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Author WellnessKichen Categories Drinks & Beverages, Mental Wellness, Metabolism, Nutrition & Diet Posted on 0 Comments

Things a Juice Cleanse Does to Your Body

Thinking about doing a juice cleanse for an instant detox? Finding out what to expect is your first step. 

Ah, the start of a new year! Gym memberships suddenly spike, bathroom scales get dusted off, and friends start discussing which juice cleanse to try. We are 100 percent on board with this uptick in well-intentioned motivation—but we think it’s important you always know what you’re getting into. 

First thing’s first: Juice cleansing is a “detox” diet that can last from a few days to several weeks in which a person consumes only fruit and vegetable juices to obtain nutrition while otherwise abstaining from eating food. Many people swear by cleanses and report an improvement to their health, mood, and appearance. The scientific community, however, is less than enthusiastic about juice cleanses—many scientists, dietitians, and doctors regard detox diets as less effective than fasting with water, and, therefore, a waste of money. That said, if you’re going to do one anyway, we recommend consulting with your doctor—or at the very least going along with an “official” juice cleanse program. Simply drinking any ol‘ juice from anywhere around town is not a good idea. 

Now for the nitty gritty. We enlisted the help of several nutritionists to get a feel for the kinds of things that can happen to the human body when embarking on a juice cleanse. What they came back with is essential reading for you or anyone you know who is thinking about being the conspicuously abstaining-from-food friend for a few days. If you get through the list and decide maybe you’ve changed your mind, consider jump-starting your weight loss with our brand-new book Zero Belly Smoothies instead—or gulp down some detox water on the way home from your shiny new workout digs. 

Your Metabolism Will Slow Down 

Once you stop eating enough food to meet your basic energy requirements, your metabolism will slow. For most people, that threshold of calorie intake is around 1,200 calories per day. “Your body goes into conservation mode because it doesn’t know when its next meal is going to be,” says nutritionist. She reminds us that, even though cutting calories will lead to weight loss, going too low for too long can have the opposite effect. 

You Might Discover Certain Food Intolerances 

Since most juice cleanses eliminate dairy, wheat, gluten, and fermented foods from your diet, you can gain a new perspective on whether any of these foods don’t agree with your body. “[Eventually] reintroducing them can help define which foods are causing problems for your body. 

You’ll Be Sensitive to Cold Temperature 

Winter isn’t a great time to start a juice cleanse because many people use hot foods and beverages to help maintain body temperatures during the colder months. Picture it: When it’s 20 degrees outside, a hot tea for weight loss may be a better choice than a cold pressed juice. 

You May Feel Sluggish 

When consuming only fruits and vegetables via a juice cleanse, there is a decrease in the number of calories being consumed regularly. “The body requires enough calories to be used as energy for normal body functions. “Without enough calories and energy, you could feel weak, have headaches, or have low energy.” 

You May Experience Caffeine Withdrawal 

If you’re fully committed to your juice cleanse, that means you’ll have had to cut out all caffeine. “Even if you normally drink only one cup a day, eliminating caffeine cold turkey may contribute to headaches, irritability, and difficulty with concentrating,” says nutritionist. 

You’ll Drop Water Weight 

Plenty of water is locked up in your muscles along with glycogen, the storage form of energy-producing glucose. When you eat a low-calorie diet, your body will have to use up those glycogen stores for energy instead of being able to get energy from food. When you use up glycogen, you lose the water weight with it. The excitement is temporary, though; you’ll gain that water weight right back when you return to your normal diet. For non-cleansing ways to get rid of belly bloat. 

You May Feel Lightheaded 

Whether it’s made from fruit or vegetables, the juice you’re drinking on a cleanse contains a high amount of sugar. “That will cause your body to produce insulin faster, making your blood sugar drop,” says nutritionist. “This results in dizziness and feeling lightheaded.” 

Your Skin Can Dry Out and Age More Quickly 

When eating a low-calorie diet, water stored in your muscles with glycogen gets used up—which causes your skin to feel dry. “Balance is the key,” says Antonia Burrell, associate lecturer in the chemistry of aromatherapy at the London College of Fashion. Burrell says that a prolonged juice cleanse can lead to a drier skin and potentially prematurely-aged skin because of the lack of essential fatty acids being consumed. Yikes! 

Your Appetite May Calm Down 

Although juicing doesn’t actually shrink the stomach, it does temporarily eliminate the possibility to eat for comfort. The upshot of that is that you will feel satiated with less food than usual, immediately after you’re done with the cleanse. This situation can provide a big psychological boost that some people need to experience so that they can change their eating behaviors and stop sabotaging their weight loss. 

Your Hair and Nails Won’t Grow 

When you’re on a juice cleanse, you’re not eating a diet that contains all of the nutrients found in a balanced diet. That will some significant consequences but one change you’ll notice first is that your hair and nails aren’t growing as quickly. “Protein, fats, and carbohydrates. We need all of these for healthy skin, hair, and nails,” says Schapiro. 

You’ll Experience Short-term Weight Loss 

Yes, you may lose some weight right off the bat, but that weight loss is likely to be temporary. “This type of diet isn’t effective for long-term weight management, due to it being too restrictive and low in calories,” says White. To be clear, though, simply drinking juice and not having it be a fast will do the opposite of rapid weight loss: “If juicing is being done in addition to an unchanged routine of diet and a sedentary lifestyle, then it will increase calories and result in weight gain.” 

You’ll Have Random Bursts of Energy 

The bursts are usually fleeting and temporary. You may feel increased energy due to the quick-absorbing carbohydrates and hydration; however, in the long term, cleanses with low to no fiber and protein could hurt your body. 

You Might Get a Little Depressed 

While fruits and vegetables contain many different nutrients that are beneficial to your body, the juices you drink will not contain much in the form of protein, healthy fat, or fiber. “Your brain won’t be getting enough fatty acids,” says Kaufman. “This can result in you feeling depressed and sad since [you’re missing] omega-3s, which are known to increase serotonin levels. And because you won’t be getting enough protein, your muscle mass will decrease and you will not have much energy.” 

You Could Damage Your Teeth 

“Diets like juice cleanses can cause insulin levels to peak and then plummet,” says dentist Dr. Sameer Patel. “Over time, this alters the structure of collagen in the body and therefore affects your gums and the collagen fibers that hold your teeth in place. Not only that, the juice from fruit and vegetables, especially fruit, tend to have a high acid content, which severely damages the enamel of your teeth in a similar way to fizzy drinks [and soda]. Ultimately this can lead to teeth sensitivity as the protective layer of enamel is worn down and eroded by the juice.” 

Vitamins Don’t Get Delivered Like They Should 

You know how a tangerine can help your body absorb the iron in spinach? That kind of food-combo teamwork is a real thing and can be really affected by a juice cleanse. “Good fats are very important for the correct functioning of our body’s internal processes. Removing these from the diet can mean the body can’t perform at its optimum level,” says nutrition expert Emma Brown.”For example, fat-soluble vitamins A, D, K and E require fats in the diet in order to be absorbed. If your diet does not include some fat, the uptake of these vitamins from food will be limited.” 

Your Gastrointestinal Tract Starts to Shut Down 

According to Shapiro, juicing strips down whole fruits and vegetables of any tough cell walls or other plant matter that your body relies on its digestive enzymes to break down and absorb. “When you stop using these digestive enzymes, your body thinks you don’t need to produce them anymore,” she says. “This can lead to discomfort when reintroducing foods after even one day of juicing.” This can lead to a lot of confusion or misguided conclusions, as you try to figure out which foods ail you. 

Your Breath May Stink 

This one is so interesting (but makes sense!) that it’s almost comical. “Your breath may smell bad because saliva production decreases because our bodies conserve saliva in hopes of eating food. “Saliva is only emitted when we consume food. When saliva production is low, bacteria builds up. Eating food can solve the problem because our salivary glands are stimulated when we chew.” 

You Lose a Little Muscle Mass 

Juicing fruits and vegetables can actually strip out vitamins and minerals like Vitamin D, E, B, essential fatty acids, and fiber, particularly if you’re filtering the pulp out of the juice. “If food consumption is restricted to purely juicing, the body could be void of protein, which could make maintaining muscle mass difficult,” says White. 

You’ll Get a Nutrient Boost 

On the flip side, you may also get a dose of nutrients that you weren’t getting—especially if you were reaching for a lot of carbs during your regular day-to-day. Juices are an easy way to drink vitamins and nutrients since they are readily available in liquid form; however, they should be used as a supplement and not as a substitute for a balanced diet. 

Your Weight Loss Will Be Confusing 

You will lose weight while on the cleanse, but it will be from your muscles and from water weight. “Losing weight like this can cause dizziness, nausea, constipation, and fatigue,” says Kaufman. “It’s very likely that you will gain all the weight back once you’re off the cleanse because you have less muscle mass to burn off the calories.” This kind of change to your body is a perfect example of sneaky reasons you gain weight. 

You’ll Probably Have Some Diarrhea 

Get ready for those sudden urges. “Liquids pass through the digestive tract much more quickly than solid foods,” explains Shapiro. “You may find yourself running to the bathroom much more often when you’re on a juice cleanse, even though you’re consuming so much less than usual.” 

You Can Heal Your Cells 

This is less about the juice cleanse and more about what can happen when you go vegan. “Switching to an organic, plant-based diet allows cells to work optimally to re-establish efficient internal messaging and manufacturing processes. “This allows the mitochondria to create energy without having to fight off a plethora of free radicals and inflammation, and reduces some of the impediments to proper DNA functioning.” 

You’ll Get Hangry and Crank 

Many juice cleanses limit you to around 1,000 calories a day (or less). Dietitian says that this low calorie-intake can make you feel supremely irritable. And cutting calories and not being able to chew food like we are made to do really is enough to make anyone moody. “Your blood sugar will spike from drinking the juice, and then it will crash and lead to mood swings. Why not try one of these instant-happiness, mood-boosting foods instead? 

You Could Damage Your Liver 

The effects of too much sugar or fructose can be likened to the effects of alcohol: It severely taxes and overloads the organ, leading to potential liver damage. Juicers should be conscious of this because many pre-packaged juices found at the store contain high amounts of sugar. “Homemade juice recipes also call for multiple servings of fruit to help make the drink taste more appealing, but this increases the sugar content. 

Your Brain is Deprived 

Schapiro warns that juice cleansers may experience confusion because limiting important nutrients like protein can lead to decreased brain function and disruptions in neurotransmitters, which rely on protein to do their job. 

Your Kidneys and Liver Can’t Do Their Thing 

Have you ever heard someone say you don’t need to do a detox because your body detoxes itself? Well, it’s true; allow us to explain: The function of the liver and kidneys is to detoxify the body. The liver regulates the blood’s chemical levels while the kidneys help remove waste from the body to be excreted in the urine. “These processes occur in the body naturally,” says White. “Consuming a drink meant to encourage a ‘detox’ has no effect, especially when the drink is void of essential vitamins and minerals.” 

You May Lose Your Focus 

Focusing on tasks could become more of a challenge during a cleanse. “Because you’ve decreased the normal amount of calories you usually eat, you will begin to feel tired, sluggish, and you will start to lose muscle mass because your body is taking the protein out of your muscles to give you energy,” says Kaufman. Our point: It’s not just your body that can tire during a cleanse, but your mind can, too. 

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

You may have underactive Thyroid if,

Constantly sleepy? Can’t lose weight? Does your brain feel like it’s in a fog? You may be one of the millions of Americans suffering a chronic, undiagnosed health condition. 

It’s called hypothyroidism, and it’s a condition in which your metabolism-running thyroid gland isn’t running at its best. It’s sluggish, actually, which is exactly how you might feel! 

Some thyroid 101 background: Your thyroid gland is the butterfly-shaped gland at the base of your neck that secretes two all-important hormones that control major bodily functions (including how you use energy, regulate body temperature, and digest food) and organs (including the heart, brain, liver, kidneys and skin). But with hypothyroidism, your body can have normal to low thyroxine hormone levels and elevated thyroid stimulating hormone (TSH) levels. These high TSH levels are a result of an overworked pituitary gland that is trying to elevate the hormone levels in an inadequately responsive thyroid. 

Hypothyroidism is more common than you would believe, and millions of people are currently hypothyroid and don’t know it. (And while metabolism goes hand in hand with this condition, there are also habits people do that slow metabolism.) Because early symptoms of the disease are diverse and mimic the symptoms of everyday life, millions of cases of thyroid disease remain undiagnosed or are mistaken for other disorders. Estimates vary, but approximately 10 million Americans have this common medical condition. In fact, as many as 10 percent of women may have some degree of thyroid hormone deficiency, and 12 percent of Americans will develop a thyroid disorder in their lifetimes. 

 Many things can put you at risk for a sluggish thyroid, from genetic predispositions to an autoimmune disorder called Hashimoto’s thyroiditis (a condition that occurs in 80 percent of those with hypothyroidism in which the immune system attacks the thyroid). Fortunately, thyroid screening is a simple blood test, and thyroid trouble can often be fixed with the right prescription. See if you can relate to any of the below items. 

You’re Always Tired 

Having trouble staying awake even after a full night’s sleep? Tiredness, constant fatigue, sleepiness, and lack of energy are issues associated with many conditions, but they’re strongly linked with hypothyroidism. When it comes down to it, too little thyroid hormone flowing through your blood means your cells aren’t getting that “get going” signal, leading you to feel sluggish. Your hypothyroidism may have tricked you into thinking you don’t have enough energy for exercise, but actually, by increasing your physical activity, you can help counter fatigue and improve energy levels. 

You’re Eating Healthy But Still Gaining Weight 

Going up a couple of pant sizes could be caused by any of the habits that make you sick and fat, but it’s also one of the top symptoms of hypothyroidism. “Patients with hypothyroidism will have a generalized slowing of their metabolism and reduction in their basal metabolic rate (or BMR),” explains Doctor. 

“This can lead to changes in the way their body expends energy. With a lower metabolic rate, people may gain excess weight eating a similar diet. Some of this may be excess fat, but there may also be fluid retention.” So, even if you’re diligently dieting and working out, weight gained due to a thyroid issue will be difficult to lose because the extra pounds are mostly from the excess accumulation of salt and water rather than fat. 

You Keep Forgetting Things 

You know you had something to do today, but you just can’t remember what it is. Sure, there’s sleep deprivation, stress, and aging to blame, but your overall cognitive functioning takes a hit when your thyroid is out of whack. Too little thyroid hormone may cause forgetfulness and poor memory. Because the hormone deficiency slows everything down, neurological functions will also take a toll after some time.  

You Have High Cholesterol Levels 

Even though your doctor doesn’t typically look for thyroid problems during your check-ups, he or she will often measure your cholesterol levels. High blood cholesterol levels can put you at risk of getting heart disease, but they also might be indicative of a thyroid problem. 

According to Doctors, “Hypothyroidism causes reduced clearance of cholesterol particles, so LDL and triglycerides may be elevated in a hypothyroid patient.” Looking to lower LDL levels? Try eating overnight oats. The fiber called beta-glucan in this cereal grain has been shown to reduce LDL cholesterol levels by 5 to 10 percent. 

You’ve Lost Interest In Sex 

Having little or no desire to get it on is a side effect of a thyroid disorder. Because of the connection between thyroid function and adrenal glands—the organs that control your “fight or flight” response as well as sexual hormones like testosterone—via the shared hypothalamus and pituitary gland regulators, low levels of thyroid hormone also result in low levels of sex hormones. 

“Libido is a reflection of testosterone status,” explains Doctor, “too little thyroid hormone can stimulate a pituitary hormone called prolactin, which then suppresses testosterone levels.” While too little thyroid hormone could be a contributor to a low libido, the cumulative impact of other hypothyroidism symptoms, such as weight gain, depression, low energy, and body aches, certainly may also play a part.  

You Feel Down 

While it might not be a primary symptom, feeling particularly down in the dumps can be a debilitating side effect of hypothyroidism. Dr. Srinath explains that “Depression can be related to other symptoms of hypothyroidism such as fatigue, muscle weakness, lethargy, difficulty with focus and concentration.” With an underactive thyroid turning many body functions down to low, it’s not surprising that your mood might sink too. 

Your Skin Feels Dry 

You’ve bought the face creams, the masks, and the moisturizing lotions, but nothing seems to work. It turns out, dry and itchy skin can be a symptom of hypothyroidism. The change in skin texture and appearance is due to reduced circulation as a result of low thyroid function. A reduction in circulation can cause skin cells to receive one-fourth to one-fifth the normal blood supply, leaving them wrinkled and cracked. Also, a slowed metabolism (caused by too little thyroid hormone production), can reduce sweating. Without the moisture from sweating, skin can quickly become dry and flaky. If just your skin is dry, you could have eczema, but if it is compounded with brittle nails, poor wound healing, and hair loss, you should be checked by your doctor. 

You’re Struggling to Push It Out 

We know constipation is an embarrassing topic that no one likes to discuss, but if you can’t boot your bowel issues, it might be time to call up your doctor. Without enough of the metabolism-controlling thyroid hormone, many of your body’s functions slow down. One of these functions is the action of the digestive tract, which will start to slow down. Hypothyroidism can weaken the contraction of the muscles that line your digestive tract, causing stool to move too slowly through the intestine. If your sluggish digestive tract isn’t due to hypothyroidism, consider eating a banana. The super fruit is rich in fiber to help increase stool weight, potassium to help you avoid bloating and cramping, and prebiotics to help feed good gut bacteria and improve digestion. 

Your Muscles Feel Sore… All The Time 

We know exercise is a crucial component in reaching your body goals, but it shouldn’t be leaving you constantly seeking out a warm bath. If your muscles don’t seem to be recovering even on your days off, this might be explained by a thyroid problem. Your thyroid gland secretes hormones that control your metabolism—the body’s way of converting the food you eat into fuel. 

Fewer metabolism-controlling hormones mean a slower metabolism and a disruption in how your body burns energy, which can affect how your muscles feel. To counteract these symptoms, choose low-impact exercises like elliptical-stepping or swimming and increase the consumption of fish in your diet. Fish like salmon are a good source of omega-3 fatty acids, which are known to decrease the inflammation that might be contributing to your muscle and joint pain. 

You’re Constantly Wearing 5 Layers 

If you’re still wearing your winter coat when it’s 40 degrees and sunny, you might be suffering from hypothyroidism. It might be easy to adjust the temperature in your house or car, but patients who have hypothyroidism struggle to regulate temperature in their body. Because the thyroid gland controls your body temperature, when hypothyroidism patients’ bodies make too little thyroid hormone, body temperature tends to decrease because less energy is being burned by downstream cell targets. Less energy compounded with slow metabolism equals less heat. 

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

Exercise Mistakes That Are Making You Gain Weight

Stop these habits once and for all, and you’ll feel the difference. 

Find yourself sweating buckets in spin class and yet the weight on the scale still hasn’t budged? Well, you could be making some common exercise mistakes that are straight-up sabotaging your weight loss efforts. 

The first correction to make: Change your mindset about exercise, says nutritionist Ilana Muhlstein, M.S., R.D.N., author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate—and You Can Too!, which is now available in audiobook. No matter how long you ride that stationary bike, exercise alone simply will not work. 

“People think they can eat more if they exercise, and that’s one negative mindset you have to get rid of,” she says. “When you put you put exercise in proper context—as a supplement to good nutrition, not a substitute for good nutrition—then you’ll have much more success.” 

You believe exercise is mandatory. 

Our abs-loving, Cross-Fit-grinding, booty-flaunting Instagram culture has framed exercise as one of the mandatory assignments in the weight-loss curriculum. But you don’t have to exercise to lose weight. Good nutrition is your required course; exercise is an elective. Think of it as extra credit, a way to give yourself a jolt but not as a substitute for your baseline assignments. 

“Use exercise for what it is—an amazing opportunity to sweat out stress, clear your mind, improve your shape, feel more confident, boost your health, and ultimately, serve as an igniter of motivation that will help keep your nutrition on track,” says Muhlstein. “I have always found exercise has helped me drink more water and feel more capable and energetic. However, I never saw it tick the needle on the scale unless I was making the right choices with my fork. I have seen dozens of people lose tons of weight without exercise, but there’s something about the sense of physical accomplishment and empowerment following a workout that propels a greater sense of self-care throughout the day. When I came to this realization, it actually made me enjoy exercise more.” 

You use exercise to “burn off ” dessert. 

Most people don’t realize how much physical effort it takes to burn off a very few calories, so thinking, “I can have this ice cream cone because I’ll just exercise longer tomorrow,” is misguided. Consider this for perspective: Burning off the 300+ calories from a glazed chocolate donut would require nearly an hour of walking, 30 minutes of biking, or about 17 minutes of swimming. 

Moral of the story: Don’t try to use exercise to cancel out the treats you eat. 

Instead, Muhlstein recommends this experiment to help you recognize the power of exercise as an adjunct to weight loss, rather than a “fix” for overeating. Take three consecutive days off from your workout plan and replace it with making your meals mostly vegetables, drinking plenty of water, getting more sleep, and doing some light walking or stretching. You may not notice a change in your weight at first, but you’ll certainly feel better, energetic, healthier, and more empowered, she says. 

You believe exercise is an instant fat melter. 

Popular magazines and books claim that you can melt fat like an ice cube on hot pavement, but don’t believe it. Exercise is not a time machine. You can’t step into a spin class for a week or two and expect to see dramatic results. 

“This can be deflating for lots of people—especially my husband, who expects to look like Thor after 30 minutes of weightlifting,” laughs Dietician. “Keep your expectations in check; that’s when you can really benefit from all the good things that happen when you exercise.” 

You think you just have to tough it out. 

This comes from the muscle-headed notion “no pain, no gain.” 

“I had to lose 100 pounds,” says Muhlstein. “You know how good it feels to be flapping around, bouncing, chafing, and hurting when you’re trying to move with any kind of rigor when you’re that overweight? It feels like a cheese grater on your thighs, it feels like you’re carrying a fridge on your back. It hurts. And no amount of ‘toughness’ can change the fact that your thigh skin feels like rugburn.” 

Trying to tough it out can be hard emotionally, making you feel like you aren’t good enough or strong enough if you want to quit to avoid the discomfort. Your best chance for success is taking slower, easier steps that move you forward without leaving you in pain. 

“Start with something as basic as walking around the block or doing push-ups against the bathroom wall,” says Muhlstein. “Exercise is meant to be uplifting, not painful.” If exercise becomes something you dread, you will quickly stop exercising. Realize that just by moving more every day, you are doing wonders for your health, says Muhlstein. 

You eat the wrong foods after exercising. 

Some studies suggest that exercise is an appetite suppressant. Others show that some people become ravenous after a workout, craving greasy, fatty meals, and high-carb foods. See how exercise affects you and if it makes you hungry, as it likely will, the key is to have a plan for what to eat. 

“Simply commit to a goal of not treating your body like a trash can. Think ‘water first, veggies most,’ she says repeating part of the mantra in her 2B Mindset program. Plan to have some grab-and-go veggies ready like baby carrots, broccoli florets, cucumbers, and even some natural peanut butter or cottage cheese and celery sticks for after your workout. You can even cook an egg or a high-protein burger to resupply your body with protein, which is essential for muscle repair and growth. 

You’re lifting weights just because you think you should. 

There’s an exercise for everyone out there. So, if you feel intimidated by weight lifting, don’t do it just because a model in a magazine is doing it. If dumbbell curls don’t excite you, then try something that will be more fun for you. Yes, we’re talking about dance! 

“When the music is going and you’re focused on the beat, it won’t feel like a workout at all,” says Muhlstein. “If dancing doesn’t fire you up enough, box! Boxing channels your stress in such a fun and empowering way. If boxing doesn’t ignite your interest, embrace the natural and super-beneficial movements of yoga and barre. And if all else fails, just get up and take a long walk. Our bodies were built to move!” 

You think you can never miss a workout. 

How can consistent exercise keep you from losing weight? Think stress fracture. Think plain old run-of-the-mill stress. Over-exercising or stressing out about missing a workout can flood your body with the stress hormone cortisol, which can trigger overeating. High levels of cortisol raise insulin levels, which then lower blood sugar, making you crave high-carbohydrate and fatty comfort foods. 

“You have unrealistic expectations if you think need to work out to have a productive weight loss day,” says Muhlstein. “Don’t scold yourself if you have to miss a workout because of injury, because your schedule is jam-packed, or because you’re dealing with some major family stress. We need recovery days.” When a client feels bad about not exercising during times of stress, she tells them, “OK, I get it, let’s focus on the food and what we can control. Give yourself a break and realize that even if you can exercise, maybe you shouldn’t—at least for now.” 

You’re only exercising for your physical health. 

That’s the old mindset, says Muhlstein. The new mindset: I work out for my mental health. 

Yes, there are many physical benefits of exercise—lowering blood pressure and blood sugar, strengthening bones and preventing arthritis, to name a few. But the mental health benefits of relieving anxiety, stress, insecurity, and lethargy are also important. After a workout, you are confident, secure, focused, centered, energetic, grateful, motivated and so much more. 

“When you exercise you are kinder and more positive to those around you. It’s seriously the greatest gift we can give to ourselves and those we love.

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

What Happens To Your Body When You’re Hangry

Here’s why you’re likely to get angry when your blood sugar’s low. 

One minute you’re out for a walk, happily engaged in conversation—and the next, you’ve turned into a crazy monster with a grumbling stomach who snaps when your friend accidentally brushes against you. Or you’re at the deli, finally next in line, and that old woman’s indecisiveness makes you want to scream in a fit of rage “JUST PICK SOMETHING!” 

Sound familiar? If it does, you’re not alone. You’ve likely experienced hanger—anger fueled by hunger—a phenomenon where people become grumpy and short-tempered (Read: turn into ravenous, crazy people) when they’re overdue for a snack and their blood sugar is running low. It feels like your stomach is about to eat itself, your brain feels like it’s in a fog, and your body feels drained. Not only is hanger extremely uncomfortable (for you and whomever the poor soul is who happens to be near you at the time), but it can also lead to heightened food cravings, putting you at risk of reaching for an unhealthy snack and making less-than-optimal food choices. 

Your Body Freaks Out About Where Its Reward Is 

When we eat food, the region of our brain that processes pleasure and reward lights up as the fats and sugars of the meal release chemicals known as opioids that bind with receptors in the brain. You read that right. These are the same type of signaling chemicals as drugs. In turn, this triggers the release of dopamine, one of the feel-good hormones that regulate things like emotion, behavior, alertness, and impulsivity. It’s the same hormone that is released when we fall in love, gamble, have sex, and partake in drugs and alcohol (and what ultimately plays a part in addiction). So, because consuming food is related to making you happy, your brain wants you to continuously repeat that pleasurable feeling. And you’re keeping it from doing that.  

Your Stomach Yells at Your Brain to Eat 

What happens when you don’t get food? It all starts with ghrelin. When the stomach is empty, it releases ghrelin, the hunger hormone. Ghrelin is produced in the gut in response to your standard meal schedule—as well as at the mere sight or smell of food—and is designed to signal your brain that your body needs more energy or food. When ghrelin hits the brain, it hits areas that control your body’s automatic processes, metabolism, and the reward center we just mentioned. When ghrelin causes all that stimulation, your brain has to listen. And it usually does so by making you eat food. So when you’re depriving that sensation, you’re really ticking off your brain. 

Your Dopamine Levels Decrease 

Ghrelin’s role in controlling the reward center of your brain is pretty powerful, and, as it turns out, might be one of the contributing factors to your hungriness. According to a study in the journal Neuropharmacology, when researchers stimulated mice with systemic ghrelin (which should tell their brains to eat) but did not actually provide any food for them to nosh on, the dopamine levels in their brain didn’t just stay the same, they actually decreased. 

And That Low Dopamine Means Out-of-Control Emotions 

Because dopamine is a neurotransmitter that aids in improving mental function and concentration, just that slight change in dopamine levels that you might experience by depriving yourself of food can affect your ability to concentrate and focus on daily work. Furthermore, this neurotransmitter is also in charge of keeping emotions in check, so low dopamine can mean you have less control over your anger. 

Other people who have decreased levels of dopamine? People who are going through alcohol or drug withdrawals. And they commonly experience irritability, mental confusion, anxiety, agitation, and slowness in thought. So when you try to ignore your body’s messages that you need to eat, your hanger may be coming from a place of addition and withdrawal. 

The Same Gene Controls Hunger and Anger 

Another reason you get hangry is also tied to the hunger hormone. After ghrelin is produced in the gut and travels to the brain, the brain then commands the release of a second hormone called neuropeptide Y, which stimulates appetite. This natural brain chemical has several functions, including increasing food intake as well as regulating anger and aggression, and it seems like the two are linked. According to a study in the journal Biological Psychiatry, people with high levels of neuropeptide Y in their cerebrospinal fluid had more measures of aggression and impulsivity as well as impulsive aggression. So it certainly makes sense that high levels of nY caused by hunger can lead people to become a bit hangry. 

You’re Low in Brainfood 

While many hormonal changes contribute to hanger, basic body functions do as well. After we eat, our bodies digest food into its basic parts: protein to amino acids, fats to fatty acids, and carbs to glucose. Glucose is our body’s primary unit of energy (followed by fatty acids or lipids). As our body digests glucose, it enters into the bloodstream to help feed our organs and tissues. After around 6 hours, your blood glucose levels become too low to provide adequate energy. While other organs can use different nutrients to continue to function, your brain critically depends on glucose. In fact, 25 percent of the energy you get from food is used for your brain alone. So when the sugar in your bloodstream goes down, so does your brainpower.  

Even Your Brain Gets All Hangry 

Low blood sugar can have a particularly large effect on high-level tasks and emotions that require the most amount of energy, like self-control and anger. When your brain lacks adequate fuel, the part of the brain responsible for curtailing angry impulses doesn’t have enough resources to exert self-control. For example: In a study published in Proceedings of the National Academy of Sciences, researchers found that married couples get increasingly angry and mean towards one another—via pin pricking a spousal voodoo doll and blasting opponents with loud noises—when their blood sugar was low. 

It’s not just married couples either. Researchers at Florida State University who reviewed studies on the subject were able to link glucose with being the primary source of self-control. They found depressed glucose levels were associated with increased irritability around others, over-the-top anger, and general anxiety, while restoring glucose levels through either giving participants a sugary snack or upping their levels of insulin—the hormone which helps your body store glucose—were able to sufficiently improve self-control. 

Your Levels of Stress Hormones Increase 

If your blood-glucose levels fall far enough, your brain will perceive it as a life-threatening situation. In turn, your brain instructs several organs in your body to synthesize and release hormones that increase the amount of glucose in your bloodstream. This effect, called the glucose counter-regulatory response, causes your body to increase production of hormones that can directly signal the conversion of stored glycogen into glucose, like the hormone glucagon, but also the stress hormones adrenaline (aka epinephrine aka the fight-or-flight hormone) and cortisol—known as “the belly fat hormone” for its ability to trigger hunger and pull lipids from the bloodstream and store them in our fat cells. 

These stress hormones are released in all sorts of stressful situations, not just during the stress of low blood glucose levels. And just as you might instinctively shout out in anger at someone when your stress hormones are heightened during a dangerous situation, the flood of adrenaline you get when you become hangry can promote a similar response. 

You Lack Hormone Building Blocks 

Even though your brain is attempting to use all of these hormones to alleviate your hunger, your body might not even have the proper building blocks to make these hormones. Dietary nutrients such as tyrosine, tryptophan, and choline provide the building blocks for certain mood-regulating neurotransmitters. The catch? Your body can only get these nutrients from food. You’re probably familiar with choline, a nutrient found in egg yolks which is required to synthesize acetylcholine, the neurotransmitter that plays important roles in arousal, attention, motivation, and muscle-activation. High tyrosine levels allow neurons to manufacture dopamine, which we’ve already covered, and tryptophan is the precursor for serotonin, a calming neurotransmitter whose low levels are associated with aggressive behavior. 

We’re Not Eating Properly In General 

Our bodies, like cars, need the proper fuel to survive and run efficiently. In this analogy, you probably guessed correctly that fuel is food, and in particular, the unit of energy is glucose. When we put the wrong types of fuels into our bodies, like highly processed foods such as refined sugars and carbs, we’re not giving our body the proper nutrients it needs to function properly. If you rely on pro-inflammatory foods like fast food and processed junk, your body is most likely depleted in antioxidants and phytonutrients from fruits and veggies that help our bodies rid themselves of toxic metabolites. 

The moment our digestion stops, our body goes through a period of “cleaning” where our tissues release toxic substances into circulation for removal. Without free-radical-fighting antioxidants to clear them out, your cells have to store these toxic products that build up in the body. A study in Nutrition Journal found that people who were on a low nutrient diet were more likely to feel hungry after a meal and were also more irritable when hungry, as opposed to those on a high-nutrient diet. The researchers speculated that our bodies can become addicted to these toxic metabolites, so when some people feel weak, headachy, tired, or mentally dull after a meal they might confuse it with hunger, but what they really could be experiencing is withdrawal symptoms. 

So What Can You Do About It? 

As you can see, there are several different pathways and mechanisms at play that might be contributing to your anger when you’re hungry. But lucky for you, the only thing you need to focus on is stuffing your face! While you may have a hankering for the fastest, easiest kind of fuel—like soda or chips—know that grabbing a smoothie or handful of nuts is just as easy. Junky, processed foods may satisfy you right away, but they’ll unavoidably lead to spikes in blood glucose levels that come crashing down—fast. Leaving you even hungrier. 

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

Best and Worst Foods for Stress

If your go-to answer to a hair-pulling day is spooning your way through an entire pint of Chunky Monkey, you could be making your mind-numbing stress worse. 

Although you tend to eat well and exercise often, are you finding that you still can’t seem to shake off the weight? Look to your stress triggers. A poor diet, busy life, and a demanding job can contribute to chronic stress levels, which can prevent you from losing weight—and may even add on the pounds. So what’s the connection between stress and your muffin top? 

Here’s the deal: Back when humans had to evade predators, we developed a fight-or-flight response to help alert our body to a danger. When we’re stressed—whether it’s because we’re being chased by a mammoth or a fast-approaching project deadline—our body releases a group of hormones called glucocorticoids, whose job is to replenish the energy supply lost during the stressful encounter by revving sugar cravings and increasing fat stores. That way, your body ensures it has enough energy in case another lion crosses your path. 

As a result, you get really hungry, really quickly. And you end up craving sweet and high-fat foods which both stimulate the brain to release pleasure hormones to reduce tension as well as provide a quick jolt of replenishing energy. The nail in the coffin? These high-calorie, high-fat foods not only contribute to overeating and subsequent weight gain, but they can even make your stress even worse. 

While adding certain foods to your plate may actually exacerbate difficult-to-manage emotions, other foods will help you pull through with ease—without sacrificing your waistline in the process. Read on to learn what science-backed, stress-relieving, natural foods you can use to nourish your body and banish those feelings of frustration and which ones you should keep far away. Stash some of them in your snack drawer alongside these high protein snacks so you can jump over emotional hurdles with ease and get back to life refocused, refueled, and less overwhelmed. 

First…The Worst 

Avoid these stress-triggering foods so you don’t exacerbate your nerves to the point of a mini meltdown. 

Ice Cream 

It might cool off your mouth, but delving into a pint of ice cream won’t cool off your mind. In fact, foods that are high in refined sugar only increase stress hormones, including cortisol. That’s because your body can’t use up all that refined sugar (unless you’re in the middle of or recovering from an intense sweat sesh), so your blood glucose levels plummet rapidly. Via the “glucose counter-regulatory response”, your brain perceives low blood-glucose levels as a life-threatening situation and secretes more cortisol to trigger hunger yet again, which in turn, causes you to continue to feel stressed. 

Coffee 

You might think that a focus-inducing coffee could help distract you from the stress of a looming project deadline, but not all cups are equal. While caffeine is known to be a mood-booster (and may lower your risk of depression) by stimulating dopamine activity, this chemical compound can also blunt the absorption of key mood-balancing nutrients like vitamin D and the B vitamins. What’s worse is when you add a few spoonfuls of sugar to your java, which can cause a post-sugar crash soon after you finish your mug, leaving you hungry, searching for sugar, and with more cortisol. 

Chinese Take-Out 

When your body switches into fight-or-flight mode during times of stress, one of the responses is to elevate your blood pressure. If you’re constantly shoveling high-sodium foods into your face, you may actually exacerbate your body’s stress response as well as worsen your body’s regulation of blood pressure, resulting in general high blood pressure or hypertension. Chinese food is one of the worst offenders of sodium-laden fare (think: teriyaki sauce and soy sauce). In fact, the gluten-free pad thai from P.F. Chang packs a whopping 5,000 mg of the stuff! Be weary of what you order on those late nights at the office when you’re grinding to finish a project due at 8 A.M. the next morning.  

Canned Soup 

Sure it’s convenient and fast—what we typically look for when it comes to satisfying those stress cravings—but avoid this vehicle of food at all costs. Bisphenol A (BPA) is an endocrine-disrupting, hormone-mimicking chemical used in most canned food liners and plastic containers which can throw off important mood-stabilizing neurotransmitters by significantly altering genes in the stress-mediating portion of the brain, according to research. (It can also skew your genes toward obesity.) One study out of the University of California–Berkeley even found that children exposed to BPA in early childhood were more likely to have anxiety issues. 

Pressed Juices 

Overturning your anxious mood with a healthy option is a good idea, but don’t grab a freshly pressed juice. Shocker, right? But hear us out. Unlike whole fruits, juices are devoid of slow-digesting fiber and loaded with both glucose and fructose. The result is a blood sugar spike from the glucose that triggers a rush of the stress hormone adrenaline, and the fructose can alter how the brain responds to stress on a genetic level, according to a recent study. As a general rule, avoid all juices—even those naturally sweetened with fruit.  

Tofu 

Soy is a triple threat when it comes to stress. For starters, because over 90 percent of soy products in America are GMO, most soy-based products you eat will be treated with glyphosate, an herbicide shown to cause nutrient deficiencies, especially in mood-stabilizing minerals. Add that to soy’s high levels of anti-nutrient phytic acid, which can’t be diminished by traditional soaking and sprouting methods—only through fermentation can these levels be decreased. Lastly, soy is also high in copper, a mineral linked to anxious behavior. If you must eat soy, stick to fermented varieties like tempeh and miso, which are easier to digest. 

Wheat Bran 

It may be touted by health experts for its impressive fiber content, but wheat bran gets a black mark in the anti-anxiety department for its high concentration of phytic acid. This anti-nutrient binds to important mood minerals like zinc and magnesium, limiting their absorption. Soaking and sprouting can help reduce levels of phytic acid, which is found primarily in whole grains and dried beans; so make the extra step a staple of your kitchen when prepping these foods. 

Red Wi 

Wine-ing down with alcohol may only wind you up more. While a glass of vino or whiskey on the rocks may feel like it initially helps to calm an anxious mind, research suggests the happy hour strategy may backfire long-term. A few drinks before bed can cause sleep problems, blood sugar swings, and dehydration—all things which can increase stress hormones even more. 

Diet Soda 

That pop! of the soda can might be enough to quell your stress levels, but stop there. Aspartame, an artificial sweetener that’s found in many diet sodas, has been found to block the production of the neurotransmitter serotonin. This can cause all manner of neuro maladies including headaches, insomnia, changes in mood—and yes, even stress. It’s not just aspartame, either; look out for NutraSweet and Equal as well to protect your mental well-being.  

And Now…The Best 

There are a number of healthy options that have been scientifically proven to alter brain chemistry and hormones to help your body deal with stress more easily. Reach for one of these picks when a stress-induced craving hits, and fit them into your diet in general to both improve your mood and waistline. 

Spinach 

If you’ve been holding your palms on your temples all too often, you might be coming up short on certain nutrients. Research suggests that folic acid deficiency can suppress the production of S-adenosylmethionine, a naturally occurring compound that helps produce serotonin and dopamine. Compounded with the fact that when you’re chronically stressed, your brain begins to produce excess stress hormones like adrenaline and cortisol, and fewer neurotransmitters associated with relaxation and happiness, like dopamine and serotonin, you’ve got a problem. Luckily, scientists believe that improving folic acid status can help reinstate happy hormone levels. To reap the benefits, whip up a three-cup spinach salad and you’ll reach nearly half of the daily recommended intake of folate for both men and women. For more sources of folate, try beans, chickpeas, lentils, asparagus, avocado, or broccoli. 

Olive Oil 

Counteract that stress-induced rise in blood pressure with an olive-oil drizzled salad. A report by UC Davis found that just two tablespoons a day could significantly decrease systolic blood pressure in as little as three weeks. A separate study found that people who ate olive oil daily enjoyed a bigger boost of the happy hormone serotonin than those eating other types of fat. Researchers speculate the benefits are from EVOO’s minimal processing, which leaves higher levels of health-promoting phenols. In case you didn’t know, phenolic content diminishes with time, and particularly when exposed to heat and light, so EVOO should be stored in a cool dark place and used within a couple months of opening a container—not left out on your counter.  

Oats 

When you’re stressed out, the all-important, mood-regulating neurotransmitter known as serotonin takes a hit. And when you find out that carbs play a role in helping the serotonin building blocks cross into your brain where they can be assembled into the feel-good hormone, you realize that your stress-induced carb craving makes sense. But the key to satisfying those cravings is reaching for slow-digesting, complex carbs like whole grains to promote stable blood sugar levels rather than the refined carbs that cause spikes and dips. Steel cut oats are closest to whole-grain status and also provide a source of tryptophan, the amino acid precursor to serotonin. Plus, the vitamin B6 found in oats is important to keep your brain focused and energized to keep you from feeling like shirking away to cool off from your rage with a nap. Get the most out of your meal by pairing your overnight oats with the mood-boosting nutrients found in nuts or eggs. 

Wild Salmon 

Regularly consuming fatty fish like salmon and tuna will help you boost your mood. These fish are loaded with omega-3s, a mood-boosting fatty acid that may make it easier for serotonin—a chemical that makes you feel happier—to pass through cell membranes and multiply. An added benefit? This fatty acid can help decrease inflammation, a common side effect of chronic stress. 

Strawberries 

These bright fruits are not only one of the top high fiber foods, they’re also packed with vitamin C (ounce-for-ounce even more than oranges), an antioxidant which has been proven to help people cope with stressful situations. According to one study, levels of cortisol (one of the hormones produced during stress) decreased rapidly in subjects given vitamin C supplement, and the blood pressure of the study participants returned to normal more quickly in the vitamin C group than in the control group. 

Rooibos Tea 

Sick of being crabby? Forget the happy hour cocktail and steep yourself a cup of rooibos tea instead. The red brew is rich in a powerful flavanoid called aspalathin. Researchers say this fat-fighting compound reduces levels of stress hormones (which trigger hunger and fat storage) and can even inhibit adipogenesis—the formation of new fat cells—by as much as 22 percent. Sounds like more than enough of a reason to sip a cup! 

Dark Chocolate 

Yes, really! But the key word is dark. Milk and white chocolate are full of sugar (which would only pull you down and make you frown) and contain fewer cocoa solids, the ingredient full of antioxidants which researchers have found can help stimulate the euphoria-inducing chemicals that real chocolate does, especially serotonin, working to buffer the effects of stress.  

Red Peppers 

We know polishing off a sleeve of cookies might feel like the best option after a rough day, but you’re better off crunching on a red pepper. That’s because red peppers boast the highest amount of vitamin C in the produce aisle—just one cup has over three times the recommended daily intake of the nutrient! Though you might know it as the immune vitamin, the antioxidant properties of vitamin C also fights off free radicals and lingering stress hormones. Snack on slices raw dipped in hummus or add the veggie to a stir-fry to reap the benefits. 

Nuts 

Switch those crunchy chips for nuts to curb your munchies and relieve stress. Most nuts (two standouts are pumpkin seeds and almonds) are high in magnesium—a vital nutrient for our body’s natural stress coping mechanism that the average American isn’t getting enough of. Common symptoms of a magnesium deficiency are an inability to manage stress and the physical ramifications of that like high blood pressure, insomnia, fatigue, or loss of appetite. What’s more, nuts are also rich in mood-boosting selenium; the amino-acid, serotonin-precursor tryptophan; and depression-relieving omega 3 fatty acids. 

Eggs 

Feeling a bit tense after a fall out with a friend? Take out your angst by cracking some vitamin-D-rich eggs and boost your mood in the process. (FYI, a three-egg omelet will serve up over a third of your daily recommended intake of the nutrient.) Exactly how the sunshine vitamin works to improve mood isn’t yet fully understood, but one theory is that the nutrient increases levels of feel-good hormones, serotonin and dopamine, in the brain. (Plus, eggs are full of tryptophan, an amino acid needed for serotonin production.) Another way these protein-rich foods pack a de-stressing punch? The slow-digesting protein and fat will stabilize blood sugar levels post stressful situation. Pair your eggs with a piece of whole-grain bread to increase levels of serotonin further as carbs are necessary to facilitate the entrance of tryptophan into the brain. 

Low-Fat Plain Yogurt 

Next time you’re pulling your hair out, grab a cup of plain yogurt. This breakfast staple serves up a hefty dose of lysine and arginine, two amino acids that a study published in the journal Biomedical Research found work together to decrease feelings of anxiety and stress hormone levels. For an added punch, grab a container that has “live active cultures,” which signifies the presence of probiotics. Studies have found that proper gut health plays a critical role in influencing emotions such as anxiety, depression, and stress through our “gut-brain axis.” In fact, a small study by UCLA researchers found an association between consumption of probiotic yogurt and reduction in stress hormone level elevation following an emotional task. 

Black Tea 

Switch your black cuppa joe for the tea variety to ease your mind. A double-blind, placebo-controlled study published in the journal Psychopharmacology found that those who drank black tea were better able to manage stress than their herbal-sipping counterparts. Not only did black tea drinkers have lower levels of cortisol, their bodies were also able to lower stress hormone levels back to normal and relax more quickly after a nail-biting situation than non-black tea drinkers. Researchers speculate that ingredients such as catechins, polyphenols, and flavonoids in tea leaves may be at play, as they have previously been found to affect neurotransmitters in the brain.  

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

Surprising Reasons Why You’re Gaining Weight

If your skinny jeans fit a couple of months ago—and you haven’t done anything differently—what gives? 

If your jeans fit just a couple of months ago, and you haven’t done anything differently, you’re probably wondering, “why am I gaining weight?” 

You’re not alone. Many people who eat healthy foods, stay loyal to their workout routine, and drink plenty of water may all experience sudden weight gain. It may seem like there’s no good reason, but experts tell us there are some common reasons why you’re suddenly gaining weight fast. 

While your exercise and diet efforts are still important for you to achieve your weight loss goals, there are a number of factors that can cause you to gain weight that often go unnoticed. 

We uncovered some of the top reasons why you’re gaining weight and asked experts how to overcome each, so you can get back to your ideal weight. 

You don’t weigh yourself. 

Of all the little white lies, the expression “what you don’t know can’t hurt you” is one of the worst, regarding weight loss. However, when we’re talking about weight gain, ignorance could be the very reason behind your ever-tightening waistband. “When you avoid the scale because you don’t want to know the number, that’s when you get into trouble,”Rather than hinder your progress, stepping on the scale actually helps you lose weight. According to a study published in the journal Obesity, frequent self-weighing is associated with greater weight loss, less weight regain, and better weight gain prevention. 

The solution: Weigh yourself at least once a week—if not two or three—to monitor your progress. “I recommend weighing in on Monday, Wednesday, and Friday,” says Palumbo. “If Monday is a bit higher than usual, all the better for getting back on track for the upcoming week. And Friday is good because if you’re a bit on the high side then, well, it’s all the more incentive to stay-the-course for the weekend and not go too crazy.” 

You stay up late and don’t get good sleep. 

You eat right and exercise but, sadly, nearly all of your efforts are negated if you’re staying up all night binge-watching Netflix. A study in the Current Opinion in Clinical Nutrition and Metabolic Care journal states that shorter amounts of sleep are associated with higher BMI levels and larger waistlines. The primary reason? “Lack of sleep can lead to increased levels of the hunger hormone ghrelin, and decreased levels of leptin, the satiety hormone,” says Nutritionists. “Research also shows that when we’re sleep-deprived, our brains respond more strongly to junk food and have less of an ability to practice portion control.” 

The solution: Rumsey assures us that after a week or two of adequate sleep—which she defines as seven to eight hours per evening—the surge of hunger and cravings should subside. 

Your job is stressful. 

We don’t mean to suggest that you blame others, but your demanding boss may be why you’re gaining weight for no reason. “Our body releases the hormone cortisol when our body is under stress. This causes triglycerides to be relocated to visceral fat cells, increasing storage of belly fat,” explains Rumsey. “Elevated cortisol levels also cause an increase in blood glucose, while suppressing the effects of insulin, leading to constant feelings of hunger and can lead to overeating. To make matters worse, all of that unused blood glucose is eventually stored as body fat.” 

The solution: Discuss your workload with your manager. Alternatively, come into the office early when no one is around to bug you. You can also try some techniques to relax and de-stress like meditation and yoga. 

You aren’t eating enough protein. 

Are you suffering from a protein deficiency? Consuming enough protein is important for two reasons: Since it digests more slowly than refined carbohydrates, it’s satiating and staves off overeating. It also helps maintain lean muscle mass. “If you aren’t consuming enough protein to keep your muscles and cells healthy, the body ends up breaking down muscle to access the nutrients it needs—and this spells trouble. Less muscle mass means a slower metabolism, which over time, can cause weight gain,” explains Nutritionists. 

The solution: To keep your metabolism going strong, stock your kitchen with lean proteins such as chicken breast, turkey, and organic tofu. 

You never indulge. 

“Why am I gaining weight if I’m sticking to my diet religiously?” you may ask. And we have the answer: you’re taking it a little too seriously. You don’t have to restrict yourself completely when you’re trying to lose weight—live a little! It’ll actually help you to reverse recent weight gain. Having a cheat day (or even cheat days) while dieting may actually help aid weight loss, according to an International Journal of Obesity study. Australian researchers found that when participants alternated between adhering to a strict diet for two weeks and following it with two cheat weeks lost more weight during the study than those who stuck to a strict diet the entire time. Bonus: The “cheater” group also gained back less weight after the study finished. 

The solution: To get back to a trimmer version of you, eat the real thing, but downsize your portion. If you love ice cream, for example, skip the fro-yo and have a small scoop of premium. 

You’re working out too much. 

If you’re working out but gaining weight, the problem may lie in the amount of time you’re spending exercising. There’s no denying that working out is an important weight loss factor, but oddly enough, thinking about your upcoming sweat sessions too often can make it more difficult to lose weight. An Obesity Reviews meta-analysis indicates that people tend to overestimate how many calories they burn when they work out—and will end up eating more on days they work out. A separate study supported this finding, showing that people tend to increase their food intake after exercise and end up eating more calories than they burn. 

The solution: To prevent sudden weight gain, avoid excessive noshing after exercising. Pick up pre-portioned pre-workout snacks tailored to your fitness routine. 

You suffered from an injury. 

“Musculoskeletal conditions that cause pain can lead to a decrease in physical activity, which can cause weight gain over time—especially if you are eating the same amount that you were eating when you were more active,” says Rumsey. 

The solution: People don’t often want to exercise when their joints are hurting, but exercise can ease some arthritis symptoms. “Low impact activities like walking or riding a stationary bike are easier on joints, as is swimming and water aerobics,” she says. “Working in some strength training exercises with light weights or therapeutic bands can help to improve joint stability and also help counteract weight gain.” 

You’re overeating healthy foods. 

Portion size is just as important as eating healthy. The reason: Many nutritious foods—like avocados, oatmeal, quinoa, dark chocolate, nuts, and nut butters—can lead to weight gain when eaten in excess because they’re calorically dense. 

The solution: Unless it’s a fruit or a vegetable, don’t make the assumption that the healthy food you’re eating is low in calories. Next time you’re whipping up a meal, remember these three portion control cues: 

  1. A helping of nut butter or shredded cheese should be no larger than a ping-pong ball 
  1. A true serving of rice and pasta is about the size of your fist 
  1. Lean meats should be about the size of a deck of cards. 

Sticking to the recommended serving size can help prevent sudden weight gain. 

You’re simply getting older. 

With each passing birthday after the big 3-0, we start to lose muscle mass. As a result, Biggest Loser dietitian Cheryl Forberg, RD, tells us our metabolism naturally slows. That has got to be the worst birthday present of all time! “When our metabolism slows down, we will gain weight, especially if we continue to eat the same amount of food as we did when we were younger.” 

The solution: To keep your lean, youthful figure, Forberg says staying active is a must: “A combination of cardio and weight-bearing exercise will help preserve lean body mass and muscle tissue, keeping the metabolism elevated.” 

You’re dehydrated. 

A University of Birmingham study found that drinking two cups of water before each meal could significantly accelerate weight loss. So it should come as no surprise that not drinking enough H2O can have the opposite effect on your waistline. “Not only does water give us energy and help maintain body temperature, but it also helps us feel more full,” says Forberg. “Not drinking enough water can cause us to eat excess calories that could lead to weight gain. Plus, when you’re dehydrated, the body will conserve water for vital body functions, which can result in water retention and a higher number on the scale.” 

The solution: Sip water continuously throughout the day. And remember that water alone isn’t the only way to stay hydrated, there are many water-rich foods you can eat along with other water-rich drinks like coffee, tea, and smoothies. 

You’re relying too much on exercise without changing your diet. 

From building muscle mass to improving cardiovascular health, there are tons of obvious reasons to hit the gym. That said, exercise alone is unlikely to undo your ice cream, booze, and burger habit, says Rumsey. Plus, the type of exercise you do may also be making it hard to keep the pounds off. “Steady-state cardio, such as running at the same pace for three or four miles, can increase appetite,” warns Nutritionists. “Many people who do these types of workouts end up eating more than they would have if they hadn’t worked out.” 

The solution: Lay off the junk and switch up your workout. “More and more research is showing that high-intensity interval training type exercise is best to see improvements in muscle mass and cardiovascular function, without the associated increase in appetite. 

You aren’t paying attention to your sodium intake. 

A high-sodium diet can make you retain water and boat. And when you retain water in your gut, it can make it seem like you’ve experienced a sudden weight gain in your stomach—when it’s just water weight. As Nutritionists says, “sodium-related weight gain is easy come, easy go.” 

The solution: Up your water intake and cut back on the sodium. Cooking more at home with fresh herbs instead of salt should help your belly deflate in a day or so. Dining out? Scan nutrition info at home before you head out and pick a healthy restaurant dish with about 1,000 milligrams of sodium or less. 

You kept all the junk food in your house. 

“Whether it’s ice cream, cookies, chips or other items, just knowing that your trigger foods are in the kitchen or your office desk can derail your healthy eating program,” says Nutritionists. “This is especially true between 3 p.m. and bedtime when cravings tend the be the most difficult to ignore.” 

The solution: One of the best ways to overcome a passing craving is to keep the foods you know you can’t deny out of the house. Can’t imagine kicking your favorite cookies out of the house for good? Individually portion off the foods you tend to overeat. If you know each Ziploc bag of chips is 150 calories, you’ll be less likely to go back for a second serving. 

Your thyroid is to blame. 

The thyroid, a gland in the neck that sits above the Adam’s apple, regulates a wide range of bodily functions including metabolism. But sometimes, for a variety of reasons, your thyroid may become under-active and result in a condition called hypothyroidism. One of the many symptoms of the condition? You guessed it, weight gain. The worst part is that the condition often develops slowly, so many people don’t notice the symptoms of the disease until they’re full-blown, says The National Institute of Diabetes and Digestive and Kidney Diseases. It gets worse: If a thyroid issue is to blame for your weight gain, it doesn’t matter how diligently your dieting and working out; it will be near impossible to shed the pounds. 

The solution: Take a trip to the MD. “If you’ve suddenly put on weight for no apparent reason, I suggest you see a doctor so a medical professional can decide whether it is a thyroid issue or another cause. 

 

You’re depressed. 

“As many as 25 percent of people taking certain antidepressants report gaining ten pounds or more [after starting the medication],” says Rumsey. 

“Some medications may cause food cravings, especially for carbohydrates, and some find that their medication increases their appetite. The drugs may affect metabolism negatively as well.” And since depression is often accompanied by a disinterest in food, another pool of thought is that once antidepressants become effective, people regain their appetites and overeat. 

The solution: “Switching medications can often help since certain types are more apt to cause weight gain than others. However, if you change medications, it may not aid your depression as effectively. It can be a lot of trial and error. Consult your doctor before going on or off any medication. 

You’re taking medication. 

From beta-blockers to birth control pills, and everything in between, there’s a long, long list of medications that can cause your waistline to bulge. And if you think your Rx is to blame for your ever-expanding waistline, you’re not alone. “Weight issues are often a primary reason for non-compliance with treatment,” Palumbo tells us. “Some drugs stimulate the appetite or slow the body’s metabolism. Others cause fluid retention or enough drowsiness to reduce physical activity, which can trigger weight gain.” 

The solution: This is important, so listen up: “If you suspect your drug is causing weight gain, never stop taking it. Instead, make an appointment with your healthcare provider and ask if there might be an equally effective alternative that doesn’t affect your weight. Everyone reacts to medications differently, so trying something else may help,” says Palumbo. 

You eat too healthy. 

“When my clients feel like they aren’t able to enjoy something indulgent from time to time, it often leaves them with hard-to-ignore cravings. 

The solution: “For this reason, I allow my patients to eat 100 discretionary calories each day. It allows them to satisfy their cravings without falling off track.” Nine Peanut M&Ms, 12 gummy bears, and a single Reese’s Peanut Butter Cup all come in right around 100 calories. 

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

Tips for Motivation That Actually Work for Weight Loss

These simple steps can change your life… 

How many times have you promised yourself that this time will be different? You’ll lose 10 pounds, be more productive, get fit, eat more vegetables…and then you don’t? If that sounds familiar, today could be the day you discover the motivational secret you need for success. 

Whenever we set goals—especially weight loss goals—things usually start off pretty well. You skip the cookie aisle, sign up for spin class, and start whipping up Zero Belly smoothies every morning. Then life happens and before you know it, you’re driving 90 mph blowing kisses at your promises in the rearview mirror. “See you Monday,” “I’ll be back next month” or “When things finally slow down…” you say. 

The truth is, getting motivated is easy. But staying motivated, even under the best possible circumstances, is hard. More than 90 percent of people who set out to make a resolution this year will fail. Except you! Not this time. From goal setting, time management and planning, to practicing self-compassion, here are 40 of the best-ever motivational tips! 

START WHERE YOU ARE 

According to science, something in motion tends to stay in motion. No matter where you are or what you hope to accomplish, start today. Once you begin, you are that much more likely to keep going thanks to the power of momentum. 

GET OFF THE FAILURE TREADMILL 

“Perseverance is failing 19 times and succeeding the 20th“. 

SET SPECIFIC GOALS AND WRITE THEM DOWN 

According to a study done by Gail Matthews at Dominican University, those who wrote down their goals accomplished significantly more than those who did not. And the more specific they were, the more likely the individual was to accomplish them. 

MAKE IT EASY ON YOURSELF 

Change is hard. When you are starting something new, make it foolproof. If your goal is to work out five days a week, join a gym that’s less than five minutes from work. If you’re trying to ditch those love handles, get rid of all junk food in your house. Want to fall asleep earlier? Turn off all electronics before you get into bed. Remove the temptation and make room for the results. 

PLAN, PLAN, PLAN 

Whether you want to remodel your home or run a marathon, you don’t just wing it on game day, right? Ironically, this is one of the top reasons why less than 10 percent of people achieve their New Year Resolutions; they simply don’t plan out how they will succeed. Don’t be part of this statistic. Buy a planner, use sticky notes, make lists—whatever works for you. Failing to plan is planning to fail. 

START SIMPLE 

In a Harvard University article on setting goals and classroom achievement, researchers cite early success opportunities with “future performances and self-efficacy by increasing their sense of competence.” In other words, providing students with tasks that they can achieve early on, increases the likelihood of them achieving more challenging concepts later on. The same holds true when it comes to achieving a significant goal. Start with attainable goals and gradually work your way to the more challenging tasks. 

START A PINTEREST BOARD 

Whether you want to start working out or redecorating, Pinterest is a great place to start. It’s also a place to come back to when you find you are lacking motivation and need to refocus. 

RACE THE CLOCK 

If you waited to get Christmas presents until the week of, chances are you also were the student who did their research paper the night before it was due. You may have still been able to get all your shopping done last-minute or pull off an A in college, but procrastination is not your friend when it comes to chasing your dreams. And as important as it is to define what you want, it’s just as crucial to define when. In fact, a recent article published by Duke University found that setting specific deadlines for your goals helps to control procrastination. 

PICK MEANINGFUL GOALS 

According to a study at the Institute for Social Research, if students don’t perceive their goals as meaningful or valued, their engagement with goal attainment progress will diminish. Don’t make it a priority to run a road race if you hate running or get a promotion if you hate your job. Make a list of things that are important to you and pick something that really matters. 

DEVELOP YOUR WHY 

“Remember your why!’ Why did you lose the weight in the first place? Why did you decide to get healthy? Get back to your why and remind yourself of it every day,” says Sonya Jones, an Illinois-based PE teacher who lost 104 pounds on The Biggest Loser. “This simple exercise can make it far easier to stay on track with your new healthy lifestyle.” If you don’t know why you want to achieve your body goals, it makes it that much harder to resist that extra slice of pizza. 

DIVIDE AND CONQUER 

It’s easy to feel overwhelmed when you have a huge goal or project in front of you. And often when we feel overwhelmed, we procrastinate. Instead, break the task into smaller parts and tackle them one by one. For example, if you want to lose 50 pounds, aim to lose 1-3 pounds a week. It may not seem like much, but after just two months, that is 16-18 pounds! 

HOLD YOURSELF BACK 

We are often so eager to begin that we give everything we have right away. Take running a race for example. If you take off from the starting line at your full speed and max effort, you’ll be winded by the second lap. The best runners are the ones who know when to hold back and when to go all out. 

SURROUND YOURSELF WITH WINNERS 

You are the company you keep, so be choosey. In a 2014 study published in the Journal of Consumer Research, researchers discovered that when it came to resisting temptations—like eating french fries, skipping the gym or drinking one too many cocktails—friends are often more likely to sin together. Surround yourself with individuals who already have the qualities you wish to possess. 

ESTABLISH A DAILY ROUTINE 

Routine provides structure and structure creates discipline. “When I studied the creative lives of massively productive people like Stephen King, John Grisham, and Thomas Edison, I discovered they followed strict daily routines, like when they would get up, when they would start work, when they would exercise and when they would relax. 

GET UP EARLIER 

According to researchers, late sleepers—those who wake up around 10:45 a.m.—consume 248 more calories a day, half as many fruits and vegetables, and twice the amount fast food than those who set their alarm earlier! That’s enough to make us set are alarm an hour earlier.  

BE A BEGINNER 

Every expert was once a beginner. To truly excel at anything, you must start with the basics. However, Carol Rogers, psychologist and founder of the humanistic approach to psychotherapy, also emphasizes the importance of ‘learning to learn’ through being open to change. In other words, you must understand that while you can obtain a wide abundance of knowledge, you will never have all the answers because that knowledge is always changing. 

WELCOME CHALLENGES 

A 2012 study published in the journal of Medicine & Science in Sports & Exercise found that competition encourages participants to increase their performance. Whether you’re looking to lose weight, run faster or increase sales, start a challenge. A little friendly competition goes a long way on the road to achievement. 

DITCH THE FEAR 

Too often we stay in a job we hate or at a weight that makes us uncomfortable because to avoid change. And change involves risk. If you find yourself apprehensive about taking a leap, ask yourself two questions: First, “what’s the worst thing that can happen?” and second, “can I live with that?” 

PRACTICE SELF-COMPASSION 

Self-compassion is defined as one’s ability to offer compassion to oneself through inadequacy or hardship. And when it comes to achieving success, a certain level of self-compassion is required. In fact, in one study, researchers manipulated participants level of self-compassion by having them write about a personal shortcoming and dividing them into two groups. The self-compassion group wrote from a place of compassion and understanding while the latter was asked to validate their positive qualities. Following the exercise, they were then asked to rate the degree to which they thought their weakness was permanent. The self-compassion group saw weakness as more changeable than the self-esteem group. The takeaway: People who are self-compassionate are better able to see shortcomings as a challenge that can be overcome. 

SCHEDULE A WORKOUT DATE 

A recent JAMA Internal Medicine study of nearly 4,000 couples found that people are more likely to stick to healthy habits like exercise when they team up with their partner. 

TRY TRACKING YOUR PROGRESS 

When it comes to tracking your progress, it’s twofold. Researchers at the University of Chicago found that when they reminded successful dieters of their progress and then offered them a choice between an apple and a chocolate bar as a reward, 85 percent of them chose the chocolate bar over the apple. And when they weren’t reminded, just 58 percent went for the indulgent treat. Reminding the dieters how successful they had been made them feel the need to reward themselves. However, what happens when what you’re doing is ineffective, and you aren’t tracking it? You remain stuck. Social psychologist, Thomas Webb and his colleagues at the University of Sheffield point out that regularly checking your weight loss and fitness can alert you to the ineffectiveness of your exercise regime, allowing you to make modifications and thus, progress towards your goals. 

SWITCH IT UP 

Don’t do the same thing every single day and expect to stay excited. Dr. Thomas Goetz from the University of Konstanz and Thurgau University of Teacher Education found that when students are bored, their value of academic achievement suffers. AKA boredom isn’t going to help you reach your full potential so switch it up! Take a new workout class, find a new recipe on Pinterest, try more than one method, etc. 

MAKE WEEKLY PLAYLISTS 

Staying motivated is one of the biggest challenges on any journey. Luckily, something as simple as making playlists can do the trick. Whether it’s hitting the pavement, getting to the gym or even, having a productive day at work, making a playlist can get you inspired and set the tone for your workout and day. 

PRACTICE INTERVAL TRAINING 

While interval training on the treadmill will fight boredom, boost metabolism and burn fat, interval training at work is equally as important. Just like our body requires recovery, so does our brain. To maximize productivity, work in 90-minute blocks with 10-minute intervals to recover and refuel. 

SHARE YOUR PROGRESS 

In a 2013 research study published in Translational Behavioral Medicine, participants who published their weight loss progress on Twitter lost more weight than those who kept their progress to themselves. 

FIND AN ACCOUNTABILITY GROUP OR PARTNER 

When Matthews studied how goal achievement in the workplace is influenced by accountability, she found that more that 70 percent of the participants who sent weekly updates to a friend reported either accomplishing their goal or being more than half way there (as opposed to the 35 percent of those who kept their goals to themselves). Another study published online in Health Promotion Practice found that people who received weekly text reminders of their daily “calorie budget” and motivational emails made healthier meal and snack choices. Solicit a friend or take matters into your hands and set up labeled alarms on your smartphone. 

MAKE YOUR BED EVERY MORNING 

Before you brush your teeth, get dressed and run out the door, make your bed. Small tasks provide a sense of accomplishment, and if you start your day with accomplishment, you’ll finish it that way as well. 

USE YOUR COMMUTE TIME 

If your commute is close to four hours a day, that means you spend roughly 25 percent of your week traveling (assuming you get six hours of shut-eye). That’s a huge chunk of your week that you may or may not be using productively. Listen to a podcast while you’re driving or review work plans and academic journals on the train. Use your time efficiently. 

KEEP A JOURNAL 

Writing your emotions out on paper helps relieve stress and anxiety that can cause emotional eating. In a recent study, women who were unhappy with their weight were asked to complete a one-time, 15-minute writing exercise about an important personal issue went on to lose at least three pounds over a three-month period; their counterparts, who wrote about an unimportant topic, gained three pounds. 

GET ORGANIZED 

If your desk looks like a bomb just went off and you’re forever running late (or missing appointments altogether), it’s time to get organized. Find each item a home, develop a system for managing appointments, hobbies, and obligations, and ditch the clutter. The more organized you, the better equipped you are to handle whatever is thrown at you. 

LIMIT TV TIME 

According to Dieticians, the average American watches approximately 153 hours of TV every month at home. That’s about five hours a day, on your tush, in front of a screen. Five hours that could be spent running errands, taking a spin class, reading a book, meeting a friend for coffee, and making dinner instead of ordering takeout. Allow yourself 2-3 hours of tube time a week or ditch it all together. We have enough screens in front of us all day. 

GO TO BED EARLIER 

Attention night owls: According to researchers, getting eight and a half hours of shut-eye each night can drop cravings for junk food a whopping 62 percent and decrease overall appetite by 14 percent! 

MAKE LIST 

It’s easy to forget things we need to do. Making lists not only ensures we get it all done, but it also makes us feel accomplished! 

ESTABLISH AN EATING SCHEDULE 

Experts say that building schedules around food can help you duplicate this success yourself. “To ensure I stay on track—no matter when I roll out of bed—I eat within an hour of waking, eat every four or five hours after that and stop noshing two hours before bedtime. 

ADOPT A MANTRA 

Although short and sweet, mantras are awfully mighty. They can relieve stress, keep you happy and motive you. If you don’t have a word or saying that works its magic on you yet, find one to help you reach your goals. 

STOP MULTITASKING 

While there may be areas in life where multitasking is useful, recent studies have found that multitasking reduces your productivity by 40 percent. Not is it only ineffective, but according to a study at the University of Sussex, multitasking can damage your brain. This is because when we multitask, we are usually not doing multiple things at the same time, but rather, switching back and forth and thus, compromising our performance and retention for each task. The constant interruption in our brains also causes stress, reducing reaction time. Instead of being a dabbler, practice having laser focus on one goal at a time. 

KNOW YOUR PEAK HOURS 

Are you a morning person or do you perform best at night? Do you become unproductive at a certain time every day at work? Practice self-awareness so that you can use your peak time more efficiently. 

REWARD YOURSELF, OFTEN 

Dating back to 1938, BF Skinner coined the term operant conditioning, which meant changing behavior to obtain a desired response through reinforcement. In his studies on rats, he used positive reinforcement by placing a hungry rat in a box with lever. Each time the rats accidentally hit the lever, food would drop into the container. Over time, the rats knew to go directly to the lever. While rewarding ourselves with food is not recommended (especially if you’re on a diet), you can treat yourself to a new workout outfit, a hot bath or a mini Netflix binge. Just like with the rats, small rewards ensure you continue the desired behavior. 

PUT DOWN YOUR PHONE 

A recent report from the Informate Mobile Intelligence found that American’s check their social media accounts 17 times a day. That means we are on our phones every single waking hour. It’s no wonder we are more distracted than ever. Make a conscious effort to be present and give your undivided attention to your goals. 

DITCH THE PERFECTION 

No one is perfect and you’re not always going to be on your A-game, but if you stay focused and motivated, you’ll be able to achieve all you want. So time to get going! 

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

You Messed Up Your Metabolism Today If,

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

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

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

You Didn’t Get a Good Night’s Sleep 

 If you’re chronically sleep deprived, don’t be surprised if you gain a few pounds without eating a morsel of extra food. “A lack of sleep can cause several metabolic problems,” says nutritionist. “It can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat.” Lack of sufficient sleep — which experts say is 7 to 9 hours a night for most people — also leads to impaired glucose tolerance, a.k.a. your body’s ability to utilize sugar for fuel. “We all have those less-than-adequate nights of sleep,” says nutritionist Lisa Jubilee. “But if it’s a regular thing, you’re better off lengthening your night’s sleep than working out, if fat loss or weight maintenance is your goal. 

You Started Your Day Dehydrated 

 For Jubilee, one of the best and cheapest ways to give your metabolism a jolt is to drink water (she suggests 20 to 32 ounces) shortly after waking. Why? During sleep, your body’s metabolic function slowed, and unless you woke up in the middle of the night to swig some water, it didn’t receive any fluids. Jubilee suggests completely rehydrating before stressing your body with any other food or drink. “My clients who have implemented this report less bloating, more energy and a smaller appetite,” she says. Her motto for getting your inner furnace stoked and ready for the day: “Rehydrate, then caffeinate!” And caffeinate with tea. The tea’s combination of caffeine and epigallocatechin-3-gallate (EGCG) seems to set fat cells up for defeat. 

You Had Road Rage 

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

You Drank Too Much Caffeine 

Plenty of studies indicate that caffeine can boost your metabolism in the AM. But nutritionist Amy Shapiro says that guzzling coffee and other caffeinated drinks all day could actually work against you. Caffeine is a natural appetite suppressant. If you’re constantly consuming it, you may not eat much — or realize how hungry you really are — until you get home for dinner. “Not eating enough throughout the day can make your metabolism sluggish,” she says. “By the time you eat dinner, instead of immediately using that food for energy, your body is aggressively storing it as fat, just in case it will be deprived again.” 

You Passed Up Your Fruit 

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

You Chose the Wrong Afternoon Pick-me-up 

We get it. You’re totally obsessed with your double shot skim latte. It gives you the boost you need when the work day gets to be too much. But if you always opt out of green tea—an amazing choice—you could be missing out of some major metabolism-boosting effects. In a recent 12-week study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute workout lost an average of two more pounds and more belly fat than the non tea-drinking exercisers. What’s its magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy. 

You Didn’t Eat Organic 

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

Your Home or Workplace Was Too Warm 

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

You Had Zero Carbs 

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

You Lowered Your Weights Too Fast 

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

You Thought Nuts Were Too Fatty 

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

You Took it a Little Too Easy 

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

You Had an All-or-nothing Workout Mentality 

Forget slogging on the treadmill for an hour! Research printed in the journal Physiological Reports showed that people who did five 30-second bursts of max-effort cycling followed by 4 minutes of rest burned 200 extra calories that day. That’s just 2.5 minutes of work for a resting metabolism boost that will last 24-48 hours! You probably don’t have a stationary bike handy at your place of work, but a similar result could be achieved by performing burpees, jumping jacks, or jumping rope. 

You Worked Out at the Wrong Time 

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

You Consumed Too Many Pesticides 

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

You Consumed Dietary Toxins in Processed Foods 

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

You Drank Water with Tons of Fluoride and Chloride 

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

You Popped Unnecessary Meds 

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

You Didn’t Get Enough Protein 

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

You Ate Too Little 

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

You Forgot About Vitamin D 

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

You Skipped Calcium 

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

You Ate Refined Carbs 

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

You Missed Out on Probiotics 

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

You Indulged in More Sweets Than You Should 

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

You Had One Too Many 

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

You Sat Pretty Much All Day Long 

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

You Ate Too Many Calories Too Late in the Day 

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

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

You Shunned Table Salt for Sea Salt 

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

You Worked the Nightshift 

 Research has found that people burn fewer calories when they sleep during the day and log their waking hours after the sun’s gone down. To come to this finding, University of Colorado at Boulder researchers studied 14 healthy adults for six days. For two days, study participants slept at night and stayed awake during the day, then they reversed their routines to mimic the schedules of night owls. When participants slept during the day, researchers found that they burned 52 to 59 fewer calories than they did while catching their zzz’s in the evening—likely because the schedule messed with their circadian rhythm, the body’s internal clock that plays a major role in metabolism function.  

You Ate Odd Amounts at Odd Hours 

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

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

Therapeutic Foods which kills Stress and Improves Your Mood

Turns out kale is good for more than your waistline… 

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

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

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

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

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

Walnuts 

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

Saffron 

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

Oatmeal 

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

Bananas 

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

Salmon 

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

Potatoes 

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

Milk 

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

Mushrooms 

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

Spinach 

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

Kiwi 

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

Broccoli 

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

Green Tea 

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

Chocolate 

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

Chia Seeds (Sabja) 

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

Avocados 

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

Blueberries 

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

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

Best Foods to Eat for Lean Muscles and Strength

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

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

Yogurt 

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

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

Beans 

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

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

Cottage Cheese 

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

Chocolate Milk 

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

Bananas 

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

Beets 

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

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

Eggs 

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

Almonds 

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

Chicken 

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

Grass- Fed Beef 

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

Wild Salmon 

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

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

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