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Category Archives: Metabolism

Eating Tricks for a Flat Belly

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

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

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

Incorporate diuretics into every meal 

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

Big event? Eat plenty of produce the day before 

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

Find your magic potion 

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

Eat on small plates 

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

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

And make them red plates 

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

Swear off the salt shaker 

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

Ditch family-style serving bowls 

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

Be a conscious eater 

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

And follow this chewing rule 

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

Never eat out of a bag 

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

Feast on fiber-rich food 

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

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

Use your non-dominant hand 

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

Be a sugar sleuth 

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

Eat a salad first 

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

Nosh on some ginger 

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

Befriend cukes 

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

Eat asparagus 

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

Focus on magnesium and potassium 

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

Put your cell on silent 

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

Just wait five minutes 

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

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

Drink water as soon as you wake up 

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

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

Lunch on your leftovers 

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

Eat real and eat clean 

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

Read labels like it’s your religion 

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

Health Benefits of Magnesium

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

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

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

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

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

You need more magnesium than you realize. 

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

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

Hard water is a good source of magnesium. 

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

It’s best to get magnesium from food. 

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

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

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

Pumpkin seeds and kelp are great sources of magnesium. 

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

Craving chocolate? You may need magnesium. 

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

You may need to take a magnesium supplement. 

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

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

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

…But not with zinc. 

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

…And not with certain antibiotics. 

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

It’ll help you sleep better. 

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

Magnesium can help ease migraine pain. 

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

And helps beat belly fat. 

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

It helps keep your heart strong. 

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

Caffeine is magnesium’s enemy. 

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

If you work out a lot, you need magnesium. 

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

It helps regulate your mood. 

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

It cuts down your risk of cancer. 

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

Magnesium helps your bowel movements to be more regular. 

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

 

Signs You Have a Food Intolerance

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

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

What is a Food Intolerance? 

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

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

Fatigue 

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

Bloating & Cramping 

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

Migraines 

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

Gas 

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

Joint Pain 

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

Hives 

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

Diarrhea & Constipation 

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

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

Arthritis 

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

Heartburn & Acid Reflux 

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

Runny Nose 

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

Acne & Rosacea 

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

Best Ways to Boost Your Metabolism

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

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

Eat enough 

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

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

Put on muscle 

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

Try HIIT workouts to build muscle mass 

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

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

Eat enough protein daily 

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

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

Metabolism-boosting foods high in protein include: 

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

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

Choose whole grains 

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

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

  • Brown rice 
  • Oatmeal
  • Quinoa 
  • Sprouted grain bread 

Get a good night’s sleep 

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

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

And stop napping 

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

Eat more high-fiber beans 

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

Reduce common stressors 

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

Make sure you’re getting enough vitamin D 

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

Good dietary sources of vitamin D for metabolism: 

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

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

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

And drink more water in general 

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

Pack snacks on the go 

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

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

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

Cut back on diet soda and artificial sweeteners 

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

Go nuts 

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

Eat whole foods 

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

Eat salmon 

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

Eat iron-rich foods 

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

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

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

Eat three meals a day 

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

Drink less alcohol to increase fat burn 

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

Eat zinc-rich oysters 

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

Snack on yogurt 

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

Brew a caffeinated cup of coffee 

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

But don’t overdo it on the caffeine 

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

Add more avocado 

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

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

Always opt for organic beef, eggs, and dairy 

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

Choose broccoli 

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

Laugh more 

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

Add mustard to meals 

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

Move for two minutes 

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

Pick spicy peppers 

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

Lower your bedroom temperature at night 

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

Eat the bulk of your carbs at night 

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

Add vinegar to meals 

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

Have an egg yolk—or two 

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

Use extra virgin olive oil 

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

Sip on green tea 

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

Drink full-fat milk 

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

Stand at work three hours a day 

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

Eat more garlic 

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

Nibble on dark chocolate 

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

Turn off sleep-blocking blue light at night 

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

Have some cheese 

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

Give up sugary energy drinks 

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

Eat full-fat foods 

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

Eat an apple a day 

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

Focus on fiber 

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

Plan a weekly cheat meal 

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

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

Have a high-protein breakfast 

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

Drink Oolong Tea 

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

Best Foods to Eat for Magnesium

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

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

Why magnesium is an important nutrient in your diet. 

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

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

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

How much magnesium do you need per day? 

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

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

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

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

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

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

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

What are the best food sources of magnesium? 

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

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

  • Pumpkin Seeds156 mg magnesium (37% DV) per 1 ounce, roasted 
  • Spinach157 mg magnesium (37% DV) per 1 cup, boiled 
  • Swiss Chard150 mg magnesium (36% DV) per 1 cup, boiled, chopped 
  • Brazil Nuts107 mg magnesium (25% DV) per 1 ounce 
  • Almond Butter89 mg magnesium (21% DV) per 2 tablespoons 
  • Cashew Butter83 mg magnesium (20% DV) per 2 tablespoons cashew butter 
  • Atlantic Mackerel82 mg magnesium (20% DV) per 3 ounces, cooked 

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

Nuts High in Magnesium 

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

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

Almonds 

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

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

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

Cashews 

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

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

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

Peanuts 

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

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

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

Vegetables High in Magnesium 

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

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

Spinach 

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

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

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

Swiss Chard 

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

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

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

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

  • Russet Potato52 mg magnesium (12% DV) per baked potato 
  • Broccoli33 mg magnesium (8% DV) per 1 cup, cooked 
  • Kale30 mg magnesium (7% DV) per 1 cup, boiled 

Seeds, Cereals, and Grains High in Magnesium 

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

  • Pumpkin Seeds156 mg magnesium (37% DV) per 1 ounce, roasted
    Pumpkin seeds are by far one of the best food sources of magnesium. Add these on top of salads, throw into trail mixes, top your yogurt, toss into homemade granola, or add to smoothies. 
  • Amaranth80 mg magnesium (19% DV) per 1/2 cup, cooked 
  • Shredded Wheat Cereal65 mg magnesium (15% DV) per 1 cup 
  • Oatmeal63 mg magnesium (15% DV) per 1 cup 
  • Quinoa59 mg magnesium (14% DV) per 1/2 cup, cooked 
  • Flaxseed55 mg magnesium (13% DV) per 2 tbsp, ground 
  • Whole Wheat Bread48 mg magnesium (11% DV) per 2 slices 
  • Brown Rice43 mg magnesium (10% DV) per 1/2 cup, cooked 

Fruits High in Magnesium 

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

  • Banana32 mg magnesium (8% DV) per 1 medium banana 
  • Avocado29 mg magnesium (7% DV) per 1/2 avocado 

Fish, Meat & Dairy Products High in Magnesium 

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

  • Atlantic Mackerel82 mg magnesium (20% DV) per 3 ounces, cooked
    Mackerel is the only item in this section that is considered to be an excellent source of magnesium, containing 20% of your daily value. This white fish is best cooked in parchment paper with butter, lemon, white wine, and a medley of veggies. 
  • Chicken Breast35 mg magnesium (8% DV) per 1 cup 
  • 2% Milk27 mg magnesium (6% DV) per 1 cup 
  • Farmed Atlantic Salmon26 mg magnesium (6% DV) per 3 ounces, cooked 
  • Halibut: 24 mg magnesium (6% DV) per 3 ounces, cooked 
  • Low-fat Yogurt22 mg magnesium (5% DV) per 7 ounces 

Warning Signs Your Metabolism Is Slower Than It Should Be

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

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

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

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

You gained weight 

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

You have difficulty losing weight 

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

You’re always tired 

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

You have dry skin 

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

Your nails are brittle 

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

You’re losing your hair 

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

You get frequent headaches 

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

You keep forgetting things 

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

You’re always cold 

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

You’ve lost your sex drive 

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

You’re feeling depressed 

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

You have a low pulse rate 

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

You crave sugar and carbs 

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

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

You have menstrual problems 

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

You’re constipated 

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

Health Mistakes You Need to Stop Making After 40

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

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

Be Aware of Hormonal Factors 

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

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

Balance Your Blood Sugar 

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

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

You’re Likely Over Caffeinated 

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

Fuel Energy Dips With Whole Food—Not Junk 

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

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

Don’t Supplement Without Speaking to a Professional 

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

Schedule Sleep 

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

Cut Out Empty Calories Once and For All 

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

Eat Breakfast Within One Hour of Rising 

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

Eat Every 4-6 Hours 

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

Aim For 20-30 Grams of Protein Per Meal 

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

Reach for More Antioxidants 

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

 

Get In Your Omegas Every Day 

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

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

Modify Your Movements 

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

Make Your Diet More Heart Healthy 

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

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

Kick Up Your Calcium Intake 

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

Supplement with B12 

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

Work on Prevention 

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

Buy New Plates 

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

Make It a Group Effort 

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

Advocate For Yourself 

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

Phone a Friend 

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

Toss Complicated Recipe Books 

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

Test Out a Meal Delivery Service 

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

Talk to a Dietitian 

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

Keep Moving No Matter What 

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

Make a True Effort to Switch Up Your Diet 

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

Scale Back the High-Intensity Workouts 

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

Don’t Try to Out-Exercise Your Diet 

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

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

Strength Train 

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

Be Wary of Cardio 

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

Start a Food Journal 

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

Meditate 

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

Stop Avoiding the Doctor 

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

Fill Up On Fiber 

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

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

Increase Potassium Intake 

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

Minimize Your Micro-Stresses 

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

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

You’re Not Foam Rolling 

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

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

You Think the Grass is Greener 

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

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

You’re Compromising 

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

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

You Think You Can Do What You Did 

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

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

Best Foods to Ease a Stomach Ache

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

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

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

Ginger 

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

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

Gluten Free Oatmeal Bowl and Slippery Elm 

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

Banana and Almond Butter 

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

Milk 

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

Lemon and Cinnamon 

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

Apple Cider Vinegar 

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

Papaya 

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

White Rice or Boiled Potatoes 

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

Applesauce 

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

Yogurt 

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

C.R.A.P. 

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

Mint 

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

Aloe Juice 

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

Fennel 

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

Caraway Seeds 

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

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

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

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

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

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

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

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

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

Understand how important sleep is for weight loss. 

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

Sip a cup of tea. 

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

Load up on tryptophan. 

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

Eat cottage cheese. 

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

Create a routine. 

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

Observe strict kitchen hours. 

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

Do some resistance training. 

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

Relax. 

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

Follow the 20-minute rule. 

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

Shake things up. 

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

Do some body weight exercises. 

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

Make a to-do list. 

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

Fit in late cardio.  

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

Turn down the thermostat. 

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

Take a bath or shower. 

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

Take some mint. 

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

Do crunches. 

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

Throw out your night light. 

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

Eat some carbs. 

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

Gaze at something blue—just not a screen. 

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

Strike a pose. 

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

Hide your phone. 

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

Turn down the blue light from devices. 

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

Wear shades. 

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

Have an intimate moment. 

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

Start a sleep diary. 

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

Eat pepper. 

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

Breathe through your nose. 

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

Understand your circadian rhythm type. 

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

Plan small, steady meals for throughout the day. 

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

Things You Didn’t Know About Caffeine

Very few of us can get through the day without the extra jolt provided by caffeine. Caffeine is by far the most popular drug on the planet with billions of people consuming it each day, primarily via beverages like coffee, soda, and several teas. 

Caffeine is truly a remarkable chemical that has many positive impacts on the body and mind—but it can cause serious problems if consumed in excess. Few of us really understand how powerful it is, but it’s time to change that. We break it down, below, with everything there is to know about this energy-boosting substance.  

It Mimics a Vital Molecule in the Brain 

We’re about to get real science-y on you, real fast, but it’s worth it. (We promise!) Adenosine is an important molecule that acts as a neurotransmitter (or a substance that transmits nerve impulses) in the brain. Caffeine’s chemical structure is similar to that of adenosine, allowing it to “mimic” adenosine and to bind to the same receptors in the brain. Adenosine makes you drowsy and depresses the central nervous system when it binds to the receptors, but when caffeine is present, it leaves fewer of these transmitters for adenosine, which “speeds up” your brain activity.  

You Shouldn’t Drink It First Thing in the Morning 

Contrary to what you think, you actually don’t need caffeine right when you wake up. The reason: Your body’s cortisol levels are highest in the morning–it peaks about 20-30 minutes after you wake up—and then is lowest at night to help your body relax for sleep. Mixing high levels of cortisol with caffeine can increase your tolerance, making caffeine less effective. The best time to drink coffee is mid-morning and mid-afternoon, which are the times when your cortisol is lowest. 

Caffeine Takes About 10 Minutes to Kick In 

 Caffeine has an impact on your body in as little as 10 minutes and reaches its peak level of effectiveness within 45 minutes of your first sip. You could feel the effects of the caffeine for about three to five hours after you finish that Cuppa Joe, depending on how fast your body metabolizes it.  

Most of Us Consume Caffeine Daily 

Ninety percent of people consume caffeine at some point during the day, according to the U.S. Food and Drug Administration. And while Americans love designer coffee drinks, it doesn’t even rank in the top 10 of coffee-drinking countries. According to 2013 data from EuroInformer.com, Finland consumes the most with 9.6 kg per capita of roasted beans, which works out to about 2.64 cups per person, per day. 

It Affects People Differently 

Age, race, and gender are just a few of the things that can influence how caffeine is processed in the body. As a rule, women generally metabolize caffeine faster than men, and smokers process it twice as quickly as non-smokers. People of Asian backgrounds tend to metabolize caffeine slower than people of other racial backgrounds, too. 

Your Body Can Tolerate Caffeine… to a Point 

 Adults in good health can generally tolerate a whopping 400 mg of caffeine a day, according to the Mayo Clinic. But what you can and should do can be a blurry line once things become a habit; heavy caffeine use is described as regularly drinking between 400 and 600 mg a day. 

Espresso Contains the Most 

 A shot of espresso has the most caffeine per ounce, clocking in at 51.3 mg while drip coffee contains about 18.1 mg. Espresso beans are no different than regular coffee beans; the only difference is in the preparation process, making it much more concentrated than regular drip coffee. 

Energy Drinks Have More Caffeine Than Advertised 

 A 2012 study found that many energy drinks don’t put accurate caffeine counts on nutrition labels and that they often contain more than advertised. Popular energy drinks like Red Bull, AMP, and Monster contain about 10 mg per ounce, giving those who drink it a jolt of 120 mg or more per 12-ounce can.  

Caffeine from Coffee and Green Tea is Good for You 

 Caffeine is most plentiful in coffee and green tea, but that’s not all these all-natural beverages have to offer. Both coffee and green tea are chock full of antioxidants that can help fight off free radicals. Green tea also contains catechin, including the powerful compound called epigallocatechin gallate, or EGCG, that is shown to help fight belly fat.  

Energy Drinks Are a Terrible Source 

It isn’t the caffeine in energy drinks that is unhealthy; it’s the other ingredients put in each concoction by manufacturers. Energy drinks are routinely stuffed full of sugar, artificial colors, and other ingredients like taurine, panax ginseng root extract and L-carnitine—all ingredients that are not fully explained and many of us don’t understand. 

Some Coffee Brands Have More Caffeine Than Others 

Think you’re getting the same cup of coffee at McDonald’s as you do at Starbucks? Think again: A 2014 study conducted by Thrillist found that there’s a big difference in coffee depending on where you buy it. McDonald’s coffee comes in at about 9.1 mg of caffeine per ounce while Dunkin’ Donuts contains 12.7 mg per ounce and Starbucks at a whopping 20.6 mg per cup.  

Dark Roast Coffees Have Slightly Less Caffeine Than Light Roasts 

 It may seem strange since espresso is dark and contains a lot of caffeine, but dark roasted varieties of coffee have less caffeine than lighter roasts. This is because lighter roasts are exposed to less heat than dark blends. That said, you won’t notice a huge difference in your energy between the two. 

Caffeine is Found in Over 60 Plants 

 Caffeine is a naturally-occurring found in over 60 plants. The most well-known as coffee beans and tea leaves, but it’s also present in cocoa beans and yerba mate, guarana berries, and guarusa. Dark chocolate—made from cocoa beans—contains more caffeine than its milk chocolate counterpart. Just don’t give any chocolate to your pup; even though dark chocolate is a superfood for humans, it’s a “worst” on our list. 

You Can Become Dependent on It 

 When caffeine binds to the adenosine receptors, the brain responds over time by creating more of them. As that happens, the chemistry of the brain changes, resulting in the need for more caffeine to create the same effect. 

Too Much Can Be Toxic 

It is possible to die from a caffeine overdose, but the exact amount it will take to kill a person isn’t entirely clear. It’s estimated that it’ll take consuming about 150 to 200 mg of caffeine per every 2.2 lbs. of body mass in relatively short time to kill an adult. That works out to about 75 to 100 cups of coffee. 

The Most Dangerous Form is Powdered Caffeine 

The deaths of at least two young men have been linked to the ingestion of powdered caffeine, a substance that is almost 100 percent caffeine. One teaspoon of the powdered chemical is equivalent to about 26 cups of coffee, according to the U.S. Food and Drug Administration. 

Caffeine is Safe-ish for Pregnant Women 

 Moms-to-be can drink caffeine, but it’s best if you keep it in moderation because it can cross the placenta and affect the heart rate of an unborn child. The Mayo Clinic says that a daily caffeine intake of 200 mg a day is generally fine for both mom and baby, but your doctor should have the final call.. 

The Majority of Kids Drink Caffeine Every Day 

 A 2014 study by the American Heart Association found that nearly 73 percent of children in the United States consume some sort of caffeine every day. Children over six can only tolerate about 100 mg of caffeine a day; younger children even less. Energy drinks—the popular choice among kids—clocks in at way over the recommended amount of caffeine at 300 mg. This overexposure leads to thousands of emergency room visits a year, and the same 2014 AHA study found that 40 percent of the 5,156 calls to poison control centers for “energy drink exposure” involved children ages six and under. 

It Can Be Absorbed Through the Skin 

Can you get a caffeine jolt from soap? One maker of the caffeine-laced soap Shower Shock says so, selling a lather that “contains approximately 12 servings/showers per 4-ounce bar, with 200 mg of caffeine per serving.” Though it technically can be absorbed through the skin, general consensus in the science community says it’s unlikely it’ll be enough to get the same effects as drinking it. 

A Ton of Products Contain Caffeine 

 Caffeine is present (either naturally or added) to a variety of products. You might not even realize some of the products have caffeine since the U.S. FDA doesn’t require it on nutrition labels. Ice cream, especially coffee flavors, can contain as much caffeine as a can of soda. Some brands of breath fresheners, sunflower seeds, and even beef jerky also infuse caffeine into their creations. 

It Can Stop Hair Loss 

 Shedding more hair than you used to? A German doctor says that caffeine can help reverse the loss. Dr. Adolph Klenk has created a line of therapeutic shampoos and topical treatments designed to treat hair loss by applying caffeine directly to the hair. You’d have to down 40 to 50 cups of coffee to get the same effect, according to Dr. Klenk, because the body metabolizes the caffeine before it has a chance to make its way to the hair root. Want shiny, silky hair and hoping to prevent hair loss?  

Caffeine Withdrawal is a Real Problem 

 Caffeine affects the central nervous system and, like other drugs, can cause withdrawal symptoms if you stop taking it. In fact, in 2013, the dependency on caffeine was added as an anxiety disorder to the Diagnostic and Statistical Manual of Mental Disorders. Luckily, unlike other drugs, the symptoms of caffeine withdrawal will take care of themselves over time without the need for treatment. 

Caffeine Can Cause Weight Gain 

 The catechins in caffeine-laced green tea can help with fat loss, but consuming too much caffeine can actually make you gain weight. The reason? Copious amounts of caffeine boost cortisol. Cortisol helps control our bodies, but it’s also one of the biggest culprits of weight gain—especially belly fat. 

It Can Help You Poop 

 There’s a reason why so many people high-tail it to the bathroom after a cup or two of coffee. Coffee has been shown to promote a “gastrocolonic response” in the body shortly after consumption. A 1990 study published in the journal Gut also found that coffee promotes the release of Gastrin, a hormone that can increase colonic activity. 

It Won’t Help You Sober Up 

Coffee has long been the go-to drink for those trying to “sober up” after a night of drinking. The truth is that the caffeine in coffee won’t help your body metabolize alcohol faster, but it can make your body think you’re more sober than you actually are, thanks to its stimulant effects. Your best bet: Call a cab and let the coffee wait until morning.  

It Can Decrease Your Stroke Risk 

 Caffeine was once believed to increase the risk of stroke, but a study of 83,000 women published in the journal Circulation showed that women who drink coffee had less risk of stroke than those who don’t drink it on a regular basis. 

Caffeine Can Improve Your Workout Performance 

 Need a little extra motivation to hit the gym? Drink a cup of tea or coffee. Caffeine is shown to increase adrenaline levels in the blood. Adrenaline—the “fight or flight” hormone—readies your body for physical exertion. For best results, drink a cup of simple black coffee about 30 minutes before you hit the treadmill or weight room.  

Caffeine Can Ease the Symptoms of Parkinson’s Disease 

A study published in the online issue of Neurology in 2012 examined how caffeine affects the alertness of people with Parkinson’s disease who were showing symptoms of daytime sleepiness. Participants took a 100 mg caffeine pill twice per day for three weeks, then a 200 mg pill twice per day. Six weeks in, those taking the caffeine pills showed a five-point improvement over those in the group who were given placebos. 

It Can Boost Your Mood 

 Do you notice you’re happier after a cup of coffee? That’s not just your imagination. By blocking adenosine, caffeine also stimulates the release of dopamine, a feel-good chemical that’ll make you feel happy, less sluggish and more content with life.  

It Can Boost Your Memory 

Having trouble remembering names? Take a swig from that glass of iced black tea. A study conducted at Johns Hopkins found that test subjects who were given caffeine and then shown a series of images were better able to recall patterns 24 hours later than those who didn’t consume caffeine. 

Sodas Contain the Least Amount of Caffeine 

 Sodas are terrible for the body for a variety of reasons, but it’s not because of caffeine content. A typical 12-ounce can of Coca-Cola actually only contains about 34 mg of caffeine. That said, some brands (like Jolt) can contain much, much more, so always read the labels. Or just stop drinking soda, which has been proven to cause a “soda belly” in regular drinks, which is similar to a beer belly. 

Some Pain Relievers Contain Caffeine 

 Caffeine is shown to help alleviate pain, so many pain relievers (including Excedrin, Midol, and others) contain some with other active ingredients. Two Excedrin Migraine tablets have 130 mgs, which is as much as a cup of coffee. So, taking even a few doses a day can make you hit your caffeine limit of 400 mg. Add a couple of cups of coffee in and that’s well above the daily amount that you’re advised. 

It Helps With Erectile Dysfunction 

 A study published in the journal PLOS One found that caffeine has a relaxing effect on arteries, which helps improve blood flow to the penis. Those who consumed between 85 and 170 mg were 42 percent less likely to suffer from erectile dysfunction.  

It Boosts Your Metabolism 

An excessive amount of caffeine consumption doesn’t do your waistline any favors, but studies have shown that it can boost metabolism for a few hours after consumption. 

Decaf Does Not Mean Caffeine-Free 

Sipping a cup of decaffeinated coffee might seem like an easy way to get the taste of coffee without the stimulating effects, but a study published in the Journal of Analytical Toxicology found that of the nine decaffeinated brands studied, all but one contained caffeine. The doses ranged from 8.6mg to 13.9mg, much less than regular coffee. It’s not that anyone is trying to trick you; it’s just that coffee with less than 1 percent caffeine by weight. Regular coffee hovers around 2 percent and coffee flour is at 2.5 percent. 

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