadian rhythm.” 

If you can’t fall asleep, keep trying. 

There is nothing worse than waking up at 2 a.m. and staring at the ceiling, hoping to eventually drift off. Next thing you know, half the night has passed, and you’re just getting more frustrated. 

Instead of waiting for sleep to come, Hendon recommends that restless sleepers “should just get up and do something else for a bit until they get sleepy again. This then allows their brain to better associate going to bed with actually going to sleep.” 

An average healthy person should be able to fall asleep within 20 minutes. “If you still feel restless after 30 minutes, do not force it! Staring at the clock will not help. Something in the environment or your mind is keeping you stimulated,” he says. “Read a book or take a warm bath to relax. If you feel anxious, remove your worries from your mind by writing them down.” 

Never wake a person who is sleepwalking. 

Among sleep myths, one persists: waking a sleepwalker will lead them to have a heart attack or enter a coma. This is nonsense. While there are rare cases when a sleepwalker might get themselves into trouble, generally they just need to be led back to bed where they can wake up on their own. 

Likewise, for parents out there, waking a child from a night terror is not going to harm your kid. Night terrors is a sleep disorder (not to be confused with nightmares), most common in children, that typically occurs during the first hours of stage 3-4 non-rapid eye movement (NREM) sleep. 

“It does not hurt a child to be woken during an episode of night terrors, although it can be a difficult task. “The trick with night terrors is to wake the child before they occur [about an hour to 90 minutes into the sleep cycle], which stops the cycle and can actually prevent the child from experiencing them.” 

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

Signs You Have a Food Intolerance

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

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

What is a Food Intolerance? 

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

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

Fatigue 

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

Bloating & Cramping 

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

Migraines 

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

Gas 

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

Joint Pain 

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

Hives 

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

Diarrhea & Constipation 

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

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

Arthritis 

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

Heartburn & Acid Reflux 

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

Runny Nose 

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

Acne & Rosacea 

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

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Best Foods to Ease a Stomach Ache

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

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

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

Ginger 

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

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

Gluten Free Oatmeal Bowl and Slippery Elm 

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

Banana and Almond Butter 

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

Milk 

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

Lemon and Cinnamon 

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

Apple Cider Vinegar 

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

Papaya 

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

White Rice or Boiled Potatoes 

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

Applesauce 

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

Yogurt 

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

C.R.A.P. 

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

Mint 

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

Aloe Juice 

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

Fennel 

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

Caraway Seeds 

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

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

Truths About Willpower

Willpower: How to get it, keep it, and why you need it to reach your health and fitness goals! 

Willpower is one of those tricky things that brings up different feelings in different people. For me? I am convinced I do not have it. A diet lasts about one week before I am powerless over a plate of fries. I’m envious of my husband who makes a goal, keeps that goal, and often reaches his goal—even with setbacks and other bumps along the road. Determined to get to the core of what willpower really is and how I can amp up mine, I went to the experts. The results are fascinating. 

At its essence, willpower is the ability to resist short-term temptations in order to meet long-term goals. It almost feels like a superpower that some are born with and others are not. Have you ever been out to dinner with a group of friends and wondered how that one girlfriend (you know who she is) could just sit there and not even have a single bite of bread out of the basket? Her strength is real but it’s also been trained and protected. The twist? Willpower is finite! 

“A study showed that when participants were asked to resist eating cookies after smelling them—and were asked to eat radishes instead—they later failed a mathematical task. “They could not solve [the math problem] because their willpower had been weakened by resisting the cookies.” 

So, we all have willpower—but sometimes the stresses of life overtake those extra steps need to access it. Read on for important ideas on how to rethink the concept of willpower while reconnecting with your inner strength. And for more answers to the things that trip you up on your better-health journey. 

Find Your Focus with Meditation 

We’ve all been there; we want to stick to our diet and lose weight but can’t stop thinking about a craving like chocolate cake. “Unfortunately, far too many of us walk around in a perpetual state of fight-or-flight. “We refer to it as being stressed. But what we don’t realize is that it’s this stress that is keeping us from reaching our goals.” Fletcher says the solution can be meditation, though. “When you meditate, you’re de-exciting your nervous system in a way that shifts your brain from a ‘fight-or-flight’ mindset to one of ‘stay-and-play.’ When your body and mind are relaxed, you’re able to access your higher-level thinking as opposed to letting your survival instincts run the show. Your prefrontal cortex is activated, and this is the part of the brain associated with self-regulation and goal-oriented decision making.” Translation: It’s far easier for you say, “Actually, I don’t need cake right now.” 

Fletcher says the best part of meditation is it helps you build your willpower over time. “It’s not about fighting the cravings; it’s about reducing the cravings in the first place by addressing the underlying factors. And then once you have this foundation, you’re better equipped to start building new habits and rewiring your brain so that making healthy choices is your default.” Learn more about How Meditation Works and how to make it work for your goals. 

Figure Out What’s Weighing You Down 

When fitness expert and coach Nadia Murdock sees her clients falling off the bandwagon, she asks them one very important thing: what is holding them back? “Pinpointing what has been holding you back from successfully achieving your goals is important. “Once you have zeroed in on the obstacles, finding the willpower to avoid over-indulgence or skipping the gym will be easier. Then you must acknowledge your accomplishments no matter how big or small. This will help to strengthen your willpower and encourage you to keep pushing along!” But you’re human, so if you do slip up, you can’t throw in the towel. “Learn from that mistake and make it work for you and not against you. This will give you the strength you need to be a better version of yourself.” 

Visualize What You Want 

“In order to find your willpower, visualize what you’re trying to accomplish. Karlin suggests writing down your goals—with deadlines—to eventually meet what you’re visualizing. And even if what you’re thinking about is a big dream, to chop it up into smaller goals. 

Go in Small Steps 

Often, when we set a goal—and need the willpower to take us there—we set the bar high. Instead of going to the gym once or twice a week, we feel it has to be every day. But that is a surefire way to trip yourself up and feel too overwhelmed. “There are a lot of things like that in which we think, ‘I won’t get my novel done unless I can put aside a whole weekend to write.’ Well, you could create a novel in a paragraph a day. “So I encourage people to think about the smallest step that they could take that is consistent with their goal, regardless of whether they believe it’s sufficient.” 

Set a Routine 

Creating a routine that emphasizes health and fitness will keep you on track for success—and keep your willpower at the forefront. Karlin says that doing things like prepping your meals every Sunday or adding a workout to your schedule gives you the consistency you need. You just have to find the routine that works for you. And if you lose your willpower? Karlin suggests “finding an activity or a challenge that will motivate you to get back on track. It might be an upcoming race, taking a new class, or getting a personal trainer to help kick-start your fitness journey again. 

Clench Your Fists 

Speaking of routine, here’s a trick that can help you stay focused. There’s a study that shows if you clench your left fist (not your right), it can prevent you from choking in high-pressure situations. Researchers believe that left fist clenching primes the right hemisphere of the brain, aiding in automatic skill performance. So, it’s definitely a way to trick yourself the next time you think that you might go for that slice of pizza instead of ordering a salad. If you feel the heat, clench your left fist to see if it helps you make the choice you know is better for you! 

Get Some Accountability 

It’s a myth that willpower is something you have to tackle alone. “The best way we stay on track with our health and fitness goals is by having an accountability partner. “If you have a pal, then you’re more likely to succeed. The TIU girls even admit they have had days when they don’t feel like hitting up their morning yoga class or going on a post-work run. “But because we know that we’re counting on each other, we show up for those days—and you never regret a workout! 

Get Your Zzzzzs 

While it seems like getting enough sleep is the magic cure for everything, it really can do wonders for fighting off temptation, no matter what it may be. “When you’re sleep deprived, you are so much less likely to turn down junk food, get yourself to the gym, or spend time socializing. We all know that everything bothering us bothers us more when we’re tired, and everything we do feels harder when we’re tired. “So, don’t let being tired zap your willpower. Make sure to get plenty of sleep so that you have the energy to make the best choices to achieve your health goals.”  

Reward Yourself 

Acknowledging that you made a good choice and used your willpower in even a small way is so important. “When you’re training a puppy and he does something right, you say ‘good job!’ and give him/her a treat. Why don’t we do this for ourselves when we do something right? “Affirming good behavior is important for all creatures and strengthens our resolve to keep it up and do it better. If you’ve been great with your diet and workouts, reward yourself with a cheat meal or buy yourself a beautiful new workout outfit. That little treat may be just the motivation you need to keep going and avoid burnout.” 

Take the Decision Making Out Of Your Hands 

The more tough decisions you’re forced to make daily, the faster your willpower juice will be drained. “In order to get and keep your willpower, it is important to put systems in place that take the decision-making out of your hands. For example, do not buy junk food to store in your house; if you are going to indulge in a treat, go out and buy it in a single serving. “Doing this eliminates the decision of ‘Should I have a few cookies?’ when you open your kitchen cabinet. 

Have a Mantra 

“Your willpower is naturally in you—it’s your life force. “The key is to access it and to stay in touch with it, especially if you are trying to achieve certain health and wellness goals. Remember, it’s fear of failure that dilutes willpower.” Repeating the following mantra as a way of always being able to tap into what’s within you: “I will access my natural power!” 

Redefine What Setting a Goal Can Mean 

“Normally, when we ‘don’t make our goal’ it means we have failed in some way. “But the new definition of a goal does not include failure. You allow for the possibility of not reaching the goal. Life happens, and our priorities can change. The idea is to just stay flexible and use the goal as a sign post. Like a north star. It gives direction, but that’s it. 

Treat Willpower Like a Muscle 

Think of willpower as the fire inside you, keeping you motivated when you want to quit. It’s a strength you need in order to resist urges and to increase focus. “Like all muscles in the body, willpower needs to be exercised, worked on, and rested. “If you feel like you’ve lost your willpower, chances are you’re overworked and need to take a break. Start back up and focus on building the fire back within you!” 

Know What You Value 

“I believe that willpower is strongest when you’re in line with your values. “And let’s get clear on this one; it’s a big part of who you are, what you believe, how you function and the souls you choose to share your life with. Defining your values is a key step in becoming clear on what you want your life to look like. Values are what matter most. Experts say that if you live your life according to your core values, you’ll feel much more fulfilled, on point, clear, and experience a great sense of well-being. 

Live in the Present 

“When setting your goals, picture yourself having achieved the goal already, whether it’s running a mile in record time or fitting in those white capri pants for the summer. “Notice how you feel when you have gotten there, what you see with your eyes, and what you hear with your ears. Listen to those compliments and receive them. Be present with the image of the future you. Seeing yourself as if you have already achieved your goal is incredibly powerful and helps replenish the well of willpower. Next, speak your goal out loud in the present tense: ‘I can fit in my white capri pants’ or ‘I can run that mile faster than ever.’ Take some deep breaths as you hold that image and those words in your awareness.” 

Safeguard Your New Habits 

Committing to daily activities toward the direction of your new goals may mean choosing to go out with more health-minded friends than for pizza night with the girls or going for a walk instead of binge watching everything on your DVR. “Numerous studies are showing that when we surround ourselves with people who have the lifestyle we strive for, it’s easier to get there. “Support your new health and fitness habits by creating an environment that makes it easy to stick to them. 

Just Say NO 

And with that last tip in mind, it’s very important to learn the art of saying “no.” “We often give up on our deepest heart desires in order to please others. Sticking to a specific routine of movement, diet, and exercise may require that you put yourself first and make sure that you honor your desires by saying no to others. “It’s not about being selfish; it’s about self-respect and self-preservation. If you don’t make your goals important and say yes to what you need, no one will.” 

Don’t Fear the Struggle 

Expecting that your willpower will always be unbreakable is like expecting that you will never fight with your husband or that your kids will never be naughty. Life isn’t perfect and neither is your health and fitness journey. “When you find yourself slipping into habits that don’t respect your current health and fitness goals, take a deep breathing break. “Think about how hard it is to be human—how many tasks, priorities, and duties we have daily. Think about some things that you are still doing well—like still feeding the family or completing work tasks. While your workouts may be lagging behind, you are still doing well in the other areas. In this moment, can you have some self-compassion, some understanding, and some clarity about perfection being an impossible goal?” 

Once you’re done with your self-compassion break, then go ahead and determine one thing you want to do tomorrow that will help you get back on track. Maybe it’s making breakfast or just taking a walk with a friend, but that first action will put you back on track because if you expect to lose your willpower at times, it will be so much easier to get it back. 

Find Your Self Confidence 

“Reminding yourself that you can do it and you can succeed can be much more powerful than willpower. “And it helps you work with your body rather than fighting against your body. Act as if you’re already in that size 6 dress or already confidently walking into a dinner party in a sleeveless top.” 

Set Reminders 

If you feel like you’re making unhealthy food choices or feeling disconnected from your goal, to take matters into your own hands by “putting an alarm on your phone for every few hours to show you a smiley face or a positive affirmation about yourself.” It’s an easy way to keep strengthening your relationship with yourself and therefore stay connected and committed to reaching your goal! 

Remember—It Actually Takes 66 Days to Make a Habit Stick 

It used to be thought that it took 21 days to develop a new habit. But in 2010, the University College London conducted a study to see if that was accurate. They discovered that 66 days is really the magic number for a new behavior to become automatic. Sure, it’s three times as long as we initially thought but there’s a way to break that two-month (and change) timeframe down to really get down to business.
Days 1-22: tell the world about the change you want to make and ask your friends/family to hold you accountable.
Days 23-44: Go deep and inward to figure out why you’re making this changes and really understand why it’s so important to you.
Day 45-66: You’re in the homestretch and you’ve made it 45 days! Hang on for another 21—and then celebrate! You’ve got 66 impressive days behind you and it will be like you never knew anything different. 

Mindfulness Is Key 

When you have willpower, it’s a key source of inner strength and the power to proceed through many of life’s tasks—especially when it comes to health and fitness goals. “Willpower can not only help with focus but can also help overcome obstacles. Therefore, practicing mindfulness can be a beneficial factor in not only strengthening willpower but keeping it. When we lose our clarity, we often lose connection and personal power. “Neuroscience research over the last ten years has brought to light the positive and lasting effects of mindfulness on the mind, body, and emotional response. The brain’s ability to rewire itself in relation to changes in behavior, environment, and thinking patterns—or brain plasticity—is heavily impacted by mindfulness practices.” So, when you find yourself losing the battle against willpower, take a moment to be in the moment. 

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

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

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

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

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

Smile—even if it’s forced. 

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

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

Sit up straight. 

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

Sniff some flowers. 

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

Or sniff a sweet-smelling essential oil. 

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

Watch a funny movie. 

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

Doodle. 

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

Take a quick bath. 

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

Chew some gum. 

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

Do something kind for someone else. 

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

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

Hit the gym. 

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

Listen to some soothing music. 

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

Play with your pet. 

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

Take a boxing class. 

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

Try yoga. 

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

Don’t forget to stretch! 

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

Spend some time away from your phone. 

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

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

Meditate. 

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

Get it on. 

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

Kiss your partner. 

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

Write down the things you’re grateful for. 

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

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

Squeeze a stress ball. 

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

Take a deep breath. 

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

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

Phone a friend. 

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

Get some sun. 

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

Spend some time in nature. 

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

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

Shout your favorite curse word. 

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

Eat your greens. 

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

Drink tea instead of coffee. 

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

Bust a move. 

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

Look at a happy photo. 

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

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

Mind-Blowing Health Benefits of Parenting Pets

ONE THIRD OF AMERICAN HOUSEHOLDS HAVE TINY, FURRY MEDICINE CABINETS. 

Owning a pet is no easy feat, but that hasn’t stopped Americans from adopting dogs and cats at staggering rates. In fact, according to the American Veterinary Medical Foundation, approximately 36.5 percent and 30.4 percent of households in the United States have canine and feline furry family members, respectively. Averaged out, a cool third of American families own pets. 

But a pet in the house is more than just a fun new family member: it’s a bona fide (albeit furry) mini medicine cabinet. From soothing muscle aches to slashing stress to even increasing your longevity, owning pet offers some serious, lasting benefits to your health. Here they are. 

They help your heart. 

Not only do adorable pets melt hearts with their sweet faces, but they apparently also keep your ticker in tip-top shape. That’s according to one study published in the journal Circulation, which found that owning a pet is correlated with both a reduced heart disease risk and increased survival among heart disease patients. 

They keep you happy. 

Any pet owner can attest to the fact that nothing is quite as comforting than cuddling up with a furry friend. In fact, one study conducted at Ohio State University found that for college students, simply owning a cat or dog was enough to help reduce their risk of becoming depressed or feeling lonely. 

And prevent you from putting on pounds. 

In the same Ohio State study, nearly 25 percent of participants reported that owning a dog or cat helped keep them active, primarily because their pets forced them to go outside for walks. And this is good news for owners’ waistlines, seeing as researchers from Duke University found that walking for just 30 minutes a day—whether it’s with or without your dog—can help prevent weight gain. 

They de-stresses you. 

Is a big test or a daunting work presentation severely upping your cortisol levels? Some downtime with your dog could help calm you down. In fact, according to one study out of SUNY Buffalo, just being around your pet is enough to reduce stress levels—even more than if you were to seek comfort from a loved one. 

They protect children against allergies. 

If you want to protect your child from developing allergies, then just get them a furry brother or sister. Research published in the journal Microbiome found that children who lived in homes with pets presents had higher levels of microbes associated with a reduced risk of allergic disease. The study authors believe that because pets expose children to bacteria and dirt at an early age, toddlers with a cat or dog are better able to develop immunity. 

They help with PTSD. 

When researchers at the Purdue University College of Veterinary Medicine analyzed veterans with post-traumatic stress disorder (PTSD), they found that “the group of veterans with service dogs had significantly lower levels of PTSD symptomology than those who did not have a service dog,” according to a press release. 

They lower cholesterol levels. 

According to the American Heart Association, owning a pet is one of the many ways you can lower your cholesterol levels (and it certainly beats cutting red meat out of your diet). 

They reduce stroke risk. 

Owning a pet of any kind is beneficial for heart health, but cat owners are especially protected in this particular area. Evidently, cat owners are 30 percent less likely to have a heart attack and 40 percent less likely to have a stroke. 

They improve self-esteem. 

Even though they can’t actually say anything, dogs and cats have the incredible capability to lift their owners up like no human can. In fact, one study published in the Journal of Personality and Social Psychology concluded that generally, pet owners benefit from greater self-esteem and mental wellbeing. 

Pet owners make fewer doctor’s visits. 

An apple a day might keep the doctor away—but if you’re not a fan of the fruit, you could always just get a dog or cat instead. According to one study published in Social Indicators Research, simply owning a pet can reduce a your number of doctor’s visits by about 15 percent annually. 

And they take fewer medications. 

If you want to save money on medications, just become the proud of owner of a canine or feline. According to another study published in the journal Social Indicators Research, pet owners were less likely than their pet-free counterparts to be on medications for things like heart problems and sleeping troubles. Getting a pet and living healthier: It’s a win-win. 

They stave off diabetes. 

Struggling to get off the couch and take your dog for a leisurely stroll? This information might motivate you: According to the Mayo Clinic, going for a walk every day helps to prevent and/or manage various health conditions, including type 2 diabetes. 

They comfort you when you’re sick. 

Cuddles from a loving dog or cat are the best medicine besides, well, medicine. And don’t just take it from us: When researchers at Case Western Reserve University examined female patients living with HIV/AIDS, they discovered that they were better able to cope with their chronic illnesses when they had a pet around (dogs especially). 

They help people overcome their addictions. 

After getting clean and sober, many former addicts end up relapsing due to stress and sadness. But according to the experts at Promises Treatment Center, this is less likely to happen with a pet around, as a furry friend serves as much-needed social support during a difficult time. 

They give you better balance. 

Another one of the many benefits of walking your dog (or cat—we don’t discriminate!) every day is that doing so can improve your balance and coordination. 

They make you more social. 

Pets are the ultimate conversation starters. If you’re too shy to approach a stranger on the street to make small talk, your dog is more than happy to break the ice for you with a few happy licks. And not only is this good for your social life, but it’s also good for your health: According to one study published in the Journal of Health and Social Behavior, being social can benefit everything from mental health to physical wellbeing. 

They lower your blood pressure. 

For people who are too busy to take care of a dog or cat, fish are the ultimate pets. They’re cute, they don’t need to be walked or even played with, and just watching them swim can make you healthier. Seriously: According to one study published in Environment & Behavior, people who took time to appreciate aquarium displays had lowered heart rates and blood pressure thanks to the serenity that watching the fish brought them. 

They keep you accountable. 

If you’re having trouble sticking to your exercise regimen, just ask your pet to lend a helping hand (or paw). According to one study published in the journal Obesity, overweight individuals were more likely to complete their weight loss programs if their dogs were somehow involved. 

They help smokers give up their vice. 

Many people view their animals lovingly as little furry children, and so the last thing they’d ever want to do is harm them intentionally. That’s why when researchers from the Center for Health Promotion and Disease Prevention informed current smokers with animals in the house about the harm that tobacco can do to their pet, more than 28 percent reported that they were going to try to quit smoking. And seeing as smoking is the leading cause of lung cancer in the United States, this is definitely a celebratory health outcome all around. 

They help heal infections and injuries. 

Your cat’s purrs possess magical powers. Not only are they adorable, but studies have found that their vibration frequency is high enough to actually help heal everything from muscle injuries to swelling. 

They prevent bone decay. 

Don’t underestimate the power of going for a walk with your pooch. According to American Bone Health, walking every day can help delay age-related bone density and bone strength declines that can lead to inconvenient and painful injuries like hip fractures. 

They help you sleep soundly. 

Though sleeping with your dog or cat in the bed isn’t particularly conducive to a good night’s rest (as anyone with a big dog or space-hogging cat can attest), letting your animal sleep in the same room as you may actually help you feel more well-rested. That’s according to researchers from the Mayo Clinic, who studied 40 adult women and found that they slept best when their dogs were in the room thanks to feeling safer and more secure. 

They prevent your skin from aging. 

Having a pet is the ultimate way to fight back against the aging process. Your animal is going to force you to get outside, and studies have shown that sufficient amounts of vitamin D (which you get from the sun) help reduce wrinkles and even keep the mind sharp. 

They keep diabetic people safe. 

For people with diabetes, having a dog could be the difference between life and death. In one study published in the Journal of Alternative and Complementary Medicine, researchers found that more than 65 percent of domestic dogs were able to detect at least one incidence of hypoglycemia, or severely low blood sugar, in their owners—and they weren’t even trained to do so! 

They’re a natural pain reliever. 

There’s a reason that service dogs are such frequent hospital guests. When researchers from Loyola University Chicago Marcella Niehoff School of Nursing observed patients recovering from surgery, they found that those who received animal-assisted therapy requested less pain medication. 

They help you live longer. 

Not only do dog owners get to enjoy ample licks and belly rubs, but they also get extra time to enjoy that love. That’s according to one study published in Scientific Reports, which analyzed more than 3.4 million people and found that dog owners who lived alone had a 33 percent reduced risk of death compared to their comrades without canines. 

They teach children how to be social. 

Teaching children how to socialize at a young age is important for their development. And one study out of University College Dublin found that just being social is enough to alleviate the symptoms of depression, so you can thank your cat or dog for bettering your child’s mental health! 

They give you stability. 

For folks who struggle with issues like depression or bipolar disorder, having a pet is a huge game changer. In fact, according to one meta-analysis published in the journal BMC Psychiatry, these furry friends are able to give their owners’ lives stability, continuity, and meaning when they need it most. 

They can detect serious illnesses even before humans. 

Dogs are like the natural oncologists of the animal kingdom. Since cancerous cells excrete different metabolic waste than healthy ones, canines are sometimes capable of detecting the difference in smells between these excretions, even in the early stages of the disease. 

They make you more attractive to the opposite sex. 

Good news for all the male cat owners out there: According to a survey conducted by the non-profit Cats Protection, more than 90 percent of single women perceived men who favor cats to be nicer, and 82 percent agreed that they found men who love animals to be more attractive. 

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

Doctors Recommended Tips to Get a Full Night’s Sleep Tonight

FROM SLEEP MASKS TO CUTTING CAFFEINE, HERE’S HOW TO GET A FULL NIGHT’S SLEEP, ACCORDING TO DOCTORS. 

Getting a full night’s sleep is hardly easy. No matter how many sheep we count or white noise machines we invest in, many of us find ourselves either still wide awake at 2 a.m. or waking up multiple times throughout the night. But have no fear—while getting a full, uninterrupted night’s sleep can be hard, it’s not impossible. We did our research and talked to the experts to gather the best tricks to add to your nighttime routine to get the rest you truly need. From what you drink (and when you drink it) to what you listen to before bed, here are 20 tips you can use to help you sleep more soundly. Get ready for a full eight hours tonight! 

Spend 15 minutes in the sun every morning. 

If you want to sleep like a champ, start getting your body ready for shut-eye first thing in the morning. According to sleep experts, spending 15 minutes soaking up the sunshine every morning is key to snoozing soundly at night. “It helps regulate the production of melatonin, the sleep hormone. “Your internal body clock—the circadian rhythm—runs on a 24-hour schedule and functions best when you’re exposed to a regular pattern of light and dark.” 

Skip that nightcap. 

While most people think a nightcap helps them wind down at night, that’s unfortunately not the case. According to the National Sleep Foundation, alcohol might make you feel tired, but it actually makes it nearly impossible to get a good night’s sleep because it interrupts your circadian rhythm, blocks REM sleep, and messes with your breathing, making you more prone to snoring. 

Cut the caffeine early. 

It might seem harmless to grab another iced coffee to get through your mid-afternoon slump, but that caffeinated beverage could be wreaking havoc on your sleep. According to the National Sleep Foundation, caffeine stays in your body for much longer than you might think. After six hours, only half of what you’ve consumed is gone. So if you have a second cup of joe at noon, by the time you’re ready to hit the hay, you might still feel pretty wired and get low-quality sleep as a result. 

And drink mushroom coffee instead! 

  

Why drink regular ol‘ coffee when you can drink adaptogenic mushroom coffee? According to Breus, antioxidant-packed medicinal mushroom coffee contains half the caffeine you’d get in a regular cup of brew. 

So even if you decide to have a cup in the afternoon, it won’t ruin your night of sleep like the regular stuff would. In fact, it might actually help. Mushrooms have been found to reduce the effects of stress, so you can rest easy without lying in bed, panicking about an unfinished to-do list. 

Listen to binaural beats. 

Have you heard of binaural beats? According to Breus, it’s a technique of “combining two slightly different sound frequencies to create the perception of a single new frequency tone.” And that leads to changes in your brain, slowing down activity and helping you relax for a better night’s sleep. 

Crack a window open. 

Sometimes the only thing you need to doze off until morning is cracking open a window. A 2017 study published in the journal Indoor Air analyzed 17 participants over five nights and found that those who had a breeze blowing in their bedroom had lower levels of carbon dioxide in the air, making them sleep better throughout the night. 

Go on a camping trip. 

There’s nothing like pitch darkness and total quiet to reset your body and get you back to quality sleep. In a 2017 study published in the journal Current Biology, researchers found that taking a weekend camping trip and sleeping with a natural light-dark cycle—AKA the rising and setting of the sun—shifted the participants’ sleep schedules, and that continued even after their trip was over! 

Invite your pup into your bedroom. 

If your dog has turned into your go-to teddy bear at night, that’s a good thing. According to a 2017 study published in Mayo Clinic Proceedings, those who slept with dogs in their bedrooms actually got better sleep than those who didn’t. And it’s not just because they’re so warm and cozy, either. Having their furry friends nearby made participants feel safe, making it easier to shut down and relax after a long day. The only problem? Having your dog in bed with you doesn’t have the same effect, so get Fido his own spot to sleep, then invite him in for some cuddles in the morning. 

Give yourself something to look forward to. 

If you’re not looking forward to tomorrow, how are you going to get a good night’s sleep tonight? In a 2017 study published in the journal Sleep Science and Practice, researchers analyzed 825 adults and found that those who lived their lives with meaning were 52 percent less likely to have restless leg syndrome and 63 percent less likely to have sleep apnea. Because they felt good about what the next day would bring, they had a reason to get up in the morning, making them conk out more effectively at night. 

Try to stay awake. 

Sometimes, you just need to trick your body with some reverse psychology. Instead of lying in bed trying to make yourself fall asleep and ultimately failing, the key to a full night’s sleep might actually be trying to stay awake. Yes, this sounds super backwards, but just hear us out. An oft-cited 2003 study published in the journal Behavioural and Cognitive Psychotherapy found that when insomniacs lied in bed with the intention of staying awake, they actually fell asleep quicker and had a more restful night of sleep. 

Take a mindfulness meditation class. 

It’s all about mindfulness and meditation these days. According to a 2015 study published in JAMA Internal Medicine, those who took a mindfulness meditation class actually had more improvement in their sleep quality than those who tried to learn better sleep techniques. 

Stop exercising at night. 

When exercising in the morning just isn’t an option, it’s understandable that you’d try to squeeze in a gym session right before bed. Sure, you might get in a solid run, but the Mayo Clinic says exercising later on in the day—particularly within a few hours of bedtime—can affect both your ability to fall asleep and the quality of sleep you get once you do. 

Pop some magnesium. 

You might have heard people raving about how well magnesium helps them sleep, and they’re not lying. A 2012 study published in the Journal of Research in Medical Sciences found that when taken before bedtime, the natural sleeping pill of sorts can help improve your quality of sleep, making you fall asleep faster and stay asleep until morning. 

Go nuts for nuts. 

Nuts don’t just make for a super healthy snack option, they also contain ingredients that will help you get a full night’s sleep. In a 2017 study published in the FASEB Journal, researchers found that eating nuts on a regular basis not only gives your body sleep-inducing nutrients like magnesium and selenium, but also makes the brainwave frequencies associated with sleep stronger—all things that can help you snooze like a baby! 

Ditch eReaders for printed books. 

As nice as it is to have an eReader on hand, that Kindle could be messing with your sleep schedule. In a 2014 study published in the journal PNAS, researchers found that the devices emitted blue light that leads to more restlessness and less REM sleep, making it harder to fall asleep and lowering your quality of sleep in general. So go for a good old-fashioned printed book instead! It’s the same reading material and less damage to your rest. 

Pick up a pair of blue light-blocking glasses. 

But eReaders aren’t the only electronic devices that can emit blue light; your phone and TV do too. The good news is, you can prepare your eyes for the damage they can do with some blue light-blocking glasses. In a 2017 study, researchers from the University of Houston College of Optometry found that those who sported blue light-blocking glasses a few hours before bedtime had a 58 percent increase in their melatonin levels, which helped their sleep overall. That means you can still use your digital devices at night without messing with your precious Z’s. 

Sleep with your feet out of the covers. 

If you already sleep with one foot hanging off the bed, you’re on the right track; that habit can seriously benefit the quality of sleep you get. 

Temperature is a huge factor in getting quality sleep. And keeping your feet out from underneath your warm covers can ensure that your body doesn’t get too hot, which can prevent you from getting that much-needed shut-eye. This is especially important since the surface of your feet—which are hairless and contain special heat-beating vascular structures—are designed to help cool down your body. 

Stop eating right before bedtime. 

Having a pre-bedtime snack is tempting, but there’s a scientific reason as to why you should avoid food at least two hours before you go to sleep. According to the Cleveland Clinic, the midnight munchies put your body into full-on digestion-mode, which can involve some major discomfort when you lay down. Preparing your body for rest means skipping that late-night snack. 

Say no to long naps. 

Naps definitely have their perks. They can improve your mood, performance, and memory, but there’s a catch: If your mid-day nap stretches for longer than 30 minutes, you’ll likely mess up your nightly sleep schedule. According to the Mayo Clinic, napping can make your insomnia and sleep quality worse. To be safe, stick to a quick 10-minute snooze if you’re feeling tired during the day. 

Rock a sleep mask. 

Those sleep masks may seem excessive and indulgent, but they have an important purpose. According to the Cleveland Clinic, if you don’t have blackout shades, they can provide a darkness that not only helps you get better sleep throughout the night, but also allows you to function at your best the next day. 

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