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Category Archives: Nutrition & Diet

Foods That Boost Your Mood

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

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

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

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

Black Beans 

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

Whole Grain Bread 

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

Beets 

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

Seaweed 

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

Blueberry Juice 

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

Red Wine 

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

Eggs 

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

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

Red Peppers 

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

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

Coconut 

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

Dark Chocolate 

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

Pumpkin Seeds 

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

Mussels 

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

Yogurt 

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

Asparagus 

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

Honey 

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

Cherry Tomatoes 

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

Olive Oil 

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

Spinach 

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

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

Green Tea 

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

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

Flaxseed 

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

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

Salmon 

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

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

Crab 

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

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

Bananas 

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

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

Peas 

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

Brussels Sprouts 

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

Chicken 

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

Raisins 

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

Oysters 

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

Avocado 

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

Apricots 

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

Chia Seeds 

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

Broccoli 

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

Lemon 

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

Tuna 

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

Walnuts 

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

Mushrooms 

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

Clams 

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

Coffee 

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

Lentils 

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

Brown Rice 

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

Oranges 

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

Weight Loss Mantras by Nutritionists

We guarantee that this is the best weight loss advice you’ll ever get—and it’s free! 

Negative thinking when you’re trying to lose weight can send you down the junk food rabbit hole quicker than you tripping over your own feet while meeting your Tinder date. It’s time to combat that detrimental self-talk and turn to the empowering and inspiring weight loss tips that top nutritionists want you to keep on the top of your mind. These pros get paid to nurture others’ nutrition goals, but you get their words of wisdom for free. 

’90 Percent Fuel, 10 Percent Fun’ 

“This is a great one for helping people keep a good perspective on healthy eating,” shares Frances Largeman-Roth, RDN, nutrition expert and author of Eating in Color. “You don’t need to count every calorie. Just try to keep a mental tally of what you’ve eaten in a day, week, etc. Kale, quinoa, almonds, and all the rest of the healthy stuff should be the crux of what you’re eating—but there’s still a little room for champagne and chocolate!” 

‘Eat to Nourish Your Cells’ 

We’re gonna go out on a limb and guess you don’t think about your neurons and mitochondria when you’re diving into your burrito bowl. “We often talk about eating in terms of weight loss, and we forget what eating actually does,” emphasizes Lisa Hayim, registered dietitian and founder of The Well Necessities. “But when we visualize eating to nourish our cells, we begin to see the true purpose of food, and can’t help but want to honor its ability to thrive.” 

‘Aim for Progress Not Perfection’ 

There is no such thing as a perfect diet. “Keep making positive changes in your diet and you’ll reap the rewards. When you stray from a healthy eating plan, instead of throwing in the towel on healthy eating altogether, simply acknowledge that you wandered off track and simply wander back on.”  

‘Everything in Moderation. There Aren’t Bad Foods, Just Better Foods!’ 

“There are many factors that go into everything we eat, each time we eat: Freshness, nutrition, seasonality, culture, comfort, taste, appearance. “That said, denying yourself something that fulfills other needs ends up creating an unhealthy relationship with food. Denial is not a sustainable ‘diet.’ You can and should indulge, just do so responsibly.” Dieticians recommends viewing those kinds of foods as treats; you can still eat them, just less often and in smaller portion sizes. 

‘Delicious Can Mean Nutritious’ 

Making a commitment to healthy eating doesn’t mean drab slabs of grilled protein and endless pots of brown rice simmering on your stove. “Healthy doesn’t mean tasteless,” stresses Dieticians. “Learn how to make some super simple meals that take minutes, taste fabulous, and are good for you!”  

‘Going on a Diet Means Going off a Diet’ 

“Don’t diet. Resist the urge to be ‘on a diet’ with weight loss as the expected payoff. ‘On a diet’ means that ‘off a diet’ is not far behind,” says Dieticians. “Your routine should be something you can—and will—live with indefinitely. Expect to act healthy for its own sake, regardless of your weight.” 

‘Change How You Eat Before You Change What You Eat’ 

“Studies show that people are more satisfied and eat less when they eat mindfully and without distractions such as the TV or cell phone. Do yourself a favor and make your kitchen table an iPhone-free zone when you nosh. 

‘Snack Like a Two-year-old!’ 

You officially have our permission. “Snacks are necessary throughout the day because they provide continuous energy and fuel. However, there are a lot of misconceptions about snacking,” says Dieticians. “If you choose to snack on those so-called ‘healthy’ 100-calorie snacks, you are doing yourself a disservice.” Dieticians goes on to explain that those particular snacks are generally high-calorie (very crunchy and full of salt, sugar, and fat) and very addictive. Instead, choose to snack on more nutrient-dense whole foods such as apples, bananas, grapes, and other low-calorie foods that fill us up. 

‘Learn to Love the Process’ 

“Lifestyle change should not be short-term,” advises nutritionist Kayleen St. John, RD at Natural Gourmet Institute, a health-supportive cooking school in New York City. “If you’re changing your life, you need to find ways to make it enjoyable so that you find happiness in your everyday. Hate kale? Don’t eat it! Hate spinning? Don’t do it! There is no one-size-fits-all meal or exercise plan that makes everyone happy. Find foods and activities that you genuinely enjoy and learn to love the process.” Amen to that! 

‘I Am Breathing In, I Am Breathing Out’ 

Namaste, folks: “This one might sound a bit silly, but works wonders. Food causes all sorts of emotions to arise, and many of the situations in which we eat (family dinners, holidays) trigger binging or overeating. “The second you begin to feel hot, nervous, or anxious, I recommend removing yourself from the situation for a minute, close your eyes, breathe deeply, and repeat this mantra at least five times. When we slow down our breathing, we stimulate the parasympathetic nervous system, which is responsible for calming us down.” 

‘Scales Are for Fish’ 

If you giggled a little bit at that one, you’re not alone! But there’s something empowering about not acting like the scale is some master truth. “I prefer my clients to keep count of their weight loss in terms of their self-confidence and the way clothing can fit,” explains Dieticians. “Scales can be misleading and checking in too frequently can easily become obsessive, leading to feelings of negativity.” And speaking of our underwater fishie friends, make sure not to drink like one, either. 

‘A Treat Doesn’t Have to Be Something That You Eat’ 

“When you ‘reward’ yourself, it doesn’t always have to be with food. A lot of my clients like to relax at the end of the day and treat themselves with food or a glass of wine, whereas treating yourself to an hour of reading good book or taking a relaxing bath are healthier ways to spoil yourself,” offers Dieticians. We prefer that good book in the bath with a lovely cup of tea. 

‘Mistakes Are Proof That You’re Trying’ 

This is particularly great to remind yourself of on days when you’re feeling down. “To be successful in anything, you can’t let perfection be the enemy of good. “Changing your lifestyle is no exception. Don’t expect to eat ‘perfectly’ or hit your exercise goals everyday because it likely won’t happen. When you slip up and make a mistake, all that means is that you’re trying, which is more than you can say before you began your journey. Mistakes aren’t mistakes; they’re stepping stones.” And ditto for that ex you met three beers deep at that tailgate last Fall. 

‘Don’t Love It? Don’t Eat It’ 

“Don’t waste your calories on foods you don’t love. “For example, if you try a dessert that isn’t very good, stop eating it! This works great when you are going to parties or out to eat at a restaurant. When you get food and don’t love it, don’t feel like you need to eat it all.” Dieticians says this also helps with portion control since people think they need to clean their plate or get the most for their money, which leads to overeating. Bonus mantra: It’s going to go to waste, either way. 

‘Color Your Plate’ 

You should try to always have a variety of different colors and hues of foods on your plate, according to Ben-Asher. “It is important to have a balance of plant-based foods consisting of fruits, vegetables, and unrefined carbohydrates. The more colors and the deeper the colors, the more vitamins and minerals and antioxidant phytonutrients a food possesses—which is important in disease prevention and health promotion.” 

‘Finish Eating by Sundown’ 

Here’s an interesting study Hartley shared with us: Mice that ate after 7 p.m. gained weight, even when it was the same amount of calories as the mice that didn’t. “Current scientific knowledge maintains that it doesn’t matter when you eat, as long as you stay within your daily calorie requirements to maintain a healthy weight. But I expect those recommendations to change in time.” And ever notice how when you eat late at night you feel crummy the next morning, skip breakfast, and then wind up overeating later? That’s a vicious cycle that’s worth breaking tonight, by 6:59 p.m. 

‘Cook at Home, Take Control of Your Health’ 

“More than 50 percent of the average American’s food budget is spent on foods prepared outside the home. “We have a heavy reliance on foods that are higher in calories, fats, sugars, and sodium. On the flip side, when foods are cooked at home, they are inherently healthier because you get to decide every ingredient that goes into what you cook.” Dieticians says that being connected to the food you are cooking creates a better awareness and mindfulness of what you’re putting into your body. (You’ll save a ton of money from not dining out.) 

‘Work on Your Spiritual Growth and Weight Loss Will Follow’ 

“Instead of measuring progress in terms of pounds gained or loss, look for signs that mark your emotional growth,” recommends Dieticians. “Do you nourish your soul, cope well with stress, persevere through setbacks, and love your body and yourself? Emotional health usually produces physical health.” 

‘Don’t Eat Unless You Are Truly Hungry’ 

“Learn to monitor your hunger-fullness level,” advises Dieticians. “Eat when you are one-fourth full and stop when you are three-fourths full. Adjust the amount and type of food you eat so that hunger occurs every five hours of so.”  

‘Have Faith in the Set Point Theory’ 

This one best applies to those who have had recent weight gain, such as post-pregnancy or from stress, as opposed to struggled with weight their whole lives. “The set point theory is the theory that an adult’s body is maintained at a stable level over long periods. “It suggests that your weight is predetermined and that you have a feedback mechanism that will ultimately bring you back to your original weight.” In other words, don’t freak out; everything will be okay. 

‘Every Day is a Brand New Chance to Start Taking Care of Yourself’ 

“This is one of my favorite mantras. “Lots of people get down on themselves because they went crazy and ate and drank too much on their birthday, vacation, etc. I really try to encourage folks to look at every day as a new chance to start fresh and make the choices you want to make. 

‘Quality and Quantity’ 

“Yes, it is possible to have too much of a good thing; you don’t need three cups quinoa. “While a calorie-restricted diet full of processed foods isn’t the way to go either, both quality and quantity of food need attention for long-term health and wellness.” Yes, even dark chocolate can be too much of a good thing. 

‘Looking and Feeling Amazing is the Best Revenge’ 

When all else fails, this is one heck of a mantra to remember when you don’t feel like holding that plank any longer. “After a bad breakup or a job loss, it can be so tough to motivate. “But if you look at your health and fitness as a project and attack it that way, you can find the motivation to move past the pain and disappointment of a failed relationship or career setback. I personally have used this one several times in my life!” Because yes, even nutritionists get tempted to reach for Ben & Jerry when they’re bummed out. 

‘There Will Always Be Another Meal’ 

Many people overindulge in their favorite foods as if they’ll never get to eat them again, say The Nutritionist. “This mantra is perfect for helping our clients remember to slow down, enjoy their food, and realize that they will have many opportunities to appreciate this food again. They can choose smaller portions or pass on certain foods now, and know that they can also enjoy them in the future.” 

‘Motivation Gets You Started; Habits Keep You Going’ 

The Nutritionists explain it well: “Once you get started, your changes become a way of life, you form good habits, and you no longer need motivation—it simply becomes a lifestyle. Once it’s routine, it’s a way of life, which makes it easier to keep following the healthy track.” Take comfort in that it gets easier! 

Life-Changing Diet Hacks for Weight Loss

Selfies, mood lighting, and more fresh tips that will help you drop pounds. 

Ten years ago, we all thought the secret to weight loss was eating less and moving more—that’s what doctors told us, after all. And that’s true, but there are some secret weight loss tricks that can score you bonus points. 

We now know that everything from our environment and mentality to our stress levels and biology influence the size of our fat cells—and our pants. Thankfully, a pool of forward-thinking experts have made it their mission to devise solutions to counteract newly-discovered weight loss saboteurs—and we’ve brought them right here to your screen. 

Read on to discover these fascinating and effective weight loss tricks you probably haven’t tried before. One of them could be the key to that lifelong flat belly you’ve been looking for.  

Keep a diary 

 And nope, it’s not about keeping a food or workout journal. A recent study revealed that when women who were unhappy with their weight completed a one-time, 15-minute writing exercise about an important personal issue, they went on to lose at least 3 pounds over a three-month period, while their counterparts who wrote about an unimportant topic gained 3 pounds. “Researchers believe that reflecting on values can serve as a buffer to the stress and uncertainty that leads to emotional eating and help in maintaining self-control in difficult situations. To reap the benefits at home, Forberg suggests pulling out a journal, setting the timer, and free-flowing about what’s important to you. “Write as though no one else will read it. Come clean with what’s bugging you. It may surprise and enlighten you. 

Reorganize your plate 

 Most people think of their protein or meat as their meal’s main event, but it’s time to change the way you think. “Place flavorful vegetables front and center on lunch and dinner plates, accompanied by sides of protein and whole grains,” suggests Dietitians. By simply rearranging your plate, you’ll automatically consume fewer calories and take in more health-protective vitamins and nutrients. 

Take a selfie 

It turns out that a picture can be worth a lot of lost pounds. A recent study from a nutrition clinic in Colombia revealed that people who took routine photos of themselves while on a weight loss plan were more likely to finish the plan than the non-selfie snapping participants—and a whopping 71.3 percent met their goal weight. So instead of waiting for that one exciting “After” pic, get snappy with yourself right away and throughout the process. 

Practice self love 

 Beating yourself up over food is a knowledge-behavior gap many unsuccessful dieters fall into. It’s important to try to stop the negative self-talk, says Dietitians. “I often suggest imagining that your desire to overeat is a lovable 5-year-old child. “You don’t want to berate or shame your appetite—that only leads to more dysfunctional eating.” Instead, treat yourself with respect, understanding, and affection, as you would that child.  

Display the grocery store receipt 

 Post your grocery receipt on the refrigerator door. “This visual reminder will help you eat healthy items before they go bad,” says Dietitians. “Cross off the items you’ve eaten so you know what you have left waiting for you. “This is a really effective way to encourage yourself not to let things go to waste. 

Order off the kid’s menu when doing carry out or delivery 

 Over the last two decades, restaurants have grown our portions all out of proportion. And we’d like to believe all restaurants will let you order off the children’s menu while dining in-house, but it’s not always that simple; it really is against some management policies—and you may never even see the mini menu in the first place. To skirt around the awkwardness, order off the kid’s menu when you’re doing carry out or delivery; it’s a great trick at lunch when you can pretend the meal is for your child or someone you’re a nanny for. 

Chant a mantra 

 When it seems near impossible to have the willpower or to not get down on yourself about your efforts, try chanting a mantra that has a personal meaning to you, suggests Jen Comas Keck, personal trainer and Owner of Beauty Lies In Strength. If you’ve been working on your fitness, for example, something like “I feel stronger and healthier every day that passes” may be effective. While some mantras can be almost like yoga phrases, others are rules to live by. 

Listen to music when working out 

 Sure, your time on the treadmill may seem like a great time to catch up on the news and your favorite sitcom, but doing so might make your cardio session less effective. According to a Journal of Sport & Exercise Psychology study, fast-paced, motivational music that includes phrases like “push it,” “I believe,” and “work it” can help you move faster and subconsciously motivate you to keep at it, which will supercharge your weight loss progress. 

Do your grocery shopping online 

 “One of the easiest ways to ensure your pantry is stocked with healthy foods is to shop online. I can order everything from gluten-free oats and organic mustard to raw unfiltered apple cider vinegar and have them delivered to my door without rummaging through 10 health-food stores. It has changed my life and has allowed me to use that saved time for taking care of myself.” 

Make one small grocery swap every week 

 Whether you’re shopping online or at your local grocery store, commit to making one healthy swap each week. Always buy a bag of chips as a treat? Leave them on the shelf and pick up one whole-food ingredient you’ve never tried before. “Not only is it good for your body, it’s good for your brain—plus, it will encourage you to get a little creative with your meals. “And who knows, you may find a new ingredient you love!” Some of favorite “risks” include nori (seaweed sheets) and jicama, a juicy and slightly sweet Central American root vegetable that looks like a potato! 

Make healthy food super convenient 

 When we’re in a hurry or about to pass out from hunger, we’re going to grab whatever we can get our hands on first. For this reason, it’s important to make healthy foods like fruits and veggies the most convenient foods in your kitchen to pick up and consume, says Dietitians. Place pre-cut veggies in the front of your fridge, put a bowl with fresh, grab-and-go fruit on your counter and store treats like cookies and chips on a high cupboard shelf so they are out of sight and of mind. Better yet, keep these treats out of your home altogether. This makes giving into a passing temptation—or feeding a rumbling tummy with junk—much more difficult. 

Set a carb curfew 

 If you love pasta, giving up carbs altogether can lead to progress-derailing binges down the line. Not to mention, giving up the food you love is no way to go through life—no matter how badly you want to drop a size. Instead of cutting out carbs totally, give yourself a carb curfew. “If they have a post-dinner snack, they stick to protein-rich, high-fat foods like almonds or 2% milkfat string cheese,” he explains. This is because, he adds, axing carbs at night flips the fat-burning switch by increasing the amount of fat-burning hormones released while we’re asleep. 

Variety is the spice of life. The more variety we have, the more we eat. If you must keep packaged foods like cereal or crackers in the house, limit yourself to one kind. It’ll help you consume it more slowly. 

Mentally binge 

 A recent Science study found that fantasizing about eating an entire packet of your favorite candy before indulging may cause you to eat less of it. For the study, researchers asked participants to imagine eating 3 or 30 M&Ms, and then invited them to help themselves to some of the candies as a “taste test.”  

Pack on the protein 

 In addition to fiber, protein is another important player in the weight loss game because it requires more energy to burn than carbs or fats and thus keeps you fuller longer. In fact, in a study in the journal Appetite, researchers from the University of Missouri compared the satiety effects of high-, moderate-, and low-protein yogurts on 24 to 28-year-old women, and they found Greek yogurt, with the highest protein content, to have the greatest effect. For an added boost of protein and flavor, consider swapping Greek yogurt as a savory ingredient in some of your favorite recipes (it’s easier than you think!) and topping your Greek yogurt with some fresh berries. 

Choose the high top table 

 If you’re noshing at a bar or simply have a tiny urban apartment, eating at a high top doesn’t seem like a big deal. But it’s all those other times it can make a difference. Instead of settling into a big cushy booth, skip the best seat in the house for a scientifically-proven better-for-you-seat at a high top. As it turns out, people with tables deep in the restaurant are 73 percent more likely to order that triple-fudge chocolate cake. Dietitians finds that people at these tall tables are inclined to eat a bit more healthily by ordering more salads and fewer sweets.  

Open the blinds 

 Instead of dragging yourself through the dark to the coffee pot when your alarm goes off, open all the blinds! Studies show that people who get direct exposure to sunlight in the mornings between 8 a.m. and noon reduce their risk of weight gain, regardless of how much they eat. Researchers think it’s because the morning sun helps synchronize your metabolism so you burn fat more efficiently. 

De-Motorize your life 

 Public transit and elevators may save you time, but they also prevent you from burning calories. Research shows that habits, like using a dishwasher rather than washing dishes by hand, using a leaf blower instead of a rake, and taking the elevator instead of the stairs results in the average person burning 111 fewer calories per day. That adds up to a whopping 10 extra pounds a year! The takeaway here is a simple one: de-motorize your life whenever possible—your gut is sure to thank you. 

Redefine what m&m means 

The best M&M ever? Meditation and magnesium. Chronic stress prompts a surge in the “fight or flight” hormone cortisol, which can tear down muscle fiber, impair blood-sugar metabolism, and boost the brain chemical neuropeptide Y, which sparks cravings. To keep cortisol levels down, meditate for 10 to 30 minutes daily. Calming practices normalize cortisol levels and boost levels of the appetite-suppressing hormone serotonin. To boost the benefit further, pop 250 milligrams of magnesium daily. The mineral aids muscle contraction and relaxation and has been shown to boost lipolysis, a process by which the body releases fat from its stores. 

Know the 3-day rule 

 Eating like Gwyneth all week and then turning into the Cookie Monster on the weekend can make you worse off than you might expect. Here’s why taking a “vacation” from your healthy eating is so bad: Only eating unhealthy food for three consecutive days will not only cause you to gain weight and eat more unhealthy calories, but it can also shift your gut microbiota towards the same pattern that has been associated with obesity, revealed a study by Australia’s University of New South Wales. So be sure to keep cheat meals as cheat meals (not days!). 

Never eat if you’re feeling emotional 

 To lose weight, you need to first learn the difference between emotional hunger, which comes on suddenly, and physical hunger, which comes on gradually and is often accompanied by physical cues like a growling stomach. First, realize that although a bad feeling will eventually go away; the calories you consumed while you were feeling down, will not. And the next time you’re feeling emotional, don’t try to mask your emotions or distract yourself. Experts say that truly experiencing your emotions will teach you that it’s possible to tolerate them head-on. Once you’ve done this exercise, it’s time to find a new, healthy coping strategy. Hitting the gym or calling a friend to vent are both solid options. 

Invest in a good water bottle 

 Drinking more water can help fill you up and subsequently consume fewer calories, but if you’re sipping the stuff out of a BPA-laced plastic water bottle, you may be doing your figure a disservice. A 2011 Harvard study found that adults with the highest concentration of BPA in their urine had significantly larger waists and a 75 percent greater chance of being obese than those in the lowest quartile. To aid your weight loss efforts, steer clear of products that may contain BPA in the lining. Also, be particularly leery of plastics that sport a #7 recycling symbol on them—that’s a good indicator that BPA may be present. 

Be careful about your produce 

A similar situation as above holds true for fruits and veggies. If you aren’t eating organic or taking the time to rinse off the pesticides on conventionally grown crops, you could be derailing your valiant weight loss efforts. Research suggests exposure to pesticides may impair metabolism. “They have been shown to poison the mitochondria so it cannot burn fuel. “Fuel that is not burned turns to fat.” 

Dine with a dude 

 It may not surprise you that women eat smaller portions when dining with male company, but what may shock you is the same is true for men with other guys. According to a study published in the Journal of Applied Social Psychology, women ordered items with 15 percent fewer calories when eating with men as opposed to women. Surprisingly, when men sat with other men (think: beer-and-wings night), they also ordered fewer calories—22 percent less, in fact! Researchers say the results speak to unconscious scripts about how men and women think they should behave in each other’s company. 

Try active acts of kindness 

 If you have trouble motivating yourself to move more—which is one of the most effective ways to burn calories—commit to doing one active act of kindness daily. Knowing someone else’s happiness and wellbeing is on the line is a great motivator. Not sure where to start? Return your shopping cart to the store rather than leaving it in the parking lot and log those extra steps, pick up your own coffee instead of asking an intern to grab it for you so you stay moving during the sedentary workday, or give up your seat on the bus or subway so you can actively stand. Every bit of movement can get you one step closer to success! 

Pick Green tea more often 

 We simply adore green tea for several well known reasons.  

Makeover your Netflix and chewing 

 You’re on your fourth episode in your Netflix binge, but this time it’s going to be different. Forget digging your hand into a bag of chips or cookies. To lose weight, make sure you plan your snacks rather than reaching for whatever you feel like in the moment. This is critical because a University of Houston study found that the more TV people watched, the worse their food choices became. Plus, research published in the American Journal of Clinical Nutrition shows that people who eat while distracted eat 10 percent more in one sitting than they would otherwise. 

Switch your cut of meat 

 Next time you find yourself craving a cut of beef, ask your butcher for a sirloin tip side steak instead of the filet mignon. Although the former isn’t naturally as tender as the latter, it’s a very flavorful cut of protein that your taste buds will love. Plus, the swap saves you 132 calories every 3.5-ounce serving to help with your weight loss! Use a chef’s secret and salt your meat for an hour at room temperature before cooking it. The salt draws out the juices of the cut and tenderizes the protein, making it more flavorful and tender. 

Dim the lights before eating 

 Have trouble eating reasonable-sized portions? Try dimming the lights and putting on some soft music. According to a study published in Psychological Reports, soft lighting and music leads noshers to eat less and enjoy their food more. That’s what we call a win-win. 

Use smaller bowls 

Researchers found that people who were given larger bowls served and ate 16 percent more than those given smaller bowls. Take advantage of the visual illusion with belly-friendly mini bowls or ramekins. 

Have soup as an appetizer 

 Eating an appetizer of a broth-based soup or even an apple can reduce total calorie intake over the course of the meal by up to 20 percent, according to a series of “Volumetrics” studies at Penn State. Make sure you grab for the red, not the green, apple—researchers find that red versions are one of the best fruits for weight loss. 

Nix Morning Snacks 

 A recent study found that mid-morning snackers tended to snack more throughout the day than afternoon snackers, resulting in compromised weight loss efforts. Instead of looking for a mid-morning snack, make sure your morning meal is one of High protein meal. 

Know your Fiber Rich Foods For a Healthy Diet

These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier. 

These healthy fiber-rich foods help you feel full, support your digestive system, and make achieving your weight loss goals a lot easier. 

Thanks to the highly-refined, modern American diet, the average American isn’t getting enough of one of the most important nutrients: fiber. Without a consistent intake of healthy, soluble and insoluble high-fiber foods in your diet, you’ll experience dips in energy, have difficulty losing weight, and also increase your risk of diabetes and inflammation. 

What Is Fiber? 

Fiber. Dietary fiber is a class of complex carbohydrates described as an indigestible long chain of sugar molecules. Fiber is naturally found in complex carb foods such as fruits, veggies, grains, and legumes. 

Fiber is a class of carbohydrates can be further broken down into two different forms: soluble and insoluble. 

Soluble Fiber. Soluble fiber dissolves in water. When it does, it combines with water to form a gel-like substance that creates bulk. This gel-like fiber helps to slow digestion, keeping you fuller longer and helping to balance blood sugar. Soluble fiber is also the type of fiber most closely associated with helping to lower cholesterol levels. Chia seeds, for example, are particularly rich in soluble fiber. 

Insoluble Fiber. Rather than dissolve in water, insoluble fiber moves through your digestive tract undigested. This bulking feature of insoluble fiber helps to move food through your body, adding bulk to stool. 

Daily Fiber Intake 

Americans should consume 28 grams of fiber per day if they’re following a 2,000 calorie diet, according to the FDA. 

Unfortunately, we’re getting nowhere close to that amount. A report from the Food and Drug Administration says that the average American woman eats only 15 grams of fiber a day, while the average adult man consumes just under 19 grams per day. 

Luckily, following a few smart swaps and intelligent additions of high-fiber foods to your diet can help you reach these suggested intake goals. 

The Best Fiber Foods 

The following foods are considered to be an “Excellent Source” of fiber, which means they provide more than 20% of your DV. That translates to more than 5.6 grams of fiber per standard portion size. 

Here are some of the best high-fiber foods. 

Black Beans 

Fiber per ½ cup (cooked): 8.3 grams 

Yes, the grammar school rhyme is right—beans are great for your heart, thanks to their 15 grams of fiber per cup, which work to lower bad cholesterol and fight against heart disease. “Beans are a great source of nutrition—they’re high in protein and fiber, so don’t forget about them! Add them to your salad at lunch or add them to a dish at dinner. 

Chia Seeds (Subza) 

Fiber per 2 Tbsp (24 g): 8.3 grams 

Anything with greater than 5 grams of fiber per serving is considered high. One ounce, or 28 grams, of chia seeds has double that amount! Sprinkle a spoonful of these nutrient-rich seeds into smoothies, yogurt, or on top of salads to boost your fiber intake and reap the digestive benefits.  

Split Peas 

Fiber per ½ cup (cooked): 8.1 grams 

Yep, they’re different than green peas even when they look the same! With over 16 grams of fiber in one cup, a serving of split peas will get you to that recommended 10 gram meal mark and then some. You can stick with the age-old classic split pea soup, or use this as an opportunity to look up some fun new recipes and experiment in the kitchen. 

Raspberries 

Fiber per 1 cup: 8 grams 

Fruit, in general, is a great source of this macronutrient. And with 8 grams in one cup, raspberries steal the sweet spotlight. Mixing this antioxidant-rich berry in with your morning oats or cereal will fill you up, carry you through your morning, and push you to hit that daily 30 grams in no time. 

Lentils 

Fiber per ½ cup (cooked): 7.8 grams 

Beans and legumes will always be standouts in this category. If you opt for a full cup of lentil soup, you could consume upwards of 16 grams of fiber, which can help keep your energy steady throughout the day. “Fiber helps to keep our blood sugars more stable, so that we’re not feeling highs and lows in our energy levels. 

Blackberries 

Fiber per 1 cup: 7.6 grams 

Like its pretty little sister, raspberries, blackberries contain 8 grams of fiber per cup, towering over strawberries and blueberries (which contain less than half that amount). Make sure to keep these dark-hued berries where you can see them; you’ll be more likely to reach for them when sweet cravings kick in. “I store all my fruits and vegetables at eye level to make sure that i’m consuming them on a regular basis. 

Green Peas 

Fiber per 1 cup (cooked): 7.2 grams 

You may have pushed them around your plate as a kid—but that stops now. These little green poppers contain a hefty 7 grams of fiber per cup! That same cup also boasts a hefty 8 grams of protein. “I highly suggest trying to micromanage your meals so that you get 7-10 grams of fiber at each meal. 

Kidney Beans 

Fiber per ½ cup (cooked): 6.5 grams 

Like most beans, kidney beans are very high in fiber content. These beans have almost 7 grams of fiber per serving, as well as 7.7 grams of protein. 

Chickpeas 

Fiber per ½ cup (cooked): 6.2 grams 

One half-cup serving of chickpeas (also known as garbanzo beans) contains over 6 grams of fiber. So, pouring some over your salad will help you hit your daily requirements with minimal effort. Just be sure to keep portions small so that you don’t overload on calories, especially when they are not the main event of your meal; a ¼ cup serving contains close to 200 calories in total.  

Flax Seeds 

Fiber per 2 Tbsp: 5.6 grams 

Although they’re not quite at chia seed status, whole flaxseeds offer up to 7 grams of fiber per two tablespoons—which is actually more than those two bites of broccoli can claim. Use them just as you would chia seeds by sprinkling over salads or mixing into yogurt for a super-satiating snack. 

Parsnips 

Fiber per 1 cup (cooked, sliced): 5.6 grams 

They may be unfamiliar to you now, but this root vegetable is worth getting to know. Parsnips are closely related to the carrot family and one cup (sliced) of this mildly sweet veggie contains a steady 7 grams of fiber. Try roasting parsnips as you would potatoes, or dice up and toss into a veggie stew to help kill off hunger pangs. 

Pomegranate Seeds 

Fiber per seeds in ½ pomegranate: 5.6 grams 

Pomegranate is another superfood that’s packed with fiber. And on top of this gut-friendly nutrient, pomegranate seeds are also teeming with polyphenols, a class of antioxidants that have been shown to shrink fat cells! 

Pears 

Fiber per medium fruit (with skin): 5.5 grams 

One medium pear contains around 5.5 grams of fiber, but in order to get all those grams you need to keep the skin intact because that’s where most of the nutrient is concentrated. This same rule applies to apples, potatoes, and even that white stuff you love to pick off of oranges after you’ve peeled the outer layer off! 

Apple 

Fiber per medium apple (with skin): 4.4 grams 

Apples may trail behind pears in this category, but they’re still a good way to sneak more fiber into your day—as long as you don’t peel them! One medium apple contains around 4.4 grams of the belly-friendly nutrient and can help ward off junk food cravings between meals.  

Oranges 

Fiber per large orange (peeled): 4.4 grams 

If you can resist picking off every last bit of that pesky white stuff on the orange segments, you’ll retain more of the waist-whittling nutrient. 

Avocado 

Fiber per ¼ avocado: 3.4 grams 

It’s not the spinach leaves that are going to fill you up, but rather that creamy avocado you slice on top of them. On average, one medium avocado contains around 10-13 grams of filling fiber and adding it to your meals or finding a few awesome avocado recipes can increase satiety tremendously. 

Banana 

Fiber per medium banana (peeled): 3.1 grams 

If you’re craving something fruity, bananas are one of the best fiber-rich fruits to have. One banana has a little over 3 grams of fiber, and also contains a high amount of potassium, an essential nutrient that helps regulate blood pressure. And there are more health benefits of bananas beyond their high-fiber power. 

Dried Figs 

Fiber per ¼ cup (dried): 3.7 grams 

Dried figs are a very portable and very palatable source. One little, dried fig contains nearly one gram of fiber and about 20 calories. Mix a few in a bag with some nuts, and you’ve got yourself a healthy and wholesome snack for when you’re on-the-go and starting to run out of fuel. 

Canned Pumpkin 

Fiber per ½ cup: 3.6 grams 

You should be eating this fall-favorite vegetable year-round for its high fiber content. Despite being pureed, each half-cup serving of delicious pumpkin has almost 4 grams of fiber. If you want to incorporate more of this tasty veggie into your diet. 

Cocoa Powder 

Fiber per 2 Tbsp (unsweetened): 4 grams 

You don’t have to cut chocolate out entirely to have a healthy diet. If you’re craving chocolate, some cocoa powder in a protein shake could kick your cravings without adding excess calories. 

Broccoli 

Fiber per 1 cup (cooked, chopped): 5.1 grams 

Broccoli is one of the best vegetables to add to your next dinner or lunch for some fiber. It has some of the highest-fiber content of most vegetables at over 5 grams per cup. 

Artichoke Hearts 

Fiber per ½ cup (cooked): 4.8 grams 

Unfortunately, spinach artichoke dip will never make it onto any diet-friendly list—but some of its main ingredients certainly do. These juicy, tender artichoke hearts are just teeming with fiber. “I believe the weight loss benefits associated with greater fiber intake are tied to feelings of fullness and satiety. 

Potato 

Fiber per 1 large potato (baked, with skin): 4.8 grams 

Potatoes have gotten a bad reputation, and they’re actually a great source of fiber. Just one large russet potato has nearly 5 grams of fiber, and you can easily add them to just about any dish you make. Just don’t forget to eat the skin! 

Sweet Potato 

Fiber per 1 medium sweet potato (baked, with skin): 3.8 grams 

“Fiber has no magical fat-burning properties; simply put, it helps you feel full without adding a lot of extra calories to your diet,” explains Crandall. “When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories, but you’re less likely to feel hungry again an hour later.” Sweet potatoes, in particular, boast around 6 grams of fiber per large baked potato for only 160 calories. 

Carrots 

Fiber per 1 cup (raw): 3.4 grams 

Believe it or not, this Bugs Bunny favorite can actually increase feelings of fullness post-snacking—much more than any pretzel sticks can. Throw a bunch in a small baggie and pull them out mid-afternoon when the munchies kick in.  

Bran Flakes 

Fiber per ¾ cup: 5.5 grams 

If you’re not a warm porridge person in the morning, fear not. A 1-cup bowl of bran flakes can provide you with nearly 6 grams of fiber. Skip the raisin bran and add-in your own fruit to keep sugar counts under control and fiber totals even higher. 

Steel-Cut Oats 

Fiber per ¼ cup (dry): 4 grams 

Steel cut oats contain almost double the amount of fiber than rolled oats, which is why you should be opting for these instead. Try one of these overnight oats recipes to give yourself a morning fiber boost with these tasty breakfast treats. 

Whole Grain Bread 

Fiber per slice: 3-4 grams 

One slice of a true whole grain bread can contain around 4 or 5 grams of fiber and upwards of 16 grams of inflammation-reducing whole grains. Recently, though, brands are doubling up on fiber content and boasting over 10 grams per slice in some cases. “When you’re looking at your bread, look for that first ingredient that says whole grain,” Crandall recommends. “You want to stick with whole grain, not multigrain, which simply means that there are different types of grains present.” 

Whole Grain Pasta 

Fiber per 1 cup (cooked): 3.8 grams, penne; 5.9 grams, spaghetti 

Not all pastas are created equal; some are actually pretty good for you! “I really have people look at their brands and read their labels to determine what is considered a good source of fiber because it really is going to vary from brand to brand,” says Crandall. On average, whole wheat pastas contain 6.3 grams of fiber per one cup cooked serving. 

Bulgur 

Fiber per ½ cup (cooked): 4.1 grams 

Bulgur is another high-fiber wheat you should be adding to your diet. For a delicious side salad, combine bulgur with cucumbers, chickpeas, red onion, and dill and dress with a lemon vinaigrette. 

Rolled Oats 

Fiber per 1/2 cup (dry): 4.1 grams 

With 4 grams of fiber per serving, starting your day with a hearty bowl of oatmeal is sure to set you on the right track. A study published in the Nutrition Journal found that participants who consumed oatmeal on a regular basis experienced a drop in bad cholesterol (and waist size!) due to their increased fiber intake. 

Popcorn 

Fiber per 3 cups (air-popped): 3.5 grams 

When you think of whole grains, chances are this movie theater favorite doesn’t come to mind—although it should. Since popcorn is considered a whole grain, it consequently is relatively decent in fiber. Just be sure to stick to air-popped to avoid unwanted calories or artificial flavors.  

Pearled Barley 

Fiber per ½ cup (cooked): 3 grams 

Incorporate this healthy grain into soups and stews, or even feature it as a side dish with some added spices. The dietary fiber found in this grain “helps you extract and remove cholesterol, which is correlated with heart disease,” explains Crandall.  

Refried Beans 

Fiber per ½ cup (canned, fat-free): 5.4 grams 

Who knew you could get a good source of fiber from one of your favorite taco sides? Don’t pass on these beans on your next trip to your local Mexican restaurant. 

Almonds 

Fiber per ¼ cup (roasted): 3.8 grams 

Nuts and seeds are always great while you’re on the go. Snack on roasted almonds, which have nearly 4 grams of fiber per quarter-cup serving along with 7 grams of protein. If you want even more fiber, pick up almonds labeled as raw, natural, or unroasted to get more fiber bang for your buck. 

Pistachios 

Fiber per 1 oz (raw): 3 grams 

These tiny nuts are filled with fiber, which helps keep your digestive system running smoothly. A one-ounce serving of pistachios will give you 3 grams of fiber, along with 6 grams of protein. 

Health Benefits of Fiber 

Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel. Some of the benefits of a high fiber diet include: 

  • Digestive health. The most commonly-cited benefit of fiber is its ability to support healthy bowel movements. Dietary fiber bulks up stool to help move waste through your body. Eating a diet rich in high fiber foods can help to prevent constipation, reduce your risk for diverticulitis (inflammation of the intestine), and provide some relief for irritable bowel syndrome (IBS). 
  • Diabetes. An American Journal of Clinical Nutrition study found that fiber acts as natural protective armor against C-reactive protein (CRP), a sign of acute inflammation. When CRP is circulating in the blood, you are more likely to develop diabetes or cardiovascular disease down the road. 
  • Cancer. There is some research to suggests that a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. High-fiber diets have also been connected to reducing your risk of breast cancer, as fiber helps to reduce levels of circulating estrogen. 
  • Skin Health. Due to fiber’s cleansing effects, it can help remove toxins in the blood, eliminating through your digestive process rather than your skin. Besides this, high-fiber foods tend to be high in antioxidants which can protect your skin from DNA-damaging free radicals. 
  • Heart Health. “By improving cholesterol levels and decreasing inflammation, fiber can help to reduce heart disease risk and decrease blood pressure levels. 
  • Body Weight. Fiber’s bulking properties can help you feel fuller, which promotes weight loss by creating a caloric deficit without hunger. 

Health Benefits of Magnesium

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

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

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

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

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

You need more magnesium than you realize. 

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

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

Hard water is a good source of magnesium. 

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

It’s best to get magnesium from food. 

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

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

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

Pumpkin seeds and kelp are great sources of magnesium. 

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

Craving chocolate? You may need magnesium. 

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

You may need to take a magnesium supplement. 

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

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

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

…But not with zinc. 

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

…And not with certain antibiotics. 

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

It’ll help you sleep better. 

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

Magnesium can help ease migraine pain. 

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

And helps beat belly fat. 

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

It helps keep your heart strong. 

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

Caffeine is magnesium’s enemy. 

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

If you work out a lot, you need magnesium. 

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

It helps regulate your mood. 

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

It cuts down your risk of cancer. 

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

Magnesium helps your bowel movements to be more regular. 

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

 

Best Ways to Boost Your Metabolism

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

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

Eat enough 

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

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

Put on muscle 

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

Try HIIT workouts to build muscle mass 

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

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

Eat enough protein daily 

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

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

Metabolism-boosting foods high in protein include: 

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

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

Choose whole grains 

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

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

  • Brown rice 
  • Oatmeal
  • Quinoa 
  • Sprouted grain bread 

Get a good night’s sleep 

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

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

And stop napping 

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

Eat more high-fiber beans 

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

Reduce common stressors 

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

Make sure you’re getting enough vitamin D 

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

Good dietary sources of vitamin D for metabolism: 

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

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

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

And drink more water in general 

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

Pack snacks on the go 

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

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

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

Cut back on diet soda and artificial sweeteners 

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

Go nuts 

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

Eat whole foods 

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

Eat salmon 

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

Eat iron-rich foods 

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

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

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

Eat three meals a day 

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

Drink less alcohol to increase fat burn 

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

Eat zinc-rich oysters 

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

Snack on yogurt 

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

Brew a caffeinated cup of coffee 

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

But don’t overdo it on the caffeine 

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

Add more avocado 

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

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

Always opt for organic beef, eggs, and dairy 

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

Choose broccoli 

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

Laugh more 

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

Add mustard to meals 

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

Move for two minutes 

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

Pick spicy peppers 

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

Lower your bedroom temperature at night 

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

Eat the bulk of your carbs at night 

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

Add vinegar to meals 

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

Have an egg yolk—or two 

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

Use extra virgin olive oil 

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

Sip on green tea 

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

Drink full-fat milk 

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

Stand at work three hours a day 

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

Eat more garlic 

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

Nibble on dark chocolate 

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

Turn off sleep-blocking blue light at night 

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

Have some cheese 

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

Give up sugary energy drinks 

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

Eat full-fat foods 

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

Eat an apple a day 

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

Focus on fiber 

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

Plan a weekly cheat meal 

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

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

Have a high-protein breakfast 

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

Drink Oolong Tea 

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

Best Foods to Eat for Magnesium

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

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

Why magnesium is an important nutrient in your diet. 

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

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

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

How much magnesium do you need per day? 

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

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

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

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

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

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

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

What are the best food sources of magnesium? 

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

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

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

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

Nuts High in Magnesium 

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

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

Almonds 

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

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

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

Cashews 

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

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

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

Peanuts 

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

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

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

Vegetables High in Magnesium 

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

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

Spinach 

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

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

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

Swiss Chard 

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

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

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

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

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

Seeds, Cereals, and Grains High in Magnesium 

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

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

Fruits High in Magnesium 

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

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

Fish, Meat & Dairy Products High in Magnesium 

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

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

Health Mistakes You Need to Stop Making After 40

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

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

Be Aware of Hormonal Factors 

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

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

Balance Your Blood Sugar 

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

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

You’re Likely Over Caffeinated 

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

Fuel Energy Dips With Whole Food—Not Junk 

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

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

Don’t Supplement Without Speaking to a Professional 

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

Schedule Sleep 

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

Cut Out Empty Calories Once and For All 

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

Eat Breakfast Within One Hour of Rising 

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

Eat Every 4-6 Hours 

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

Aim For 20-30 Grams of Protein Per Meal 

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

Reach for More Antioxidants 

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

 

Get In Your Omegas Every Day 

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

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

Modify Your Movements 

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

Make Your Diet More Heart Healthy 

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

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

Kick Up Your Calcium Intake 

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

Supplement with B12 

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

Work on Prevention 

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

Buy New Plates 

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

Make It a Group Effort 

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

Advocate For Yourself 

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

Phone a Friend 

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

Toss Complicated Recipe Books 

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

Test Out a Meal Delivery Service 

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

Talk to a Dietitian 

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

Keep Moving No Matter What 

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

Make a True Effort to Switch Up Your Diet 

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

Scale Back the High-Intensity Workouts 

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

Don’t Try to Out-Exercise Your Diet 

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

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

Strength Train 

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

Be Wary of Cardio 

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

Start a Food Journal 

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

Meditate 

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

Stop Avoiding the Doctor 

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

Fill Up On Fiber 

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

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

Increase Potassium Intake 

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

Minimize Your Micro-Stresses 

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

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

You’re Not Foam Rolling 

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

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

You Think the Grass is Greener 

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

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

You’re Compromising 

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

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

You Think You Can Do What You Did 

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

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

Things You Didn’t Know About Caffeine

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

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

It Mimics a Vital Molecule in the Brain 

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

You Shouldn’t Drink It First Thing in the Morning 

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

Caffeine Takes About 10 Minutes to Kick In 

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

Most of Us Consume Caffeine Daily 

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

It Affects People Differently 

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

Your Body Can Tolerate Caffeine… to a Point 

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

Espresso Contains the Most 

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

Energy Drinks Have More Caffeine Than Advertised 

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

Caffeine from Coffee and Green Tea is Good for You 

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

Energy Drinks Are a Terrible Source 

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

Some Coffee Brands Have More Caffeine Than Others 

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

Dark Roast Coffees Have Slightly Less Caffeine Than Light Roasts 

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

Caffeine is Found in Over 60 Plants 

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

You Can Become Dependent on It 

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

Too Much Can Be Toxic 

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

The Most Dangerous Form is Powdered Caffeine 

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

Caffeine is Safe-ish for Pregnant Women 

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

The Majority of Kids Drink Caffeine Every Day 

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

It Can Be Absorbed Through the Skin 

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

A Ton of Products Contain Caffeine 

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

It Can Stop Hair Loss 

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

Caffeine Withdrawal is a Real Problem 

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

Caffeine Can Cause Weight Gain 

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

It Can Help You Poop 

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

It Won’t Help You Sober Up 

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

It Can Decrease Your Stroke Risk 

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

Caffeine Can Improve Your Workout Performance 

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

Caffeine Can Ease the Symptoms of Parkinson’s Disease 

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

It Can Boost Your Mood 

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

It Can Boost Your Memory 

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

Sodas Contain the Least Amount of Caffeine 

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

Some Pain Relievers Contain Caffeine 

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

It Helps With Erectile Dysfunction 

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

It Boosts Your Metabolism 

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

Decaf Does Not Mean Caffeine-Free 

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

Foods That Cause Digestive Problems

Do you suffer from heartburn, cramping, acid reflux, or inflammation? These common foods may be to blame. 

While it may be stinky and smelly, poop is a good thing—but it’s not always an easy thing to do. In order to ensure your digestive system runs smoothly, you have to consume foods that can easily pass through your body after they give you an energy boost and stray from the foods that cause digestive problems. 

If we’re being honest, though, we’re not exactly a nation of healthy food lovers. Many of us tend to favor the taste of less-than-stellar foods that cause digestive problems. These foods don’t pass through the digestive system as easily as say, oatmeal, or an apple. The result? Heartburn, cramping, acid reflux, inflammation, and infection. And yes, all of these things are as horrible and uncomfortable as you might imagine. 

So how can you tell if you’re digestive system is suffering? You don’t have to “go” every day to be considered regular, according to the Mayo Clinic; however, if you’re heading to the loo for number two fewer than four times per week, it’s time to get to a doctor—and then head to the grocery store. 

After you’ve filled your cart with foods that make you poop, scan through your cabinets and fridge and toss out the foods that cause digestive problems below. While a ground beef or soy sauce may seem innocent enough, these types of foods are essentially creating an irritating, stool-stopping sludge in your stomach. 

Carbonated Beverages 

Think your daily soda or seltzer habit isn’t hurting your digestion? Think again. According to a study published in the journal Nutrition, Metabolism, and Cardiovascular Diseases, drinking carbonated beverages can contribute to acid reflux. The bubbles in fizzy drinks can cause stomach discomfort and burping—a lot of burping. 

Soy Sauce 

Soy sauce—every sushi lover’s condiment of choice—is high in something called advanced glycation end products or AGEs, according to study published in the Journal of the American Dietetic Association. AGEs are harmful because they contribute to increased intestinal permeability, which you may know as leaky gut syndrome. The digestive disorder can lead to conditions like irritable bowel syndrome, celiac disease, and even food allergies. The main lesson here: If you tend to get backed up after ordering in sushi, try skipping the soy sauce to see how your body reacts. We promise sushi is delicious without the stuff! 

Saccharin Sweet ‘N Low 

There are a number of reasons you should be weary of saccharin-sweetened foods. Not only has the additive been found to cause cancer in laboratory animals, a 2014 study published in the journal Nature found that saccharin damages the good bacteria that thrives in the human gut. Not only can this negatively impact digestion, it can increase the risk for glucose intolerance and diabetes, too. Ditch sugar-free sweets, jams, and canned fruits that are made with saccharin, and dial back your intake of the sweet stuff with the help of these some Easy Ways to Stop Eating So Much Sugar, instead. 

Fried Foods 

It may be fast, but fried drive-thru grub can seriously slow your digestive system down. After you eat a plate of fries, for example, the stomach has to call on the liver and gallbladder to release bile to digest all the fat, which can stall the digestion process, according to the book “Advancing Medicine with Food and Nutrients.” But the trouble doesn’t end there. Fried foods are one of the foods bad for heartburn because they relax the lower esophageal sphincter, which is responsible for preventing backflow from the stomach into the esophagus. As a result, you’re more likely to have acid reflux and heartburn after your meal. 

Red Meat 

Gut microbiome research, or the study of how the foods we eat upset or enhance the bacteria that live in our stomachs, is a growing field of research. While certain things like yogurt and kimchi help healthy bacteria thrive, other foods, when eaten in excess, have the opposite effect. For example, a study published in the journal Nature found that certain bad bacteria (which are connected to things like gut inflammation and disease) tend to flourish in stomachs of those who follow a meat-heavy diet. But fear not, protein devotees! This doesn’t mean you have to give up burgers and steaks for good, just make sure your portions are reasonable and opt for grass-fed beef (one of these foods worth paying more for) instead of corn-fed, conventional meat. 

High-Fructose Corn Syrup 

The black sheep of the nutrition world, high fructose corn syrup gets a bad rep for some pretty good reasons. Not only can it make you fatter and wreak havoc on your skin, eating the stuff has been linked to gas, bloating, and stomach pain, such as abdominal cramping, according to the U.S. Departments of Health and Human Services. Sadly, it’s lurking in a ton of different processed foods, from salad dressing and yogurt to candy bars and soda. The moral of the story: Be sure to read food labels before you nibble. 

Underripe Bananas 

Waiting for your green bananas to turn yellow can feel as time-consuming as watching paint dry. However, there’s a good reason to avoid the green ones. According to the Journal of the Science of Food and Agriculture, unripe bananas are high in tannins. In sensitive individuals, excess tannins can cause constipation by slowing down the digestive processes. (Those who don’t have tummy trouble, however, can actually benefit from this slower process. If you typically notice issues after you eat green-ish bananas, practice patience and wait for your fruit to ripen. 

Potato Chips 

They made be super tasty, but these little flat, greasy bites of goodness can wreak havoc on your belly. First of all, they are fried, which means they’re bound to give you acid reflux. The grease also means they’re high in fat, a nutrient that can delay stomach emptying. Potato chips also contain the compound acrylamide, which is created in high-starch foods when they’re fried, roasted, or baked, according to the American Cancer Society. Preliminary human and test-tube studies have linked this compound with cancer, so they’re best to skip for your overall health, too. Not sure what to nosh on instead? Consider digging into some of some low-calorie snacks. 

Eggs 

Eggs may be incredible, but for some people, they cause significant constipation, according to the NIH’s National Institute on Aging. While it may seem surprising, egg allergies are fairly common. In fact, they’re the second-most common allergy in infants and young children. If you’re egg-sensitive, eating eggs could lead to some significant stomach side effects and digestive problems, such as constipation and an upset stomach so be sure to stay away! 

Bread 

Conventional bread, cereals, and snacks don’t cause digestive problems for everyone, but they are to those with celiac disease and gluten sensitivity. To come to this finding, researchers divided 61 study participants (a relatively small group) without celiac disease into two groups. The first group took a pill each day that had almost five grams of gluten while the other group took a placebo. After a week, a significant amount of participants reported side effects related to gluten pill consumption, such as bloating, pain, difficulty thinking, and depression. 

Tomatoes 

While no one can seem to agree if tomatoes are a fruit or a veggie, one this is for sure: chronic heartburn sufferers should stay away! Due to their high levels of malic and citric acids, consuming tomatoes and tomato-based foods can stimulate the body to produce gastric acid, which may cause acid reflux, according to Manhattan Gastroenterology. 

Donuts 

We hate to rain on the donut parade, but these fried balls of dough aren’t good for your waistline or your digestive processes. Not only are they fried, a cooking process that can cause acid reflux, but they’re also loaded with inflammation-causing sugar–about 20 to 50 grams a pop, according to the Cleveland Clinic. Want to make a healthier version of the morning pastry at home? 

Foods Made With Red Dye 

Eating foods with an unnatural rich red color are about to become a lot less appealing. A study published in the journal Toxicological Sciences looked at the effects of red dye #2, #40, and #106 on pregnant and male mice. The researchers found all three types of dye caused DNA damage in the colon, stomach, and bladder. Damaged DNA can lead to a number of unwanted side effects ranging from inflammation to cancer. While we can’t be certain humans would suffer the same side effects, we suggest playing it safe and skipping foods prepared with these potentially toxic dyes—especially red 40, which is one of these worst food additives. 

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