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

Easy Ways to Hack Your Metabolism

A more efficient metabolism is well within your reach. These hacks can reset your metabolism and help you get the body you’ve always wanted. 

Having a faster metabolism is one of those wish list items, like a self-replenishing bank account and hair that looks perfect the second you step out of the shower, that seems unlikely to ever become a reality. For many people, living with a slow metabolism is just another unwelcome part of getting older, like paying taxes or figuring out ways to disguise those first wrinkles. 

Luckily, just because you weren’t born with a speedy metabolism doesn’t mean you’re doomed to keep watching the pounds pile on. Incorporating these easy metabolism hacks into your routine can help you start the journey to a healthier life and leaner body in no time. And when you’re ready to turbo-charge your weight loss efforts, discover the 55 Best Ways to Boost Your Metabolism! 

Start Your Day With Protein 

Starting your day with a donut or a big pile of pancakes is like putting a big stop sign in front of your metabolism, telling it you’re less-than-eager to lose weight. Fortunately, the solution is as easy as it is delicious: kick off your morning with some filling protein instead. Not only will a protein-rich breakfast keep you satisfied for longer than a carb-heavy one, making it easier to pass up any treats that might otherwise tempt you, it can also help you shed unwanted weight. Research published in the International Journal of Obesity reveals that study subjects who started their mornings with eggs versus a similarly-caloric bagel lost 65 percent more weight than their carb-consuming counterparts.  

Celebrate the Sun 

One of the easiest tools to boost your metabolism is not only widely available, it also happens to be free. Getting some early morning sunlight could just be the key to finally shedding those pounds that have been weighing heavily on your mind and your waist. Researchers at Northwestern University’s Feinberg School of Medicine found that individuals who were exposed to early morning sunlight had lower BMIs independent of other factors known to affect metabolism, like exercise, calorie consumption, or age. In fact, the power of that early A.M. sun is so potent that people who caught the same amount of sunshine just a few hours later didn’t enjoy the same metabolism-boosting effects. 

Build Some Muscle 

The answer to your metabolic woes won’t be found in a bottle of diet pills or a chalky meal replacement shake; it’s hiding in the weight room. Building muscle is one of the best ways to improve your metabolism while whittling your figure as more compact muscle replaces fat. Research published in the Journal of Clinical Investigation reveals that subjects with greater proportions of skeletal muscle had significantly higher resting metabolic rates than those who had a higher fat-to-muscle ratio. 

Go Green 

Going green is good for more than just the planet — it’s also one of the simplest ways to send your metabolic rate soaring, too. Adding some green tea to your menu can help you suppress those thirst cues you might be mistaking for hunger and the combination of antioxidants and caffeine in every sip can send your metabolic rate through the roof. Research published in the International Journal of Obesity reveals that the catechin-polyphenols in green tea can boost metabolism, helping you shave off that unwanted weight in no time. 

Fill Up on Fiber 

A little extra fiber on your menu can go a long way for your metabolism. Fiber can not only fill you up, keeping you satisfied for hours after you’ve finished your meal, it can also cause significant changes to your intestinal microbiome, kick-starting your metabolism along the way. Research published in the American Journal of Clinical Nutrition reveals that individuals whose diets were rich in high-fiber whole grains burned approximately 100 calories more each day than those who opted for refined carbs. 

Bring the Heat 

If your food is hot, that means a metabolism that’s firing on all cylinders isn’t far behind. Researchers at Maastricht University and the Paris Institute of Technology for Life, Food and Environmental Sciences found that supplementation with just a small amount of capsaicin, the compound that makes hot foods spicy, increased subjects’ calorie burn without increasing their blood pressure, making it a potentially safe metabolic remedy for those who can’t add high-intensity exercise to their routine. Even if you don’t like your food hot, you can still enjoy the calorie-burning benefits of capsaicin by adding some paprika to your food.  

Snooze and Lose 

Sleeping may have a paltry calorie burn when compared to, say, CrossFit, but getting an adequate amount of sleep can make all the difference when it comes to your metabolism. Researchers at the University of São Paulo have found a link between sleep hormone melatonin production and increases in leptin, a hormone that signals satiety, meaning that a good night’s sleep can help you steer clear of sugary, fat-laden snack with ease. A study published in the academic journal Sleep additionally reveals that even minor sleep deprivation can significantly increase levels of cortisol, a hormone that triggers fat storage, putting the brakes on your metabolism and making it harder to slim down. So, whenever you can, make sure you’re getting plenty of sleep —your metabolism will thank you. 

Water Off the Weight 

A little cold water before your meal could help you shave off any unwanted weight. Research published in the Journal of Endocrinology & Metabolism reveals that drinking cold water increased metabolic rate by 4.5 percent, and a study in the Journal of Clinical & Diagnostic Research found that, over an 8-week period, overweight girls who drank water half an hour before their meals lost significantly more weight and body fat than those who dug right in. 

Caffeinate 

A lack of caffeine in your life could be what’s standing between you and the speedy metabolism you want. Researchers at King’s College in London found that adding just 100 milligrams of caffeine to subjects’ daily routine increased fat burn by as much as 150 calories. While that may seem like a relatively small number in the grand scheme of things, shaving 150 calories off on a daily basis could mean you drop an extra pound and a half every single month. 

Pack in Some Probiotics 

What do pickles, sauerkraut, and kimchi have in common? They’re all delicious ways to boost your metabolism in a hurry. Researchers at Imperial College London have determined a link between consumption of probiotics, like those found in fermented foods, and metabolic changes linked to decreased fat absorption and weight loss. So, if you’re eager to kick that metabolism into gear, start by adding some fermented foods to your meal plan. 

Keep Cool 

Want to heat up your metabolism? Start by keeping things cool at home. Research published in the Journal of Clinical Investigation reveals that exposure to temperatures between 60 and 61 degrees over a 10-day period saw significant increases in healthy brown adipose tissue, the kind that can increase metabolism and burn dangerous visceral fat. 

Get Intense 

If your usual cardio isn’t doing it for, try taking things up a notch by adding some high-intensity interval training to your gym visits. Researchers at the University of New South Wales found that high-intensity interval training not only helped participants lose significant body fat over a 12-week period, but increased participants’ metabolic rate for up to 72 hours after their workout was over. You probably can’t say that about those lackluster sessions on the stair stepper. 

Load Up on Calcium 

Getting stronger bones and a speedier metabolism start with a single step: adding some extra calcium to your diet. A study published in the Journal of Clinical Endocrinology & Metabolism reveals that women with higher calcium intakes lost significantly more weight — an average of 17.2 pounds — over a 4-year study period when compared to those who skimped on calcium. While research suggests that dairy sources of calcium may contribute to the risk of bone demineralization and osteoporosis, you can still add plenty of calcium to your diet by filling up on leafy greens, like kale and spinach, nuts, and fatty fish. 

Put Down Your Phone 

If your phone is starting to feel like it’s practically part of your body, the best thing you can do for your metal health and metabolism is to step away and unplug. Researchers at the National Institute on Drug Abuse have found that just 50 minutes of cell phone use a day can affect your brain’s glucose metabolism, and a study conducted at Northwestern University reveals that the bright light emitted from digital devices can have a negative impact on humans’ circadian rhythms, making it more difficult to get an adequate amount of sleep, slowing the metabolism in the process. 

Relax 

While some people claim that maintaining a high stress level is essential for their productivity, staying stressed may be having a deleterious effect on your metabolism. When you’re stressed out, your body increases the production of cortisol, a hormone that triggers belly fat storage. Multiple studies have linked high cortisol levels to lower metabolic rates and an increased risk of obesity, making it so important to find time to de-stress and decompress. Researchers at Kaiser Permanente have even linked lower stress levels to an increased likelihood of meeting weight loss goals, so if you’ve got some stubborn weight you just can’t shake, some deep breaths and a whole lot of “me time” may be just as important as those long hours you’re logging at the gym.  

Author WellnessKichen Categories Healthy Eating, Metabolism Posted on 0 Comments

Reasons Why You Always Feel Hungry

The science-backed reasons behind why you spend more time deciding what to eat next rather than finishing that huge project due at 5 p.m. 

While some people may double check to make sure they have their keys when they leave the house, you have to make sure you have a snack. And if you forget? Let’s just hope no one is around to witness how hangry you get. You think you’re eating enough, but no matter what you put in your body, you always seem to develop maddening cravings. 

So, what exactly is going on here? It turns out that hunger is a pretty complicated function and is influenced by both biological and psychological factors. (And there are also the devilish foods that make you hungrier, too!) We found some of the most common, scientifically-backed reasons why some of us are constantly ravenous. We also paired each reason why you’re always hungry with a tip that can help you fill up and finally feel satisfied! 

You Eat A Lot of Refined Carbs 

Even if you’re eating something at every meal, if your day looks something like this—a cup of sugary, flaked cereal for breakfast, a slice of pizza or a sandwich on white bread for lunch, chips for a snack, either white rice or pasta for dinner, and then a chocolate chip cookie for dessert—your problem is that you’re constantly fueling yourself with nutritionally-deficient refined carbs. Lacking the satiating fiber of their original form, simple and refined carbs burn up quickly in your body, which spikes your blood sugar and then causes it to crash. Low glucose levels are what triggers your hunger hormones, as detailed in a Disease Models & Mechanisms review, leaving you with a craving for more carbs! 

Eat This! Tip: 

For slow-burning, clean sources of energy, choose complex carbs such as grains like brown rice, quinoa and triticale, cruciferous vegetables, fruits, and whole-grain sprouted bread. 

 

You’re Actually Thirsty 

Did seeing that picture of water just make you forget about what you thought was a hungry tummy? A study in the journal Physiology & Behavior suggests people inappropriately respond to thirst over 62 percent of the time by eating instead of drinking. That’s because your hypothalamus regulates hunger and thirst, and sometimes it mixes up its signals. Just sipping on H2O is the solution to quelling your hunger pangs and, ultimately, helping you slim down. In fact, preloading meals with water can shave hundreds of calories from your daily intake. A study published in Obesity found that drinking two cups of water before eating led people to consume 75 to 90 fewer calories over the course of a meal. 

Eat This! Tip: 

Next time you’re hankering for a snack, knock back a cup of water first and wait 20 minutes. If you’re still hungry, eat something. And if you’re sick of plain ol‘ H2O, whip up some of the best detox waters to rev your metabolism and boost your fat burning potential! 

You Eat While Distracted 

Everyone knows that you eat with your eyes, but it turns out, your ears also play a role. A new study, published in the journal Food Quality and Preference, tested how our perception of the sound of eating food affects our eating habits. They had two groups of participants eat crunchy foods, one with white-noise-producing headphones and the other without. These headphones were intended to mimic everyday behaviors of distracted eating, such as watching TV or listening to music while you eat. It turned out, participants who were less aware of the sound of the food, because of the levels of white noise, ate more than those that could hear the food they were eating. 

Eat This! Tip: 

Step away from the TV (or computer, for all you cord-cutters out there) and lower the music during dinner. And if you’re out to dinner at a busy restaurant, maybe think about ordering something crunchy! As long as you can hear the food you are eating, it’ll make you aware of the fact that you’re actually eating food. When you’re unaware, you basically forget that you’re eating, which can lead to an increase in food consumption. 

You’re Always Stressed Out 

While stress may shut down appetite in the short term—it pumps out the hormone epinephrine (also known as adrenaline) that triggers the body’s fight-or-flight response and puts eating on hold—if stress persists, it’s a different story, explains a Harvard Mental Health Letter. Your adrenal glands then release a different hormone called cortisol, which will not only trigger your hunger hormones, but it will also pull lipids from the bloodstream to store them in our fat cells. 

Eat This! Tip: 

You might not be able to control exactly what’s happening in your life that’s making you stressed, but you can control what you’re putting in your body.  

You’re Not Getting Enough Sleep 

If you feel like you’re always delving into your office snack stash, you might be able to blame your lack of sleep. When you don’t get enough sleep, levels of leptin (the “I’m full” hormone) drop, according to a PLoS Medicine study, which in turn increases appetite and makes comfort food more appealing. Besides stimulating your appetite a lack of sufficient sleep can cause you to burn fewer calories, lack appetite control and experience an increase in cortisol levels, which stores fat. 

Eat This! Tip: 

Having trouble falling asleep? Get the recommended 7-8 hours of shut-eye by following plan for better sleep. 

You Eat According to Calories, Not Nutrients 

It’s not calories that satiate your hunger, it’s nutrients: fiber, protein, and healthy fats. Unfortunately, simple, refined carbs are lacking in all three and so are many 100-calorie snacks; They’ll just fill your body with fast, cheap calories. So no matter how much you eat, your body will go in search of more food. The result: a sluggish, hungrier you—one who’s more likely to dive into the snack drawer. 

Eat This! Tip: 

Start your day with a high-protein, high-fat food like Greek yogurt, a veggie-filled omelet, or chia pudding, and you’ll reduce your hunger overall. 

You Eat Too Quickly 

Hunger hormones take anywhere between 20 to 30 minutes to get to your brain, according to Cara Stewart, RD, LDN, so if you wolf down your entire meal in under 5 minutes, you’ll most likely eat more than your fill. Scientists believe it’s because your hunger hormones act in a relay, passing off feelings of fullness between each other before telling your brain. This system takes some time to work, which is why it’s best to eat slowly. Yet another reason why fast food makes you fat. 

Eat This! Tip: 

When your entrée arrives, dive in and eat half, then wait at least 10 minutes before coming out for round 2. While you chat and sip water, your stomach will have a chance to digest and decide whether you’ve had enough— no matter what the plate’s saying. 

Your Insta Feed is Loaded With Food Photos 

As it turns out, scrolling through your social feeds is just as bad for your gut as seeking out those trending treats themselves. A review published in the journal Brain and Cognition found that when we see “food porn,” it exacerbates our desire for food through a channel of neural and physical responses called “visual hunger.” In other words, even if we’re not physically in need of food, our bodies will send a signal to our brains that we want to eat. So what exactly is going on here? Scientists found that the concentration of the “hunger hormone” ghrelin increases in response to seeing food images. 

Eat This! Tip: 

Looking at those “food porn” images of oozy yolks dribbling down cheesy burgers is going to make you hungry—even if you weren’t before you started scrolling—which puts you at risk of over-consuming and eating the same high-energy, belly-busting foods. If you’re trying to lose weight, unfollow some accounts that post images of unhealthy dishes, and start following accounts that highlight better-for-you choices: a study in Experimental Brain Research found that our brains don’t become as alert in response to seeing photos of low-energy, healthy foods like veggies. 

You Drink Diet 

Whether it’s diet or regular, soda is one of the sugariest foods you can consume. And while many of us know sugar makes you crave sugar, artificially sweetened products and sugar alternatives (like aspartame, acesulfame K, and sucralose) can actually ramp up your appetite even more than real sugar, causing increased calorie consumption over time. According to a study in the British Journal of Nutrition, researchers found that while drinks sweetened with glucose and fructose (two components of regular table sugar) increased satiety and decreased the hunger hormone ghrelin, drinks sweetened with an artificial sweetener were not able to affect satiety hormone signaling at all. 

Eat This! Tip: 

If you’re drinking soda for energy, check out these best foods for energy instead. Most of these energy-boosting foods are actual, real food and will properly decrease levels of your hunger hormones while giving you lasting fuel to help you tackle the rest your day. 

You Skip Meals 

This might sound like an obvious one, but it’s more than just the fact that you aren’t feeding your body. The habit of skipping meals has been shown to be able to make you feel hungrier when the next meal rolls around, according to researchers at the National Institute on Aging Intramural Research Program. When you don’t eat, your body can deplete its blood glucose stores, which promotes an uptick in the hunger hormone ghrelin, ramping up your appetite. 

Eat This! Tip: 

Try not to let more than 4 or 5 hours go by between meals, and keep healthy snacks on hand at all times to help curb hunger before it makes you overindulge. 

You Have a Fast Metabolism 

It could be the result of years of dedicated work in the gym, but for some, you’re just born with it. Either way, your constant hunger could be due to the fact that you just burn calories at a faster pace (even at rest), which means your body will need to continuously replenish its energy stores. According to University of Vermont researchers, about 32 percent of people have metabolisms that are more than eight percent higher or lower than the population average. Because having a faster-than-average metabolism can mean you burn anywhere from 100 to 400 extra calories a day, your body will try to alert you to eat more frequently. 

Eat This! Tip: 

Before you justify extra snacking with having a fast metabolism, make sure you’re not just hungry because of any other reasons we’ve mentioned—thirst, eating the wrong foods, etc. And once you have, having a fast metabolism shouldn’t justify you indulging in unhealthy options. Grab a handful of nuts, yoghurt or snack on some veggies and hummus. 

You Eat Low-Fat 

If you’re an avid Eat This, Not That! reader, you already know that low-fat packaged foods tend to be filled with sugar to compensate for a lack of flavor—but adding sugar cravings to your hunger isn’t the only reason you may want to steer clear. Low-fat treats aren’t as satisfying as their fattier counterparts, according to recent research published in the journal Flavour. As you bite into a full-fat food, your tongue sends your brain a signal that something filling is on the way down to your stomach. However, this message isn’t sent when you opt for low-fat foods, which is why you’re left wanting more—even though you may have just consumed a good deal of calories. 

Eat This! Tip: 

Eating healthy fats won’t make you fat. In fact, just the opposite might be true! A recent review published in the European Journal of Nutrition found that people who eat full-fat dairy are no more likely to develop cardiovascular disease and type 2 diabetes than people who stick to low-fat dairy. Additional research has linked full-fat eaters to lower rates of obesity compared to those who eschewed fat. When opting for dairy products, make sure to go with the full-fat options. 

You Drink Alcohol Often

Having a drink before a meal in the hopes it’ll curb your appetite may actually be doing the opposite. A study published in the American Journal of Nutrition showed that alcohol is one of the biggest drivers of excess food intake. Another study published in the journal Obesity has suggested that this may be because alcohol heightens our senses. Researchers found that women who’d received the equivalent of about two drinks in the form of an alcohol infusion ate 30% more food than those who’d received a saline solution. Even mild intoxication cranked up brain activity in the women’s hypothalamus regions. This, say the study’s authors, made them more sensitive to the smell of food, prompting them to eat more. Not only that, but alcohol can dehydrate you, which again, may cause feelings of hunger. 

Eat This! Tip: 

Besides curbing your hunger pangs, there are many benefits to giving up alcohol, including losing weight and sleeping better. But if you’re not looking to give up happy hour just yet, be sure to munch on healthy foods if you’re going to eat—not greasy pizza. 

You Eat Out of Cans  

Not only are they affordable, for many, they’re a culinary secret weapon that helps get dinner on the table in just minutes. Yes, that’s right; we’re talking about canned food. But as it turns out, there’s something scary lurking in these jars—bisphenol A, or BPA. BPA is a hormone-mimicking chemical used to prevent foods from coming in contact with the metal cans in which they’re stored, and it’s found in 67 percent of all canned food. The downside: it’s bad for your health—and your hunger pangs. According to a recent study in the Journal of Clinical Endocrinology and Metabolism, those who had higher levels of BPA in their blood also had higher levels of leptin and were at greater risk of developing metabolic syndrome. 

Eat This! Tip: 

So what’s your game plan if you want to minimize cravings? Avoid canned foods whenever possible, and instead, buy products that are sold in glass jars or cardboard containers to reduce your exposure. One of our go-to brands for safe “canned foods” is Pacific Foods. It’s sold in most health food groceries and carries soups, beans, tofu, purees, sauces, and gravies in chemical-free cardboard cartons. 

You Skimp on Salads 

According to the USDA’s 2015 Dietary Guidelines, the average American isn’t eating enough vegetables. This is an issue because most leafy greens are rich in vitamin K, a micronutrient that studies have found regulates insulin levels. Vitamin K was found to increase insulin sensitivity, which makes it easier for your body to take up sugar from your bloodstream. If your body is taking up sugar more efficiently from your bloodstream, it won’t need to take more of it in through food, helping to quash your cravings. Even better, veggies are some of the most fiber-rich foods out there, and fiber is what slows the absorption of the foods we eat from the stomach into the bloodstream. In a Canadian study, researchers discovered that those whose diets were supplemented with insoluble fiber had lower levels of ghrelin. 

Eat This! Tip: 

For the best sources of insoluble fiber and vitamin K, make your salads with spinach, shaved brussels sprouts, kale, and broccoli. 

Your Snacks Are in Plain View 

Out of sight, out of mouth? According to researchers at Google, simply reorganizing your pantry to hide any dietary kryptonite could help quell cravings. A study, conducted at the search engine’s New York office dubbed “Project M&M” found that placing chocolate candies in opaque containers as opposed to glass ones curbed M&M consumption by 3.1 million calories in just seven weeks. Cambridge researchers explain this is because our evolutionary “visual hunger”—the innate human desire to see images of food—has programmed our guts to release ghrelin at the mere sight of food, which can lead to false hunger. 

Eat This! Tip: 

We know snacking is important for keeping your metabolism going, but that doesn’t mean they should constantly be sitting on your desk. Keep snacks out of sight, and only reach for them when your tummy is rumbling. 

You’re Not Eating Enough Protein 

Piling your plate with lean protein can help keep hunger pangs at bay. Protein takes a longer time to digest, which means it stays in your stomach and promotes feelings of fullness. But that’s not all–it’s also been shown to have an appetite-suppressing effect. In a study of 21 men published in the journal Nutrition Research, half were fed a breakfast of bagels while half ate eggs. The egg group were observed to have a lower response to ghrelin, were less hungry three hours later and consumed fewer calories for the next 24 hours! 

Eat This! Tip: 

Besides the obvious sources of protein like meat and fish (which you can’t necessarily eat all day long), load up on vegetarian sources throughout the day by sprinkling chia seeds in smoothies, eat quinoa in your granola bars, and dip carrots in hummus or apples in peanut butter. 

You’re Working Out A Lot 

If you’re breaking a sweat every day in order to boost weight loss, it should come as no surprise that your body is going to need more calories. Pumping iron causes your body to boost its metabolism and burn through energy and glucose stores, which, in turn, triggers the release of ghrelin. 

Eat This! Tip: 

After a workout, be sure to replenish lost glucose stores with a protein shake smoothie! Grab one of our favorite protein powders to provide you with satiating nutrients, and blend it with some almond milk and your favorite fruit to provide you with replenishing carbs. 

You’re Bored 

Feeling hungry really can be caused by something as simple as boredom. When you’re bored you actually lose your ability to make smart food choices; you become an “emotional eater,” according to a new study in the Journal of Health Psychology. And boredom turns you into the worse kind of emotional eater, because you not only make the wrong food choices, you eat much more of those fattening foods than you normally would. In fact, “Because I’m Bored” (as opposed to “I’m Hungry”) is one of the top reasons people give when they’re asked about their emotions before they eat. 

Eat This! Tip: 

You feel bored when you are dissatisfied, restless, and unchallenged, according to a study in Frontiers in Psychology. The best way to beat boredom is to find something to do that is purposeful and challenging.  

You Linger Over Commercials 

Cord-cutters are onto something bigger than just saving money—they’re also protecting their health. Here’s why: Streaming services, like Netflix, offer a way to view television without commercials. And according to two recent studies, that’s good news for your waistline because you won’t be subjected to 30-second spots of a rotating, juicy Big Mac. The two meta-analyses, published in the journals The American Journal of Clinical Nutrition and Obesity Reviews, uncovered a staggering connection between food advertising and food consumption; Researchers found that exposure to these drool-worthy commercials and billboards act as a “food cue,” which increases cravings and leads to eating behavior (even if your body isn’t physically hungry) and weight gain. 

Eat This! Tip: 

Still using cable? DVR your favorite shows so you can fast forward through commercials to avoid temptation—or try one of these ways to stop thinking about food. 

It May Just Be a Craving 

They sound like they mean the same thing, but hunger and appetite are separate processes. True hunger is the physical need for food when your body senses a dip in blood sugar or the stretch receptors in your stomach sense it’s empty. Appetite, on the other hand, is the conditioned desire to eat rather than the need for sustenance—often described as that “craving” feeling you experience when you see a piece of chocolate cake right after you’ve eaten a more-than-filling dinner. 

Eat This! Tip: 

Deny that dessert menu, step away from the fridge, and pass on those office donuts! Perceived hunger can often stem out of boredom or the mere presence of food. Because exercise has been connected to reduced food cravings, going for a walk or jog can help clear and distract your mind long enough to realize you aren’t actually hungry and can banish your hankering for junk food. 

You Sit All Day 

Sitting all day is just one of the ways your job is making you fat, but did you know it could also be a reason for your constant tummy rumbling? According to research published in the journals Diabetes Care and BMJ Open, when middle-aged overweight and obese adults interrupted long periods of sitting time with short bouts of walking every 30 minutes, they were able to both minimize spikes in blood sugar and lower insulin levels after eating meals. Both mechanisms control how soon you will start to feel hunger pangs after eating. Without getting up to walk, your body may struggle to manage its glucose sensitivity, and it can lead you to feel hungry soon after noshing. 

Eat This! Tip: 

Set a timer to go off every 20 or 30 minutes during the work day to remind you to get up and walk—even if it’s just going to the break room to grab a glass of water. 

You Have a Sweet Tooth 

It’s the dip in your blood sugar levels that triggers the release of hormones to tell your body that you’re hungry. Besides refined carbs, that crash in blood sugar is also the result of eating foods full of added sugars and no fiber or protein to help slow the digestion of these sugars. Besides your morning java, you’d be surprised to learn of the foods where sugar is lurking—like bread, condiments, frozen meals, breakfast cereals, and salad dressings.  

Eat This! Tip: 

The easiest way to cut down on added sugars is leaving the ultra-processed foods on the store shelves and whipping up your own homemade snacks. According to a recent study published in the journal BMJ Open, ultra-processed foods—such as bread, salad dressings, frozen entrees, and condiments—on average contribute a whopping 90 percent of an American’s daily added sugar intake. 

 

Your Gut Health Is Off 

Years of rampant antibiotic use and unhealthy eating centered on saturated fats and sugars can knock your digestive system so out of whack that it could be blunting your weight loss efforts. That’s because these conditions empower the harmful bacteria that live in your gut while weakening the beneficial bugs. As a result, the good guys can’t effectively do their job: part of which is regulating your hunger hormones. According to researchers at New York University, a stomach bacterium called Helicobacter pylori can actually change the levels of the hunger-stimulating hormone, ghrelin, in your body. Researchers found average levels of H. pylori have decreased in our belly biomes with the rise of the fast-food society. And that means less of its inhibiting effect on our appetites—perhaps reason for why many of us are always hungry. 

Eat This! Tip 

To mend your tummy, cut out the bad-bug-feeding sugars from your diet, and load up on both prebiotics and probiotics. Prebiotics are a source of food for the good guys in your gut to help them build strength, and probiotics act as reinforcements, helping to drive out the bad guys. Good sources of prebiotics are legumes, onions, artichokes, spinach, and oats, and probiotics can be found in fermented foods as well as in Greek yogurt. 

You Drink Your Nutrients 

Smoothies and juices might be all the rage right now, but if you’ve ever swallowed a meal-replacement drink and felt hungry almost immediately after, here’s why: Your body doesn’t register liquid calories the same way as it does with solids. In fact, studies have shown that energy obtained from fluids is less satisfying than calories from solid foods, so we drink more before feeling satisfied, according to a study in the American Journal of Clinical Nutrition. Experts hypothesize that the physical act of chewing increases physiological satiety responses—one recent study in Food Quality and Preference attributed the satiety signal with the fact that hearing the crunch of food can serve as a way to monitor your consumption—or that whole foods are more slowly digested than liquids, a process known as gastric emptying, which causes your stomach to actually feel fuller for longer. 

Eat This! Tip 

We certainly love our smoothies around here, but if you’ve become victim to always feeling hungry it might be best if you laid off on the blended meals. Or, follow the advice of recent findings: Published in the American Journal of Clinical Nutrition, a study found that thickening a smoothie made people feel fuller, regardless of how many calories it had. Thicken up your blended beverages by subbing out almond milk for Greek yogurt and water. 

You’re Severely Overweight 

Merely the fact that you’re carrying around extra weight may be enough to induce uncontrollable hunger pangs—even after you’ve just eaten. New research from a multidisciplinary team at UT Southwestern Medical Center found that severely obese women continue to respond to food cues even after they’ve eaten and are no longer physically hungry, unlike their lean counterparts. Using an MRI, researchers discovered that the brains of severely obese women showed they were still excited about the idea of eating even though they had just consumed a meal and reported feeling satiated. The findings, published in the journal Obesity, suggest that some people with severe obesity have an underlying drive to continuously nosh despite not feeling hungry. 

Eat This! Tip: 

It’s not too late to start! Drastically cutting calories will only make hunger pangs worse, as this puts your body in starvation survival mode and revs up production of hunger hormones while slowing metabolism.  

 

You Eat Off Large Plates 

You may have gotten them as a wedding gift, but that set of extra large dinnerware has to go. When you serve yourself on a bigger plate, a typical portion of food may appear smaller and can trick your brain into thinking you aren’t eating enough food. Contrarily, smaller plates make food servings appear significantly larger, which tricks your mind into thinking you’re about to consume more calories than you really are. In fact, a study published in Appetite discovered people were satisfied for longer periods of time after researchers showed participants a large portion of fruit went into their smoothie compared to participants who were shown a small piece of fruit—even though both groups were actually given the same size smoothie to drink. The authors of the study suggest that feeling full or still hungry may be based on the perception of food quantity rather than solely based on caloric intake. 

Eat This! Tip 

Try the trick at home by using smaller plates and glasses that make your portions look more generous, it’s just one of the easy ways to cut over 50 calories. That way you’ll trick your brain into feeling fuller, even though you’ve actually eaten less! 

Certain Meds Give You Munchies 

If you were prescribed a new medication and subsequently noticed an insatiable increase in your appetite, your Rx may be to blame. Antidepressants, steroids, birth control pills, beta-blockers, anti-seizure and migraine meds, and rheumatoid arthritis treatments have all been found to increase appetite in patients. 

Eat This! Tip 

That doesn’t mean you should take yourself off the drug, though. Confirm with your doc that the medication is indeed the culprit, and discuss what other treatments are available. Your doctor might be able to prescribe a different medication that doesn’t carry the same belly-bulging side effects. 

You Rarely Prepare Your Own Food 

It may be a time saver, but eating out or grabbing a processed snack from the grocery store won’t help you curb your hunger pangs as much as you think. Restaurant food—even the desserts—is typically loaded with salt, which research has found can release the feel-good hormone, dopamine, making sodium-laden fare pretty addictive. (Which means you’ll constantly crave it!) As for processed junk? These foods are often made with appetite-revving additives like MSG, which encourage you to continue noshing beyond your fill. 

Eat This! Tip: 

Try cooking a majority of your own meals and snacks at home. You’ll not only be able to control the addictive sodium levels and leave out the appetite-revving additives—both will help to curb your seemingly insatiable hunger pangs—but you’ll also consume nearly 200 fewer calories than those who cook less, according to Johns Hopkins researchers. 

You May Have a Medical Issue 

There are many reasons why you’re constantly hungry, but if none of the reasons above sound like your problem, it might be something you’re unaware of. A few possible medical reasons: 

  • Women who experience premenstrual syndrome (PMS) often have food cravings, as do women during early stages of their pregnancy. 
  • If your sudden hunger is also paired with an unquenchable thirst, you may want to talk to your doctor about being tested for diabetes. What may be happening is that you’re developing an insulin resistance, which means your body can’t as effectively funnel the glucose in food to be used as energy, and instead it stays in your bloodstream. As a result, you can experience “insulin resistant hunger” characterized by craving sugars or starches rather than being physically hungry. 
  • Sometimes, excessive hunger is the sign of a parasitic infestation in your intestine, which can occur after eating undercooked meat from infected animals. For example, tapeworms act by noshing on the essential nutrients from your food. (Yikes!) Because your body is missing out on these satiating nutrients, it can cause you to feel hungry and thus overeat. 
  • You may be suffering from a chronic, autoimmune health condition called hyperthyroidism—a condition in which your metabolism-running thyroid gland is running in overdrive. When your metabolism is constantly stimulated, it can result in feeling hungry all the time. 

Eat This! Tip: If you suspect any of the issues above, consult your doctor for a diagnosis and treatment options. 

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

Foods That Lowers Your Cancer Risk

Although there’s no guarantee, adding these cancer-fighting foods to your diet is a smart step. 

Finding out you have cancer can be one of the most distressing and defining moments of a person’s life. And, unfortunately enough, the stark picture of doctors forced to break the news is all too common. In 2018 alone, it was estimated 1,735,350 new cases of cancer would be diagnosed in the U.S. 

Fortunately, there are ways to avoid becoming a statistic. Steering clear of excessive use of tobacco and alcohol, getting immunized for certain viral infections like Hepatitis B and HPV, as well as changing your diet are all potent ways to slash your risk of getting diagnosed. 

And while there’s no guarantee of living cancer-free, replacing fried foods, processed meats, and sugary treats with our 50 foods that are scientifically-proven to cut your cancer risk is a wonderful way to start.  

Mushrooms 

Our favorite burger toppers may do more than add a punch of umami and vitamin D to your meals. A study in the International Journal of Cancer found that Chinese women who consumed just 10 grams (the equivalent of one small veggie) or more of fresh ‘shrooms daily were about two-thirds less likely to develop breast cancer than those who avoided mushrooms. What’s more, high mushroom intake has also been associated with lower risk of breast cancer in premenopausal women. 

Navy Beans 

You’ve likely added high fiber foods to your diet because they’re superstars when it comes to helping you feel full, eat less, and lose weight. And now we know that these foods can also help you reduce your risk of breast cancer! According to Harvard researchers, for every 10 grams of fiber a woman eats per day, her breast cancer risk slashes by seven percent. And navy beans just happen to pack nearly 10 grams of the belly-filling macro in just half a cup! Experts believe that the fiber helps to reduce high estrogen levels in the blood, which are strongly linked with breast cancer development. 

Walnuts 

Not only can these heart-shaped nuts help fight fatty food cravings, they can also fend off cancer cells. Walnuts contain gamma tocopherols, a vitamin that stops the activation of Akt—the enzyme essential for cancer to thrive—without affecting non-cancerous cells. Not only that, these creamy nuts also boast phytosterols, which can help regulate estrogen levels in both men and women as well as slow the growth of breast cancer cells by blocking estrogen receptors. In fact, a study in the journal Nutrition and Cancer discovered that when mice were given the human equivalent of two ounces of walnuts for a month daily, tumor growth in the walnut-eating mice slowed down to half the rate of the tumors in the mice who didn’t eat walnuts. 

Cooked Tomatoes 

From pasta sauce to ketchup and cocktail mixers, tomatoes have given us some of our favorite pantry staples. But did you know that they also help reduce women’s risk of developing breast cancer? A study in the Journal of the National Cancer Institute found that women with the highest levels of lycopene, a carotenoid found in tomatoes, had a 22 percent decreased risk of developing cancer, while women with the highest levels of carotenoids in general had a 19 percent lower risk. 

Sweet Potatoes 

Sweet potatoes, another reddish veggie is rich in carotenoids—specifically, beta-carotene. The same Journal of the National Cancer Institute study found that women with the highest levels of beta-carotene in their blood had a 17 percent lower risk of developing certain types of breast cancer. Experts speculate that carotenoids contain compounds that help regulate cell growth, defense, and repair. To get the most bang for your carotenoid buck, scientists recommend blanching the potatoes and then seasoning. 

Pomegranates 

Cracking open a pomegranate is probably one of the best things you can do for your health and flat belly goals. The fiber-rich arils (the edible, bursting seeds in the fruit) can actually help your body inhibit the growth of hormone-dependent breast cancer, a study published in Cancer Prevention Research proves. The ellagic acid in pomegranates can potentially protect against breast cancer by suppressing estrogen production and preventing the growth of cancer cells. And they’re not the only health food staples rich in ellagic acid; raspberries, strawberries, cranberries, walnuts, and pecans are, too. 

Tea 

Tea is teeming with antioxidants called polyphenols—which also just happen to boast anti-breast cancer properties. A small study conducted by the National Institute of Health’s (NIH) National Cancer Institute found that Japanese women who drank at least one cup of green tea a day had less cancer-causing urinary estrogen than women who didn’t sip. Just make sure to avoid the bottled stuff and brew your own batch at home. 

Broccoli 

Broccoli may not have been your dinner side of choice when you were a kid, but since your palate has likely matured since then, we’re going to fill you in on a little secret: sulforaphane, an anti-inflammatory compound found in the veggie, has been shown to zap away breast-cancer-causing chemicals and inhibit the growth of breast cancer cells. Wondering how to reap the most benefits out of your broccoli? Steam it! Cooking the veggie in vapor will also ensure it’s flat belly-friendly, too. 

Wild Salmon 

After analyzing a plethora of international studies, the BMJ journal published a report that revealed this shocking statistic: women who consumed the highest amount of fish-based omega-3 fatty acids were 14 percent less likely to get diagnosed with breast cancer than those who avoided the seafood. And there’s more good news: you don’t have to add salmon your menu so often to reap the benefits. Other fish high in omega-3s include sardines, cod, mackerel, and anchovies. 

Vitamin-D-Fortified Organic Milk 

A study published in Cancer Prevention Research found that vitamin D could reduce breast cancer risk in women by up to 50 percent. And another more recent study associated low levels of vitamin D in the blood with a heightened rate of breast cancer tumor progression. To stop cancer in its tracks, start your mornings by splashing vitamin-D-enriched organic milk into your coffee or dousing a bowl of healthy cereal with the stuff! 

Olive Oil 

The Mediterranean diet isn’t only helpful when you’re trying to boost overall health and weight loss, it’s also got another fab benefit. A Spanish study published in JAMA Internal Medicine found that women who followed a Mediterranean diet rich in extra-virgin olive oil had a 68 percent lower risk of developing breast cancer compared to women who consumed corn oil. Experts believe that the olive oil’s anti-inflammatory phenolic compounds and oleic acid were responsible for curbing cancer cell growth. 

Eggs 

Eggs are packed with a unique nutrient known as choline, which has been shown to speed up weight loss as well as lower your risk of breast cancer! According to a study published in The Journal of the Federation of American Societies for Experimental Biology, women who consumed the highest amount of choline had the lowest risk of breast cancer. 

Spinach 

When it comes to leafy greens, we definitely have a lesson to learn from Popeye. Spinach is a potent source of lutein and zeaxanthin, two carotenoids that have resulted in a 16 percent reduced rate of breast cancer if consumed abundantly. This salad green is also rich in DNA- strengthening folate, a B vitamin essential during pregnancy. A study published in the journal PLoS ONE linked low levels of folate to an increased breast cancer risk. 

Turmeric 

Curcumin, the main antioxidant polyphenol in this root spice, is also jam-packed with chemopreventive properties. A study in Molecular Oncology showed that anti-inflammatory curcumin can help deter breast cancer cell formation. Now there’s a good reason to clink glasses and cheers to a turmeric latte. 

Coffee 

Java drinkers rejoice: you may actually help lower your risk of antiestrogen-resistant estrogen-receptor (ER)-negative breast cancer by brewing a cup. A 2011 study in the journal Breast Cancer Research discovered that women who often guzzled down a cup of joe had a lower incidence of ER-negative breast cancer than women who preferred other bevs. “One possibility is that coffee’s antioxidants protect cells from damage that can lead to cancer. 

Peaches 

Here’s some peachy-keen news: A study found that a higher intake of peaches was associated with a lower risk of breast cancer among post-menopausal women. To reap the same chemopreventive benefits, munch on two to three peaches per day. 

Chickpeas 

The main ingredient in our fave dip ever (none other than hummus) can also help you battle breast cancer. A study published in the Nutrition and Cancer journal discovered that chickpeas contain anti-cancer agents called protease inhibitor concentrates. 

Blueberries 

If you’re craving something sweet, but don’t want to undo your weight loss wins, grab a handful of antioxidant-rich blueberries! A review published in the journal Anti-Cancer Agents in Medicinal Chemistry expressed that these sweet blue orbs “show promise as effective anti-cancer agents” due to their ability to prevent cancer cells from forming, as well as increasing healthy cells’ ability to kill off cancerous ones. 

Carrots 

Who knew that bag of baby carrots can help fend off one of the scariest serial killers in America? According to research published in The American Journal of Clinical Nutrition, out of 33,000 women, those who consumed the highest amount of carotenoids, which were present in their blood, showed a 18 to 28 percent lower risk of breast cancer. If you’re tired of dipping carotenoid-rich carrots into hummus—another cancer-fighting food. 

Strawberries 

Not only do they make the perfect vessel for melted chocolate, strawberries can also help fight cancer, according to a study in Scientific Reports. “We have shown for the first time that strawberry extract, rich in phenolic compounds, inhibits the proliferation of breast cancer cells in in vitro and in vivo models,” Maurizio Battino, co-author of the paper, said in a press release. 

Oranges 

Here’s another to peel an orange during snack time: the bright fruit is brimming with chemopreventive properties, according to a study published in Journal of Breast Cancer found that a high intake of citrus fruits can potentially decrease your risk for breast cancer. 

Goji Berries 

Much like many of our go-to berries, goji berries are packed with anti-inflammatory antioxidants that can help fight cancer. Research published in the journal Natural Product Research found that goji berry extract prevented the maximization of breast cancer cells. 

Pecans 

Pecans may build the base of our favorite Thanksgiving pie, but these rich nuts can help ward off cancer, too. Pecans are packed with the polyphenol ellagic acid, which has “anti-carcinogenic actions,” according to the journal of Cancer Biology & Medicine. Just don’t rely on fulfilling your pecan intake via sugar-laden desserts—eating the nuts raw or roasted is your best bet. 

Cauliflower 

When you chop, chew, and digest cauliflower, its glucosinolates break down and form biologically active compounds known as indoles and isothiocyanates. According to the National Cancer Institute, this cancer-preventive duo can deter the development of breast, lung, colon, liver, and stomach cancers. 

Cherries 

Cherries aren’t only a great snack for better sleep, they’re also deemed one of the best fruits to eat to prevent breast cancer. According to a study published in the Pakistan Journal of Pharmaceutical Sciences, cherries can minimize the risk of cancer as well as other chronic diseases. Now that’s a perfect reason to blend the stone fruit into a Zero Belly Smoothie! 

Cabbage 

Remember those cancer-fighting indoles and isothiocyanates found in cauliflower? Well, cabbage is packed with these compounds, too! Wondering how to use this versatile veggie? Get creative in the kitchen by adding it to salads or experiment with Asian-inspired noodle dishes. 

Bok Choy 

Bok choy, a delicate Chinese cabbage, can make a savory side dish as well as it can help prevent cancer cell growth, much like its cruciferous cousins. And bok choy’s got another bonus: the veggie’s solid iron content landed it a spot on our list of foods that prevent hair loss! 

Flaxseed 

Flaxseeds are almighty when it comes to lowering blood pressure, cholesterol, and preventing the big C. A study in the journal Clinical Cancer Research found that “dietary flaxseed as the potential to reduce tumor growth in patients with breast cancer.” We recommend buying these versatile seeds whole and freshly grinding them before each use to ensure you’re getting the maximum nutrients. 

Asparagus 

A study published in the Indian Journal of Pharmacology found that fiber-rich asparagus induced antioxidant activity, which can has potential to prevent cancer. Good thing these savory spears are delicious both steamed or roasted! 

Soy 

Many people associate soy with cancer due to their phytoestrogens, estrogen-mimicking plant compounds, which have been shown to fuel cancers in lab settings. On the flip side, human studies have not proved high-soy diets are linked to a maximized breast cancer risk. In fact, it’s quite the opposite, as experts believe that the soy’s isoflavones have the ability to block more potent natural estrogens in the blood. Not only does the American Cancer Society’s dietary guidelines deem that eating soy products is not only safe but “may even lower breast cancer risk,” studies in the Journal of Clinical Oncology and American Journal of Epidemiology show that eating more of these bean-based foods improved survival rates and decreased risk of lung cancer as well as a reduced risk of prostate cancer. While miso paste is a great pick, you can also add fermented tofu, tempeh, natto, soy sauces, and organic edamame to your diet. 

Citrus Zest 

Most of us prefer to peel our citrus fruits before noshing on them, but their potent peels should totally be consumed too. Citrus peels can boost the body’s production of detoxifying enzymes, and according to University of Arizona researchers, adding the zest to your meals regularly can help reduce the risk of squamous-cell skin cancer by 30 percent as well as reduce the size of existing tumors. 

Artichokes 

Artichokes can help you flatten those abs thanks to their impressive fiber count (seven grams per medium veggie!). But they also boast some more impressive benefits. A study in the Journal of Cellular Physiology found that polyphenols in artichokes can prevent breast cancer. 

Wine 

Who knew that ending your day with a glass of vino doesn’t only zap the stress away, it also prevents esophageal cancer. According to a study in the journal Gastroenterology, sipping just a single glass of white or red wine can lower your risk of developing Barrett’s Esophagus by 56 percent. Barrett’s Esophagus, a precursor to esophageal cancer, develops when acid reflux or heartburn damages the esophageal lining permanently. 

Butternut Squash 

Carotenoid-rich butternut squash can squash a woman’s breast cancer risk by 18 to 28 percent! A report in the journal Foods revealed that waiting for your squash to ripen completely—when the exterior skin is peach and the inside is a deep, bright orange—before digging into it is the best way to get the full carotenoid punch. 

Watermelon 

You might want to add watermelon to your grocery list beyond bikini season. “In a laboratory study that tried to mimic human digestion processes to see how carotenoid compounds are affected, researchers calculated that in equal weight portions, more lycopene would be absorbed from raw watermelon than from raw tomatoes,” The American Institute of Cancer Research states. 

Papaya Leaf 

After digging into the succulent papaya’s inner goodness, don’t toss away the leaves! According to a study conducted by researchers at, dried papaya leaves have been shown to fight cancer. In a University of Florida study, researchers exposed 10 different types of cancer cell cultures to four strengths of papaya leaf extract and found out that the fruit slowed down tumor growth in all cultures tested. You can brew a homemade tea by steeping papaya leaves in boiling water to reap their rewards. 

Garlic 

A study in the Japanese Journal of Cancer Research found that frequent intake of garlic can protect against esophageal cancer and stomach cancer. Does it count if we douse our cheese slice in garlic powder?  

Watercress 

Watercress, brimming with beta-carotene and vitamin K, is a potent cancer-fighting green, according to a study in The American Journal of Clinical Nutrition. Researchers discovered that people who ate just ¾ cup of raw watercress per day boasted less DNA damage and a reduced risk of cancer—changes especially noted in smokers! 

Guava 

A study in the Journal of Complementary and Integrative Medicine found that combining the guava’s bark, leaf, and root extract prevented B16 melanoma cells from growing in lab rats. Although human trials are needed to confirm these results, we shouldn’t shun this tropical fruit. It’s rich in essential nutrients like flu-fighting vitamin C and DNA-protecting folate. 

Persimmons 

Persimmons aren’t most people’s go-to fruit, mostly because they’re not as ubiquitous as berries or oranges, but they’re no less potent at fending cancer off. A study in Bioscience, Biotechnology, and Biochemistry shed light on the fact that persimmon extract strongly prevented the growth of human lymphoid leukemia Molt 4B cells, as well as induced those cancer cells’ death. 

Yogurt 

Yogurt, which competes with peanut butter for claiming the top spot of creamiest protein source on the planet, is also a cancer-killer in disguise. A study in The American Journal of Clinical Nutrition found that a high intake of yogurt may lower the risk of developing bladder cancer. 

Red Onion 

Next time you hit up your local supermarket, make sure that the red onions you grab are grown in Ontario. According to University of Guelph researchers, Ontario-grown red onions pack a solid dose of quercetin and anthocyanin, which can fight off colon and breast cancers. “Onions activate pathways that encourage cancer cells to undergo cell death,” Abdulmonem I. Murayyan, the study’s lead author, explained. “They promote an unfavorable environment for cancer cells and they disrupt communication between cancer cells, which inhibits growth.” 

Arizona prickly pear cactus 

This thorny fruit seems intimidating to bite into, but only before learning this reassuring finding: prickly pear extract suppressed tumor growth in mice as well as modulated the expression of tumor-related DNA, according to a study in Nutrition Journal. 

Almonds 

If you need another reason to brown bag some almonds for a mid-afternoon snack or slice and toss them into Greek yogurt, well here it is: a study in the journal Cancer Letters found that the subtly sweet nuts were can reduce risk of colon cancer. 

Brazil Nuts 

Brazil nuts’ powerful selenium punch helps regulate thyroid function in addition to killing off malignant cancer cells, according to a study in Nutrition and Cancer. As a waistline-shrinking bonus, Brazil nuts are rich in the amino acid L-arginine, which has been shown to blast belly fat. 

Whole Grains 

Whole grains are those rare, awesome carbs (think quinoa and oat bran) that can keep that tummy toned as well as help you stay cancer-free. An in-depth analysis in the journal Circulation revealed that, out of more than 786,000 individuals, those who munched on 70 grams of whole grains a day had a 20 percent lower risk of cancer mortality, as well as a 22 percent lower risk of total mortality and a 23 percent lower risk of cardiovascular disease mortality! And that’s compared to people who rarely or didn’t consumed whole grains. 

Grapes 

“Grapes and/or grape-related products in diets along with maintaining an active healthy lifestyle has both practical and translation potential in the fight against cancer and is thus beneficial to the general population,” a study in The Journal of Nutrition stated. 

Green Peas 

The closest you’ve gotten to eating peas as a kid was forking them around your dinner plate, but this stellar veggie is definitely deserving of a bite. A study in Pharmacognosy Review shows that the green peas’ apigenin, hydroxybenzoic, hydroxycinnamic, luteolin, and quercetin content can help fight cancer. 

Lentils 

A study in the journal Cancer Causes & Control discovered that a high intake of legumes—that’s where lentils come in—possess the potency to decrease the risk of cancers in the stomach, upper aerodigestive tract (the respiratory tract and the upper digestive tract combined), colorectum, and kidneys.  

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

Things a Juice Cleanse Does to Your Body

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

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

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

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

Your Metabolism Will Slow Down 

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

You Might Discover Certain Food Intolerances 

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

You’ll Be Sensitive to Cold Temperature 

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

You May Feel Sluggish 

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

You May Experience Caffeine Withdrawal 

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

You’ll Drop Water Weight 

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

You May Feel Lightheaded 

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

Your Skin Can Dry Out and Age More Quickly 

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

Your Appetite May Calm Down 

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

Your Hair and Nails Won’t Grow 

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

You’ll Experience Short-term Weight Loss 

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

You’ll Have Random Bursts of Energy 

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

You Might Get a Little Depressed 

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

You Could Damage Your Teeth 

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

Vitamins Don’t Get Delivered Like They Should 

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

Your Gastrointestinal Tract Starts to Shut Down 

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

Your Breath May Stink 

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

You Lose a Little Muscle Mass 

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

You’ll Get a Nutrient Boost 

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

Your Weight Loss Will Be Confusing 

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

You’ll Probably Have Some Diarrhea 

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

You Can Heal Your Cells 

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

You’ll Get Hangry and Crank 

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

You Could Damage Your Liver 

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

Your Brain is Deprived 

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

Your Kidneys and Liver Can’t Do Their Thing 

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

You May Lose Your Focus 

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

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

What Happens To Your Body When You’re Hangry

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

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

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

Your Body Freaks Out About Where Its Reward Is 

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

Your Stomach Yells at Your Brain to Eat 

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

Your Dopamine Levels Decrease 

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

And That Low Dopamine Means Out-of-Control Emotions 

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

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

The Same Gene Controls Hunger and Anger 

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

You’re Low in Brainfood 

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

Even Your Brain Gets All Hangry 

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

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

Your Levels of Stress Hormones Increase 

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

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

You Lack Hormone Building Blocks 

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

We’re Not Eating Properly In General 

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

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

So What Can You Do About It? 

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

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

Surprising Reasons Why You’re Gaining Weight

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

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

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

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

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

You don’t weigh yourself. 

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

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

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

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

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

Your job is stressful. 

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

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

You aren’t eating enough protein. 

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

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

You never indulge. 

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

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

You’re working out too much. 

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

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

You suffered from an injury. 

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

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

You’re overeating healthy foods. 

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

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

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

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

You’re simply getting older. 

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

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

You’re dehydrated. 

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

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

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

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

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

You aren’t paying attention to your sodium intake. 

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

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

You kept all the junk food in your house. 

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

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

Your thyroid is to blame. 

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

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

 

You’re depressed. 

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

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

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

You’re taking medication. 

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

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

You eat too healthy. 

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

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

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

You Messed Up Your Metabolism Today If,

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

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

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

You Didn’t Get a Good Night’s Sleep 

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

You Started Your Day Dehydrated 

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

You Had Road Rage 

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

You Drank Too Much Caffeine 

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

You Passed Up Your Fruit 

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

You Chose the Wrong Afternoon Pick-me-up 

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

You Didn’t Eat Organic 

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

Your Home or Workplace Was Too Warm 

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

You Had Zero Carbs 

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

You Lowered Your Weights Too Fast 

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

You Thought Nuts Were Too Fatty 

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

You Took it a Little Too Easy 

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

You Had an All-or-nothing Workout Mentality 

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

You Worked Out at the Wrong Time 

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

You Consumed Too Many Pesticides 

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

You Consumed Dietary Toxins in Processed Foods 

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

You Drank Water with Tons of Fluoride and Chloride 

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

You Popped Unnecessary Meds 

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

You Didn’t Get Enough Protein 

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

You Ate Too Little 

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

You Forgot About Vitamin D 

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

You Skipped Calcium 

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

You Ate Refined Carbs 

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

You Missed Out on Probiotics 

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

You Indulged in More Sweets Than You Should 

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

You Had One Too Many 

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

You Sat Pretty Much All Day Long 

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

You Ate Too Many Calories Too Late in the Day 

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

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

You Shunned Table Salt for Sea Salt 

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

You Worked the Nightshift 

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

You Ate Odd Amounts at Odd Hours 

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

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

Best Food Sources of Vitamin-B for More Energy

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

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

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

Vitamins B6 and B12 

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

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

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

Folate 

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

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

Thiamin, Riboflavin, Niacin, Biotin, and Pantothenic Acid 

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

How Much Vitamin B Do I Need? 

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

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

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

Avocado 

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

Pork Tenderloin 

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

Plain Low-Fat Yogurt 

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

Salmon 

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

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

Chicken 

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

Eggs 

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

Sunflower Seeds and Butter 

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

Nutritional Yeast 

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

Chickpeas 

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

Beet Greens 

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

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

Tofu 

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

 

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Things You Don’t Know About Vitamins

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

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

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

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

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

Do Not Combine Daily Vitamin E and Fish Oil 

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

Popping Vitamin A May Not Be Worth it 

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

Don’t Take Your Vitamins on an Empty Stomach 

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

B6 May Help You Sleep 

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

Fat-soluble Vitamins Have More “staying Power” 

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

Pair Vitamin C with Iron 

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

Calcium Will Compete with Iron for Absorption 

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

Take B12 if You’re Vegan 

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

‘The More, the Merrier’ is Not Always True 

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

Increase Your Vitamin Intake After Diarrhea 

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

Be Careful if You’re Taking an Iron Supplement 

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

Know This Before You Take Mangosteen 

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

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

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

Don’t Mix and Match Your Zinc and Antibiotics 

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

Take Folic Acid if Pregnancy is on Your Horizon 

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

Vitamin C is Critical for Tissue Repair 

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

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

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

Vitamin K is a Critical Factor in Blood Clotting 

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

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

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

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

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

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

Best Vitamin-A Foods For Skin, Hair and Eye Health

Boost your immune system, fight signs of aging, and boost brain function with these vitamin A-rich foods. 

If you want to maintain youthful skin, healthy hair, and sharper sight, you’re going to want to have vitamin A foods in your diet. In the world of vitamins and nutrients, vitamin A is the superhero for your sight, skin, and hair. This fat-soluble vitamin also ensures your immune and reproductive systems are on their A-game. Some research even suggests that vitamin A might help prevent cancer and macular degeneration, a main cause of blindness in older adults, according to the National Institutes of Health (NIH). 

We put together this guide of everything you need to know about vitamin A as well as the best food sources of the nutrient. 

There are four different types of vitamin A you can get from food. 

  • retinol: This is the ready-to-use form of vitamin A found in animal foods, according to Dietitians. Retinol rich foods include carrots, tomatoes, oranges, spinach, and tangerines. 
  • beta-carotene: This is a plant-based antioxidant that your body converts into vitamin A. Because it isn’t an active form of vitamin A and needs to be converted to the active form, beta-carotene is known as a provitamin A carotenoid.  There is both dietary beta-carotene, which is found naturally in foods, and supplemental beta-carotene, which is isolated beta-carotene that is used in supplements or is added to fortified, processed foods. Beta-carotene-rich foods include carrots, tomatoes, spinach, oranges, and curly kale. 
  • beta-cryptoxanthin: Another provitamin A, beta-cryptoxanthin has been found to have a relatively high bioavailability from its common food sources. Beta-cryptoxanthin-rich foods include butternut squash, persimmons, hubbard squash, hot chili peppers, and tangerines. 
  • alpha-carotene: This provitamin A is the third most common form of provitamin-A carotenoids, behind beta-carotene and beta-cryptoxanthin. Alpha-carotene-rich foods include carrots and oranges. 

All four vitamin A types are added up to count towards your daily value, which is measured in retinol activity equivalents (RAE). This number accounts for the different “bioactivities of retinol and provitamin A carotenoids, all of which are converted by the body into retinol,” according to the NIH. 

How much vitamin A do I need per day? 

The recommended daily allowance (RDA) of vitamin A, as set by the National Academy of Sciences (NAS), depends on your gender. The RDA for vitamin A is 900 micrograms RAE for men and 700 micrograms RAE for women. 

To make life simpler, the Food and Drug Administration (FDA) set the Daily Value (DV) of vitamin A at 900 micrograms (mcg) RAE. You may see the vitamin A DV reported on nutrition labels as 5,000 IU (international units), but this will change by January 2021 when the new nutrition label goes into effect. 

Rather than focus on the numbers, you can just focus on eating certain food groups to get your vitamin A. the U.S. Department of Agriculture (USDA) recommends eating 4 to 6 cups of red and orange veggies and 1 1/2 to 2 cups of dark green veggies weekly to hit your target, says Brissette. 

Are you getting enough vitamin A in your diet? 

“Since most Americans eat plenty of meat and dairy (both good sources of vitamin A), vitamin A deficiency isn’t common in the U.S. It’s more of an issue in developing countries, which have less access to fresh produce and meat. 

Symptoms of a vitamin A deficiency include fatigue, night blindness, dry skin and hair, and brittle nails. But “if you’re meeting the USDA’s recommended veggie amount, you should hit your goal.. 

The side effects of overdosing on vitamin A. 

Too much vitamin A, also known as hypervitaminosis A, is toxic. It can damage your liver, where unused vitamin A is stored, explains Brissette. It has also been connected to dizziness, nausea, headaches, skin irritation, pain in joints and bones, coma, and even death. 

The upper limit of vitamin A you should be consuming per day is 3,000 mcg, but you may also experience negative side effects by consuming as little as 1,500 mcg daily, according to the NAS and the NIH. 

It is unlikely that you would reach this amount by eating vitamin A foods, but you want to be cautious about the dosage of your vitamin A supplements as well as how often and how long you are taking them. 

The foods highest in vitamin A. 

The best sources of vitamin A are a combination of vegetables, dairy products, fish, and beans. 

The top 7 vitamin A foods that are considered an excellent source of the nutrient (more than 20% DV) are: 

  1. beef liver: 6,540 mcg vitamin A (726% DV) per 3 ounces fried 
  1. canned pumpkin puree: 1,910 mcg vitamin A (212% DV) per 1 cup 
  1. sweet potato: 1,130 mcg vitamin A (126% DV) per medium potato with skin 
  1. spinach: 570 mcg vitamin A (63% DV) per 1/2 cup frozen then boiled 
  1. carrots: 459 mcg vitamin A (51% DV) per 1/2 cup raw 
  1. ricotta cheese, whole milk: 328 mcg vitamin A (36% DV) per 1 cup 
  1. vanilla soft serve ice cream: 278 mcg vitamin A (31% DV) per 1 cup 
  1. cantaloupe: 186 mcg vitamin A (21% DV) per 1/2 cup raw 

Here are the best vitamin A foods to add to your diet. 

Liver 

Vitamin A content: 6,540 mcg (726% DV) per 3 ounces fried 

You might not think liver ever makes it to your plate, but it does if you ever dip into paté or foie gras on a charcuterie board. In three ounces of pan-fried beef liver, you’ll get 726 percent of your daily vitamin A needs. “Liver is the main place extra vitamin A is stored in us and in animals, so if you eat animal liver that’s where a lot of it is,” says Dietitians. With that said, liver is also high in saturated fat, so it’s not a nutritionist’s top pick—especially compared to the other options on this list. “If you have enough veggie sources and dairy, you’ll be covered. 

Canned Pumpkin 

Vitamin A content: 1,910 mcg (212% DV) per 1 cup 

If you want to eat more vitamin A foods, you shouldn’t reserve canned pumpkin for the fall months. “Because canned pumpkin is already cooked and blended, you get a higher concentration than when it’s fresh,” says Brissette. To add it to your diet outside of making pumpkin pie, swap plain canned pumpkin as a nutrient-rich replacement for oils in recipes like pumpkin bread or pancakes, mix it in oatmeal, add it to a smoothie, or use it in a soup. 

Sweet Potatoes 

Vitamin A content: 1,130 mcg (126% DV) per medium potato with skin 

“This one tops my list,” says Dietitians. A medium sweet spud with the skin on packs a whopping 560 percent of your daily value (DV) of vitamin A. Sweet potatoes are higher in fiber than white and yellow potatoes, which helps keep you regular, lowers your risk of diabetes and heart disease, and boosts your immune system by promoting a healthy balance of gut bacteria. They’re also lower on the glycemic index than white potatoes, so they don’t raise and drop your blood sugar as much, keeping your hunger in check and helping you manage your weight. 

Because vitamin A is a fat-soluble vitamin, you’ll absorb it better if you pair your potato with just five grams of healthy fat like olive oil, butter, or avocado oil. 

Spinach 

Vitamin A content: 570 mcg (63% DV) per 1/2 cup frozen then boiled 

“People only think of red and orange veggies as having beta-carotene, but some leafy greens are rich in it as well. Half a cup of cooked spinach, for example, has 63 percent of your DV of vitamin A. It’s also loaded with antioxidants and vitamins C, E, K, and B along with fiber, iron, magnesium, potassium, and calcium. Brissette likes keeping frozen spinach cubes on hand to throw into pasta sauce, smoothies, and soups to bump up the veggie content. 

Carrots 

Vitamin A content: 459 mcg (51% DV) per 1/2 cup raw 

“We probably think about carrots for improving eyesight because of World War II nutrition posters that encouraged people to eat carrots so they could see in the dark. Another great source of beta-carotene, half a cup of raw carrots has 184 percent of your DV of vitamin A. And don’t worry about the sugar. “They’re packed with fiber, and you’d have to eat a lot of carrots for that to be an issue. 

While baby carrots are a super convenient and healthy snack dipped in hummus, try shredding whole carrots and adding to salads or tossing diced ones to tomato sauce to cut the acidity and add a sweet flavor without adding sugar. 

Broccoli 

Vitamin A content: 60 mcg (24% DV) per 1/2 cup frozen, boiled 

Another dark leafy green that’s high in vitamin A is broccoli. A half-cup of boiled broccoli serves up 24 percent of your DV. Plus, the cruciferous vegetable contains many of the same antioxidants and nutrients as spinach. Brissette buys broccoli frozen or fresh and chops it into tiny pieces to add to frittatas, omelets, and scrambles. Or she’ll top it on rice in her rice cooker to bulk up the veggies. 

Fortified Low-Fat Milk 

Vitamin A content: 143 mcg (16% DV) per 1 cup fat-free or skim, with added vitamin A and vitamin D 

Because it’s fortified, a cup of milk has about 16 percent of your daily vitamin A needs. While that’s not a lot, it’s a decent amount considering the protein, calcium, and vitamin D you’re also downing. If you sip on milk alternatives, keep in mind that some are fortified with vitamin A but a lot aren’t. 

Red Bell Peppers 

Vitamin A content: 144 mcg (16% DV) per 1/2 cup red raw peppers, sliced 

While you might think of peppers as a good source of vitamin C, fiber and potassium, 1/2 cup of raw chopped red peppers also offers 16 percent of your DV of vitamin A. Whip up the latest Instagram trend: The pepperwich. Chop a bell pepper in half, hollow out the seeds, and use it like bread by stuffing it with your favorite salad fillings (think tuna salad, brown rice, egg salad, chicken salad, etc.). Or stuff it with ground turkey, tomato sauce, mushrooms, and shredded cheese, and bake in the oven. 

Mangoes 

Vitamin A content: 89 mcg (10% DV) per 1 cup 

One whole mango delivers 10 percent of your DV of vitamin A, but it’s also rich in vitamin C and other immune-boosting antioxidants. Brissette suggests dicing it up with red onions, jalapenos, and cilantro to make mango salsa. Serve it on top of fish, shredded chicken tacos, or crab cakes. 

Noticing a trend with the orange fruits and veggies on the list? Beta-carotene is a type of carotenoid, which is also a pigment that gives food its color. (You’ll also find beta-carotene in spinach and broccoli, but they’re green because they also have chlorophyll.) “Dietitians recommend eating the rainbow because phytochemicals come in different colors, and each is a hint that there are pigments with different health benefits. 

Dried Apricots 

Vitamin A content: 63 mcg (7% DV) per 10 halves 

If you’re really looking for a vitamin A hit, choose dried over fresh apricots for a more concentrated source. Stash a bag of no-sugar-added dried apricots in your office drawer for an easy, storable snack. Just keep an eye on your portions; dried fruit is higher in sugar and calories than the same serving size of fresh fruit. “Having a couple of tablespoons of dried fruit per day is fine, but I always recommend going for fresh or frozen first. 

Sockeye Salmon 

Vitamin A content: 50 mcg (6% DV) per 3-ounces cooked 

Oily fish is a good way to get vitamin A because vitamin A is a fat-soluble vitamin, says Brissette. Salmon, herring, trout, arctic char, tuna, and eel are all decent sources. In three ounces of cooked sockeye salmon, you get six percent of your daily needs. 

While it’s not one of the best sources of vitamin A, you should eat fatty fish for other healthy nutrients. That’s especially the case for anti-inflammatory omega 3 fatty acids that support your heart health and brain function. Fatty fish is one of the few foods that is naturally high in vitamin D, which supports bone health and your immune system. Dietitians suggests making poke bowls at home using high-grade salmon and yogurt instead of mayo, or burgers pan-fried in avocado oil using canned salmon. 

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