• Mumbai
  • Mon-Sat: 9am to 6pm

Category Archives: Nutrition & Diet

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

Weight Loss Tips for People Over 40 Years

Increase your chances of a slimmer you after hitting the big 4-0 with these bad habit breakers, good lifestyle routines, and healthy eating tips. 

There are certain things everyone over the age of 40 should be doing to guarantee that the second half of life’s big game is as exciting as the first half. After all, once you hit 40, your body begins to lose muscle mass, the lean tissue that helps you burn fat and calories; women drop about half a pound of muscle per year after crossing 40. That’s why 40 tends to be the dividing line between those who are headed for a long, healthy lifetime of lean, and those who are headed for an early (and probably much larger) grave. 

To keep you in top shape, we’ve uncovered these  essential weight loss tips for playing your second half perfectly. 

Ditch the Yo-Yo diets. 

The cabbage soup diet? Really? Just no. Restricting calories and losing body fat too quickly can wreak havoc on insulin, leptin, ghrelin and other hormones, prompting a surge in hunger and a slump in metabolism. These effects can last for more than a year, even after the diet is abandoned,  

Educate yourself before eating out. 

Eating out is a treat and is probably something you’re doing because you deserve it—maybe it’s your birthday, you’re celebrating a family member, or just getting together with old friends. But letting yourself indulge doesn’t mean you have to be completely blind to just how deceptive many restaurant menu options can be.  

Take your sleep really seriously. 

Over the years, you’ve probably had moments where being able to get by on very little sleep was almost like a badge of honor. But as sleep medicine progresses and people are learning more about sleep health, the ties between your Zzzs and your LBs on the scale are becoming clearer. Losing just an hour of sleep each night for three days can prompt a surge in the hormone ghrelin, which stimulates appetite, and a slump in the hormone leptin, which tells us when we’re full. Deep sleep, on the other hand, fuels the production of the fat-burning human growth hormone (HGH). 

Stop reusing your water bottles. 

You think you’re being economical or environmentally friendly, but you’ll want to start avoiding those plastic bottles in the first place. A growing body of evidence suggests that exposure to toxins like bisphenol A (BPA), organophosphate pesticides and phthalates may be fueling weight problems. “We are starting to see a lot of human studies showing an association between the presence of chemicals and obesity. 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. Reusing plastic bottles with BPA adds to the risk because temperature changes and the gradual breakdown of the plastic will increase the rate of the release of the chemical. 

Start Instagramming your food. 

Speaking of social media, it’s time to take a cue from those iPhone-crazy millennials because it might just be the weight loss boost you want! Holding onto that food memory may help you eat less at breakfast…and lunch…and dinner. An analysis on a number of “attentive eating” studies printed in the American Journal of Clinical Nutrition showed that if people recall their last meal as being filling and satisfying, they tend to eat less during their next meal. Researchers found techniques like writing down or drawing meals (and even keeping food wrappers and receipts!) to be particularly beneficial. 

Be pessimistic for a moment. 

Picture this in your mind: You’ve dieted and worked out for the past 10 years and you’re fatter than ever. Your health is in shambles and you’re hopeless at resisting food temptation. You know better, but you look and feel unhealthy. It’s that kind of “negative fantasizing” that researchers say paradoxically provides powerful motivation for weight loss. According to a study in the journal Cognitive Therapy & Research revealed that obese women on a weight loss journey who had the most positive fantasies—showing off their new, hot bodies to friends a year later—actually lost 24 pounds fewer than those with the most negative thoughts. While it’s fun to visualize the future benefits of weight loss success, researchers say negative fantasies about weight loss mentally prepare dieters for temptation and hardship. 

Go easy on the hand sanitizer. 

We know, we know: It’s Corona season. But we’re sorry to say that, after our research team here dug into the science, we have some bad news for you: Your hand sanitizer could be making you fat. Triclosan is a synthetic antibacterial agent frequently added to soap. It’s referred to by researchers as an “obesogen“—a compound that can potentially cause weight gain by disrupting the body’s endocrine (hormone) system. Studies suggest that triclosan can negatively affect the thyroid. As thyroid hormones control metabolism, any hit to the organ’s functionally could cause you to gain weight. The evidence is of particular concern for hospital workers, researchers say, as they’re exposed to the antibacterial agent on a regular basis and often show significantly higher levels of triclosan in their urine. A study in the journal PLOS One found a detectable level was associated with a 0.9-point increase in body mass index (BMI). If you’re a frequent hand-washer, experts recommend sticking to good old soap—not the antibacterial kind—and to buy organic cleansers when possible. 

Beware the viral Facebook videos. 

You know the ones: In 30 seconds or less, you watch a mysterious pair of hands layer cookie dough with Oreos with brownie mix. Bake, cut, and oh how yummy—and insanely, ridiculously, break-the-chair fattening. “The internet and social media sites are basically making you fat. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.” Next time you see one of those videos, ask yourself how you could make it healthier—and if you can’t, click out of it and never look back. 

Reassess your comfort foods. 

This one has a surprise twist you won’t see coming. “When you eat things to which you’re sensitive or intolerant, you get an increase of the hormones epinephrine and norepinephrine, so you literally get a high and this reaction can result in cravings for the very foods we should avoid. Food sensitivities may also lead to inflammation and water retention. To compound the problem, over-the-counter antihistamines bolster appetite and dull energy, studies show. 

Get a stand-up desk. 

At this point, you’ve spent around 20 or more years in the workforce. You’ve paid your dues and ran circles around your competition—resulting in your own office, possibly. So, why aren’t you owning that space like the boss you are? The first tweak for your office makeover: Invest in a height-adjustable stand-up desk. Here’s why this can be such a game-changer for your waistline: A British study 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 work day, you’ll expend more than 30,000 extra calories per year—which amounts to about 8 pounds of fat! 

Do it yourself, 

Remember when you were 23 years old and wouldn’t even dream of spending your coveted cash on letting someone else mow your lawn, wash your car, or paint your living room? Try tapping into that scrappy, resourceful inner you a bit more and you’ll wind up torching calories. For example, a 150-pound person will burn around 200 calories if they wash and wax their car for 40 minutes. 

Make it tea, all the time. 

We get it: You’ve been in a relationship with coffee longer than your spouse. But the benefits of tea are so incredible. Here’s the thing about tea: Study after study proves that tea boosts metabolism, turns on your fat-burning hormones, and help reduce stress. You can put it in smoothies or even cook with it. If you don’t know which tea to start with, go for matcha: It’s the superhero version of the already-mighty green tea. 

Swap your bread. 

Once upon a time, you probably thought white bread was a basic staple for the pantry. And you’ve maybe switched to wheat, which is something of an improvement—if it was still 1996. But if “enriched flour,” “high fructose corn syrup,” or “sugar” is one of the first few ingredients listed on your bread’s label, you’re not doing your waistline any favors. The trio to try for: Look for bread that comes in less than 80 calories, has less than 3 grams of sugar per slice, and lists whole grains as the first ingredient.  

Stop the soda habit. 

If you have one soda a day, studies show that you’re accumulating fat around your organs (visceral fat) and likely giving yourself a “soda belly”—a protruding, beer belly-like gut that’s the result of about 1.8 pounds of fat pushing out your belly. And that’s in addition to all the other harmful things we know about soda. (Diet doesn’t do you any favors.) 

Drink 2 cups of water before each meal. 

Drinking water is essential for all your body’s functions and it dramatically ups your odds are of staying thin. In fact, one University of Utah study found that dieters who downed two cups of water before each meal lost 30 percent more weight than their counterparts who didn’t sip any H20 before noshing. If you don’t have a water cooler at your office, fill a BPA-free bottle with water at home. If you drink two cups before breakfast, lunch, and dinner, that just leaves you with two more cups before you meet your minimum recommendation for the day. So easy! 

Let legumes take charge. 

According to a review published in the journal Obesity, legumes—including beans, chickpeas, lentils and peas—could keep you from the snack drawer until dinner. Researchers found that subjects who consumed between ¾ and 1 cup of legumes daily felt as much as 31 percent fuller than those who didn’t! But there’s a catch: Although participants felt fuller when they ate legumes, they didn’t always eat less throughout the day. It’s still up to you to tune out the call of cravings—a completely different beast than hunger. But when it comes to willpower boosters, beans are a great way to get a jumpstart. 

Don’t drink so many calories. 

That zero-calorie diet soda is its own death sentence. But as for that cream-and-sugar coffee every morning? That’s 80 extra calories, and that’s if you’re ordering normal coffee and not one of those tricked-out frappa-cappa-whipped-something drinks from your favorite coffee shop that have a couple hundred calories. Many fruit juices, energy drinks, and even big-chain smoothies are loaded with calories. 

Walk more. 

There’s a host of benefits that come with walking more, from stress relief to stronger leg muscles. But the simple act can ward off weight gain simply because you expend more calories than taking the elevator or parking as close as possible to the door. But for weight loss and to actually start burning, you’ll need to walk 3 mph, which is as if your plane is about to start boarding and you are still walking toward your gate. And while they don’t have to all be 3 mph steps, the average recommendation is 10,000 steps a day. 

Sit less. 

Sitting is the new smoking. Researchers from Toronto recently showed that sedentary behavior can lead to death from cardiovascular issues and cancer, as well as cause chronic conditions such as Type 2 diabetes. Prolonged sitting, meaning sitting for 8-12 (or more) hours per day, increased your risk of developing type 2 diabetes by 90 percent. And weight gain. So. much. weight gain. Be mindful of not plopping down on the couch all evening and if you can swap times you sit at work for standing. Have you heard of stand-ups? They’re meetings where everyone stands and many people love them because these meetings often wind up shorter than other meetings where people get too cozy at that conference table! 

Slip in other ways to be active. 

Whether it’s playing with your dog, carrying the stroller for your family members with little ones, or exploring a nature path, it’s crucial to fit in extra activity when you can. “Metabolism and hormonal changes in your 40s create an ideal environment for excess fat storage in women—especially in the midsection, In your 40s, activity is essential.” 

Boost metabolism with micro workouts. 

That mom of three who also teaches spin class and always looks fantastic? Awesome. But that’s not attainable for everyone, which can leave you feeling frustrated that you can’t be a workout god or goddess, too. The good news: You only need 2 ½ minutes to boost your metabolism and start burning calories, too. 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 and boosted their metabolism for the next 24-48 hours. It’s highly unlikely you have a stationary bike handy at your place of work, but a similar result could be achieved by running up the stairs and doing jumping jacks. 

Let your body fast. 

One idea that seemed more attainable for someone over 40 is from a wellness expert, who said try eating only between the hours of 9 a.m. and 6:30 p.m. (Can you imagine a college guy or a new mom abiding by that rule?!) As long as you are still getting enough calories to keep your metabolism up, this tactic can help you lose weight because it puts your body into a fasted state, which Expert says can make the process easier and faster. 

Embrace seaweed. 

It can get overwhelming to keep up with all the superfoods out there, we know. But if there’s one amazing food you should be getting more of (and that we know you’re not), it’s seaweed. The sea plant is a great source of iodine and you can enjoy seaweed in sushi, broth-based soups, as chips or snacks, and more. “Without sufficient levels of iodine, your thyroid function becomes impaired and it’s harder for your body to burn fat,” says nutritionist who suggests sneaking sea vegetables into your diet at least three times a week. Seaweed also contains a compound called alginate, which has been shown to significantly cut fat absorption. 

Learn about ‘eating clean.’ 

You’ve heard this buzzy phrase a bunch of times by now, right? It’s way more mainstream than you may realize, though—and much more attainable than you think. The basic rule of eating clean—and, forgive us for watering it down—is to eat more real food and less fake food. Doritos are not food. Those sketchy frozen enchiladas by Big Store Name Brand are often not much better. And that cream of something soup you mix into every chicken dish is a way of life that’s making your waistline expand. 

Stop doing sit-ups. 

Not only is this antiquated exercise less effective than something like a front plank, sit-ups are terrible for your spine and can cause herniated discs. Fact: A traditional sit-up puts around 3,350 newtons of compressive force on the spine, but the U.S. National Institute for Occupational Safety and Health states says anything above 3,300 newtons is unsafe. We have created an entire workout plan to give you a rock-hard core and it doesn’t involve one single sit-up. 

Try meditation. 

The older, wiser, less-bendy sister of yoga, meditation is an amazing activity that people can reap major rewards from. Studies show that people who regularly practice mindfulness meditation have more activity in their left prefrontal cortexes, which makes you calm and happy. Plus, a 2014 study found that individuals who meditate are less likely to overeat or give in to emotional eating. To get started, unroll a yoga mat or sit on a carpet in a sunny room (east-facing if possible) and take five uninterrupted minutes thinking about something that you’re grateful for. You’re supposed to lose a few LBs, but even if you don’t, we guarantee you’ll still be glad you made meditation part of your life. 

Live by the half-plate rule. 

Nope, the rule isn’t to only eat half of what’s on your plate. It’s that half of your plate should always be made up of veggies. This rule is most effective when you eat all the veggies, first. You’ll feel fuller faster, longer, and be less likely to go for seconds. As always, don’t fret about cleaning your plate or wasting food; it will go to waste whether you eat it or not! 

Eat less salt. 

High amounts of sodium can lead to belly bloating and there’s a good chance you are already getting more sodium than you need. To cut back on salt intake, to eat fewer processed foods like bread, pizza, and condiments. “Read the Nutrition Facts label to find how much sodium is in each serving. “Very Low Sodium is 35 milligrams or less per serving; Low-Sodium is 140 milligrams or less per serving; Reduced (or less) sodium is at least 25 percent less sodium per serving than the usual sodium level.” 

Don’t fear the fat. 

Sometimes, you have to eat fat to lose fat. Specifically, healthy fats—those with omega-3 fatty acids, monounsaturated fats, and oleic acid—dramatically help to satisfy hunger and fire up your metabolism. Think avocados, walnuts, coconut oil, and even full-fat dairy. 

Use your non-dominant hand. 

Remember when you were little and would try to write with different hands? Eventually, a long time ago, you probably gave up on that. But personal trainer to the stars Jay Cardiello says it can be a great weight loss trick. “It takes 15 minutes for your brain to realize that you’re full,” he explains. “To give your mind time to catch up to your mouth, simply switch your fork to non-dominate hand. It may be frustrating, but it’s a simple and unnoticeable way to curb overeating and lose weight.” 

Cut back on wine and booze. 

You deserve that glass of Scotch or wine, we know. But the unfortunate truth is that your body doesn’t metabolize alcohol as efficiently as you age. So, not only are you going to add on (or not be able to lose) weight because of alcohol, you also wind up looking older and sleeping worse. “[As you age] it will be increasingly difficult to get a good night’s rest with alcohol in your system and sleepless nights lead to carb and sugar cravings the next day,” says Nutritionists. Meanwhile, alcohol zaps moisture from your skin making fine lines more noticeable and speeding up your skin’s loss of elasticity. 

Be your own therapist. 

In an Orlando Health survey of more than a thousand respondents, only 10 percent of people listed their psychological well-being as part of their weight loss journey. The problem? Not being in tune with your emotions and their connection to food is why nearly 66 percent of people gain weight back after losing it. “Most people focus almost entirely on the physical aspects of weight loss, like diet and exercise, But there is an emotional component to food that the vast majority of people simply overlook and it can quickly sabotage their efforts.” To stop emotional eating and unlock the door to weight loss success, try keeping a journal that tracks your food choices and current mood. Then look for healthy and unhealthy patterns, which can help you identify the specific life and emotional connections you have with food. 

Eat for health, not weight loss. 

“To see real results, you need to eat real food,” says our Trainer. “When you’re eating habits consist of eating a variety of real foods that provide the body with nourishment, a healthier body is created. And the healthier you are, the faster you’ll recover post-workout and the better chance you’ll have at losing fat and building muscle.” Plus, eating for health instead of weight loss means you’ll develop a habit that makes smarter food choices easier and easier. 

Buy organic. 

By now, you should know that weight and health problems are often the result of an accumulation from what you’re consuming. With that in mind, take a moment to think about how you’ve had at least four decades to accumulate toxins from food and drink—some seriously bad stuff that can lead to obesity. Many of those come from pesticides and hormones in your meat and produce. So start choosing organic fruits and vegetables and hormone-free meat. 

Always be prepared with snacks. 

Remember the Boy Scout motto about always being prepared? At 40 or older, you most likely have more things demanding your time and attention than ever before. To make it easier to eat lower calories and avoid stuffing your face when you’re starving, always keep your desk, pantry, car, and purse stashed with healthy snacks. Raw almonds and bananas are two of the easiest, but you can get more ideas with these healthy snack ideas. And whatever you do, do not hit up any vending machines! 

Turn off the tube. 

Studies show that lean people watch less television, plain and simple. A recent analysis of multiple studies found that for every two hours spent watching TV, the risk of developing diabetes, heart disease, and/or early death increased by 20, 15 and 13 percent, respectively. Because you’re expending less energy as you zone out in front of the telly, there’s a surplus blood sugar flooding your bloodstream and contributing to weight-related risks that crop up in your 40s and beyond. Even knitting like will keep you younger than just sitting and watching show after show! 

Go swimming. 

Many people stop working out or become less active as they age because they’ve started experiencing more joint pain or discomfort from old injuries. This is why swimming can be a great solution. It’s low-impact, builds endurance, and burns calories. Dive in! 

Go Greek. 

The benefits of Greek yogurt are far and wide while making your figure tighter and slimmer. High-quality Greek yogurt is low in calories (less than 100 for 6 oz.), has a very high amount of protein (20 grams), and provides your gut with some much-needed probiotics. Flavored, non-Greek yogurts, on the other hand, are often packed with additives that harm your health and can even make you hungrier. If you’re not a Greek yogurt fan, do know that it can be an acquired taste—but mixing in some berries, walnuts, or homemade granola might just become your new, belly busting addiction! 

Adopt a weight-loss mantra. 

There’s a lot of advice out there, but having a go-to mantra that gives you strength can be a powerful weapon in your weight loss arsenal. “There will always be another meal” is just one of the Weight Loss Mantras which explains that they came up with it because people all too often eat as if they’ll never have their favorite foods again. Find your mantra and make it work for you! 

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

Things a Juice Cleanse Does to Your Body

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

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

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

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

Your Metabolism Will Slow Down 

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

You Might Discover Certain Food Intolerances 

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

You’ll Be Sensitive to Cold Temperature 

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

You May Feel Sluggish 

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

You May Experience Caffeine Withdrawal 

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

You’ll Drop Water Weight 

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

You May Feel Lightheaded 

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

Your Skin Can Dry Out and Age More Quickly 

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

Your Appetite May Calm Down 

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

Your Hair and Nails Won’t Grow 

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

You’ll Experience Short-term Weight Loss 

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

You’ll Have Random Bursts of Energy 

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

You Might Get a Little Depressed 

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

You Could Damage Your Teeth 

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

Vitamins Don’t Get Delivered Like They Should 

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

Your Gastrointestinal Tract Starts to Shut Down 

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

Your Breath May Stink 

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

You Lose a Little Muscle Mass 

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

You’ll Get a Nutrient Boost 

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

Your Weight Loss Will Be Confusing 

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

You’ll Probably Have Some Diarrhea 

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

You Can Heal Your Cells 

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

You’ll Get Hangry and Crank 

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

You Could Damage Your Liver 

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

Your Brain is Deprived 

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

Your Kidneys and Liver Can’t Do Their Thing 

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

You May Lose Your Focus 

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

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

You may have underactive Thyroid if,

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

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

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

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

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

You’re Always Tired 

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

You’re Eating Healthy But Still Gaining Weight 

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

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

You Keep Forgetting Things 

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

You Have High Cholesterol Levels 

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

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

You’ve Lost Interest In Sex 

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

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

You Feel Down 

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

Your Skin Feels Dry 

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

You’re Struggling to Push It Out 

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

Your Muscles Feel Sore… All The Time 

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

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

You’re Constantly Wearing 5 Layers 

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

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

Worst Mistakes Flat-Belly Women Make

Are you sabotaging the possibility of a svelte figure with these little lifestyle habits? 

You’ve been crushing it at your bootcamp class, bringing homemade healthy lunches to work, and you practically cry coconut water. And yet the scale doesn’t seem to be in any hurry to inch its way down, and your abs refuse to unearth themselves. In fact, did those leggings shrink or are they tighter this month than last? 

But fear not, we’re about to school you in sneaky—and very common!—flubs that could be adding on the chub and holding back your future six-pack abs.  

You Have “just One” Soda Instead of Tea 

Just one soda each day—or even per week—can really add up, according to new research in The 7-Day Flat-Belly Tea Cleanse. “Sugar-sweetened beverages, such as soda, sweetened coffee or tea, and fruit juice, can lead to excess calorie consumption and weight gain, specifically in the abdominal area,” explains Dietitian. “Instead of having fruit juice, have plain water infused with fresh fruits, vegetables, and herbs. Instead of orange juice for breakfast, try plain water infused with slices of orange and lemon.”  

You’re Obsessed with Gluten-free Breads 

“Most gluten-free breads are made from refined grains, with white rice flour being the most popular. These breads have double the carbs of whole-wheat breads,” shares nutritionist. “Plus, studies show that people who eat whole grains have less belly fat than those who eat refined grains. If you must go gluten-free, due to celiac disease or similar diagnosis, look for gluten-free breads made with a mixture of seeds and whole grains, such as millet and amaranth. 

You Only Eat Mini Meals 

So, it’s official: You’re that girl who shows up to your 3 p.m. meeting with a perfectly-portioned handful of almonds, an apple, two squares of dark chocolate and a stack of multigrain crackers. But if you think loading up on those small meals spread out throughout the day will speed up your metabolism, that’s not always the case. “Although eating frequent meals and snacks has been proposed to help control appetite and food intake, a review of controlled feeding studies in adults found that eating more than three times a day had little, if any impact on appetite or food intake,” says nutritionist. “If you like eating small meals throughout the day, keep them small and light, making sure that their total caloric intake is still within your body’s needs.”  

You Eat the Same Thing Over and Over and Over 

Are you about to have your fifth hummus and sprouts sammie of the week? “Many women eat the same breakfasts, lunches, and dinners repeatedly. Eating the same foods over and over lowers your metabolic rate and prevents probiotic diversity,” “Food diversity improves your metabolic rate since your gastrointestinal system is challenged by change and given a new set of probiotics with each new food.” 

Your Wine Glass is as Large as Olivia Pope’s 

“Pouring a glass of wine as large as Olivia Pope’s to watch her on “Scandal” is a mistake,” offers Bedwell. And boy, does she have that one right. “The recommended alcohol consumption for women is one (5-ounces, so much less than a typical Olivia pour) glass per day, with good reason. Each glass has roughly 120 calories, and your body burns calories from alcohol first to get it out of your system as fast as possible. That means any calories you consume from food get put on the back-burner, making it harder to shed unwanted pounds,” she explains. “Not to mention that alcohol tends to stimulate the appetite so that Olivia Pope-sized glass of wine may be making you consume more calories from [whatever you’re eating].” 

You Have Partner Comparison Disorder 

PCD might not be an official diagnosis (yet), but when it comes to weight loss, the struggle is real. Hayim paints the picture well: “You and your boyfriend or husband have decided to commit yourselves to wellness. You both begin the journey together, waking up early, eating healthy for about a week or so. But your partner begins to fall off the trail, and he’s skipping the early morning workouts. But not you, you’re still on track day after day. A few weeks go by like this and you realize he’s sleeping in and seeing results, and you aren’t,” says Hayim. Sound familiar? “Well, stop comparing! Women, you will never be able to accurately compare your body composition to your male partner. We will generally have a higher percentage of body fat than men, despite eating proportionally fewer calories. In fact, a healthy range of body fat for women is 20-25 percent, compared to men who are at a healthy range from 10-15 percent,” she adds. Bottom line: Don’t beat yourself up, and quit measuring yourself against your beau. 

“Egg Whites Only” is Your Mantra 

It might be your brunch and breakfast go-to, but there’s reason to give the silky, golden yolks some love “Egg yolks are a source of Vitamin D (a vitamin most Americans do not eat enough of). Low levels of vitamin D have been linked to abdominal obesity. Also, the (healthy) fat within the yolks will help you feel fuller longer and less likely to overeat later in the day,” offers nutritionist.  

You Only Meet Up with People at Restaurants and Bars 

Even if you’re eating the seemingly good-for-you choice when dining out, you still can’t fully control how much salt, oil or fattening ingredients go into a dish. (You might not even be aware of them!) “Research shows that those who prepare six to seven meals at home consume fewer calories than those who cook less, even when eating out. Find your niche in the kitchen and get connected to what you eat,” suggests Nutritionists. 

You Stay Up Late Binge-Watching Netflix 

If if a show really is that addicting, it’s still more important to get your beauty sleep, says Nutritionist. “Research consistently shows an association between short sleep duration and being overweight. Most recently, a 2014 study demonstrated that low sleep duration went hand in hand with high body mass index, a ratio measure of height-to-weight.” 

You Stay Up Late Binge-Watching Netflix 

If if a show really is that addicting, it’s still more important to get your beauty sleep, says Hayim. “Research consistently shows an association between short sleep duration and being overweight. Most recently, a 2014 study demonstrated that low sleep duration went hand in hand with high body mass index, a ratio measure of height-to-weight.” 

You Avoid Fruit Because It’s “high in Sugar” 

Saying “No, thanks” to that apple or banana is a huge mistake. “Potassium, found in high amounts in fruits and vegetables, helps to naturally de-bloat the body,” explains Nutitionist. “Also, the sugar found in whole fruits acts differently in the body than added sugars. Bananas, often cited as being ‘high in sugar’, are very high in potassium and definitely contribute to de-bloating and a flat belly. 

No Matter What, You Eat Before a Workout 

“Trainers have engrained into our brains that we must ‘eat something’ before and after a workout,” says Hayim. “So much so, that we neglect our actual feelings of hunger and satiety, and thoughtlessly stuff something into our mouths. Although pre and post-workout eating is essential for athletic recovery, many people have enough fuel from a recent meal they consumed and do not need those extra calories. A good rule of thumb is, if your last meal was three or more hours prior to workout, grab a carbohydrate-rich snack (30 grams of carbohydrates or less),” Nutitionist explains.  

Starbucks is How You Celebrate the Season 

“Starbucks and other coffee shop chains are excited to present their holiday beverage flavors, but the calorie counts are less appetizing. A 12 ounce Chestnut Praline Latte at Starbucks, for example, has nearly 300 calories and more than a day’s worth of sugar. “For a lighter holiday spin, try a Cinnamon Dolce latte—but ask for only one pump of flavored syrup because the default is four. You’ll save yourself a full tablespoon of added sugar!” 

You’re only eating meat. 

Sure, the protein content has you excited, but eating a lot of meat might actually compromise your flat belly, and your health. “Higher meat consumption has been positively associated with a higher daily calorie intake, BMI, waist circumference, and obesity and central obesity,” shares Nutitionist. “Diets largely based on plant foods offer a number of nutritional benefits, including lower levels of saturated fat and cholesterol, as well as higher levels of carbohydrates, fiber, magnesium, potassium, folate, and antioxidants. Instead of having meat, like beef or pork, with every meal, try having more plant-based foods, like fruits, vegetables, nuts, and legumes. 

You Think Kettlebells Will Add Bulk 

As it turns out, this is doing you more than just the disservice of locking eyes with that cute bodybuilder at the gym. “Muscle cells require more energy to maintain themselves than fat cells, which means they burn more calories at rest. Add some weight training exercises to your routine to tip your muscle-to-fat ratio. You’ll end up expending more calories going about your normal day,” offers Nutitionist.  

You Still Haven’t Paid Attention to Probiotics 

“Probiotics have been shown to lower the effects on abdominal obesity as well as help with gas, bloating, and other digestive issues,” adds Nutitionist. Pro-tip: “Select yogurts with the Live & Active Cultures seal. The seal is a voluntary identification available to all manufacturers of refrigerated yogurt whose products contain at least 100 million cultures per gram at the time of manufacture, and whose frozen yogurt contains at least 10 million cultures per gram at the time of manufacture. Have yogurt with breakfast or lunch or as a snack,” Nutritionist adds.  

You Think “healthy Fats” Are Bogus 

This is right up there with not thinking climate change is real; trust us, all the avocados aren’t conspiring together to get you to eat them. Simply put: Not getting enough healthy fat is no bueno for your waistline. “Research shows that dieters who ate foods containing monounsaturated fats like nuts and nut butters lost more belly fat than those who ate the same number of calories with less of the fats,” offers Nutritionist. 

You Don’t Use Chopsticks for Chinese and Japanese Food 

Ladies, channel that mindfulness from the yoga mat and bring it to the dinner table (okay, coffee table). When you’re scarfing down lo mein with a fork, you’re probably eating a heck of a lot quicker than you would be if you opted for chopsticks. Navigating the ramen bowl or sushi roll with chopsticks will help slow you down, which in turn promotes eating more mindfully and can make it so you consume fewer calories. No chopsticks? Try eating dinner with your non-dominant hand holding your fork, which will produce a similar slow-down effect. 

“Pass The Salt” is Your Middle Name 

Too much sodium can lead to big-time belly bloating and there’s a good chance you are already getting far more than you need. “Eat less processed foods high in salt, such as bread, pizza, and condiments. Focus on consuming more whole foods or foods lower in sodium,” contributes Nutritionist. “Read the Nutrition Facts label to find how much sodium is in each serving of the food or beverage. Very Low Sodium is 35 milligrams or less per serving; Low-Sodium is 140 milligrams or less per serving; Reduced (or less) sodium is at least 25 percent less sodium per serving than the usual sodium level.” 

You Never Miss a Post-sweat Smoothie 

Whether it’s a long run, a killer barre sesh, or a hot yoga workout, it’s a mistake to feel like it isn’t complete without a trip to the beverage bar. “If you’re in the habit of ‘refueling’ with a protein shake or smoothie after every single workout, you may want to reconsider,” cautions Nutritionist. “For most workouts longer than one hour in length, eating a protein-rich meal afterward is completely sufficient. Consuming a protein shake in between is likely unnecessary and instead just increasing caloric consumption. 

You “save” Your Calories for Later 

Nutritionist once again describes the situation so well: “You have a Tinder date tonight, so you’ve decided to save your calories for later since you will be tossing back some margaritas and guacamole.” Hey, what’s wrong with that? Seems kinda responsible, right? “Although this makes sense in theory—consuming fewer calories total per day—it rarely works out as cleanly as we like,” Hayim spells it out for us. “By the time you get to the date, and have a drink or two, the feelings of extreme hunger rush in, and you’re grabbing for whatever you can get your hands on, which is usually foods high in calories and fat. You’re so hungry, you may even end up consuming more than a day’s worth of calories in one sitting! Plus, with alcohol in your system, your body is less able to efficiently metabolize the calories,” explains Nutritionist. “Instead, consume normal meals throughout the day, arrive at your date cool, calm, and collected, and enjoy your cocktail and eat responsibly.” And while you’re at it, try Bumble; it’s a cooler dating app, anyway. 

You Live for Coconut Milk 

“Are you going for a coconut mocha at Starbucks as a post-workout treat? Because [you think] coconut milk is healthy?” Nutritionist asks. Gah! Guilty as charged. What’s the problem, exactly? “Coconut milk is a plant-based option, but it is very high in fat and not so much in protein,” Nutritionist continues. “The ideal post-workout snack has a 4:1 ratio of carbohydrates to protein. This ratio helps to build muscle while burning fat. So you’d be better off with a mocha with regular low fat milk or a glass of chocolate milk, which is the post-workout choice of many professional athletes!” 

You Still Don’t Have a Water Bottle Always by Your Side 

Slinging back the mimosas at brunch is never a problem, but many women can go all day without a water bottle by their side. And seriously, how many times do you need to be told to drink eight glasses of eight ounces each day? “Not drinking enough water can have a negative impact on the metabolism as well as your appetite,” says Miller. “In addition, if you eat a diet rich in fiber, which is recommended, water helps move the fiber through your digestive system. A lack of water in conjunction with a high fiber diet can result in digestive issues, such as bloating and gas.” 

You Don’t Have a Period Game Plan 

If you were having a guest come stay with you, you would probably be prepared with certain foods to curb appetites, an idea of how their visit with affect your workout schedule, and some other logistical things. But why aren’t you ever thinking about Aunt Flo, a regular visitor? Many women forget that their hormonal cycles can put a temporary halt on flat belly dreams. “If you notice yourself getting bloated or pudgy about every month, your period may be to blame. Female hormones follow a cyclical schedule and often produce a bloating effect. If you’re close to or on your period, cut yourself some slack,”  

You Think Vitamin D Only Comes from the Sun or Milk 

“Insufficient levels of vitamin D have been linked to higher levels of belly fat,” shares Nutritionist. Yes, Milk is the most common source of vitamin D—but there’s one plant source that is an amazing option. Nutritionist suggests mushrooms that are labeled as being exposed to ultraviolet light since those will have even higher levels of vitamin D. 

You’re on Trend and That’s About it 

“Often times, women make changes to their diet without fully understanding why they are making them or the implications,” Nutritionist describes. “They hear things on the news, read things in a magazine, and quickly make changes without proper education first. Many of my clients come to me upset and complaining, swearing they have done everything to try and lose that belly weight. Some of them have ‘cut out gluten and dairy,’ or have even ‘become a vegan’ in an effort to lose weight,” Nutritionist explains. “However, when we review their diet intake, I learn that they are now consuming much more calorically-dense—and sometimes nutrient-depleted—foods, which has resulted in weight gain. Before making [drastic] dietary changes, get educated or talk to a health professional.” 

You Blend Up a “healthy Drink” as a Meal Replacement 

Beware the pre-packaged powders, containers, and other blender-marketed products. “Many ‘health’ juices and smoothies are filled with sugar,” says Nutritionist. “Decreasing sugar intake is the single most effective step you can take to drop pounds. Sugar packs a lot of calories, throws your insulin levels out of whack, depresses your immune system and is highly addictive!”  

You Won’t Eat Beans Because, Well, You Know 

If you’re nixing beans because they can make you gassy and bloated, you may want to rethink that theory. “Beans are actually a great belly-flattening food because research shows that bean eaters weigh less and have slimmer waistlines. If you are afraid that the fiber in beans will cause gas and bloating, just gradually increase the amount of beans you eat and drink plenty of water to avoid those issues,” advises Nutritionist. 

You Don’t See Fresh Fruits and Veggies Unless They’re on Your Instagram Feed 

Those farmers’ market stands sure are pretty, aren’t they? But are you actually buying the foods or just documenting the lovely colors? Buy the things, girl! “We need a minimum of five fruits or veggies each day to meet our nutritional needs,” Bedwell says. “Plus, all fruits and veggies are great flat-belly foods as most of them are 80-90 percent water. This means they are high in nutrients but low in calories. Not to mention, the fiber they contain helps you feel fuller longer, so you’ll lose weight without feeling hungry all the time!” 

You Think the Internet is Normal 

Have you ever been 27 slides deep in a round up of next-level chocolate-peanut butter waffle creations you wish you thought of first? Time to hit pause. “The internet and social media sites are basically making you fat,” says Nutritionist. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food; try googling healthy versions of some of your favorite treats [when cravings strike]!”   

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

What Happens To Your Body When You’re Hangry

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

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

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

Your Body Freaks Out About Where Its Reward Is 

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

Your Stomach Yells at Your Brain to Eat 

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

Your Dopamine Levels Decrease 

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

And That Low Dopamine Means Out-of-Control Emotions 

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

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

The Same Gene Controls Hunger and Anger 

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

You’re Low in Brainfood 

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

Even Your Brain Gets All Hangry 

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

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

Your Levels of Stress Hormones Increase 

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

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

You Lack Hormone Building Blocks 

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

We’re Not Eating Properly In General 

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

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

So What Can You Do About It? 

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

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

Best and Worst Foods for Stress

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

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

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

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

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

First…The Worst 

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

Ice Cream 

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

Coffee 

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

Chinese Take-Out 

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

Canned Soup 

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

Pressed Juices 

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

Tofu 

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

Wheat Bran 

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

Red Wi 

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

Diet Soda 

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

And Now…The Best 

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

Spinach 

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

Olive Oil 

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

Oats 

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

Wild Salmon 

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

Strawberries 

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

Rooibos Tea 

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

Dark Chocolate 

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

Red Peppers 

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

Nuts 

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

Eggs 

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

Low-Fat Plain Yogurt 

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

Black Tea 

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

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

Surprising Reasons Why You’re Gaining Weight

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

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

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

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

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

You don’t weigh yourself. 

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

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

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

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

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

Your job is stressful. 

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

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

You aren’t eating enough protein. 

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

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

You never indulge. 

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

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

You’re working out too much. 

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

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

You suffered from an injury. 

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

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

You’re overeating healthy foods. 

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

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

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

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

You’re simply getting older. 

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

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

You’re dehydrated. 

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

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

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

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

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

You aren’t paying attention to your sodium intake. 

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

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

You kept all the junk food in your house. 

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

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

Your thyroid is to blame. 

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

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

 

You’re depressed. 

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

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

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

You’re taking medication. 

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

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

You eat too healthy. 

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

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

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

Therapeutic Foods which kills Stress and Improves Your Mood

Turns out kale is good for more than your waistline… 

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

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

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

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

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

Walnuts 

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

Saffron 

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

Oatmeal 

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

Bananas 

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

Salmon 

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

Potatoes 

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

Milk 

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

Mushrooms 

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

Spinach 

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

Kiwi 

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

Broccoli 

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

Green Tea 

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

Chocolate 

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

Chia Seeds (Sabja) 

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

Avocados 

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

Blueberries 

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

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

Best Food Sources of Vitamin-B for More Energy

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

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

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

Vitamins B6 and B12 

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

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

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

Folate 

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

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

Thiamin, Riboflavin, Niacin, Biotin, and Pantothenic Acid 

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

How Much Vitamin B Do I Need? 

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

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

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

Avocado 

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

Pork Tenderloin 

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

Plain Low-Fat Yogurt 

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

Salmon 

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

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

Chicken 

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

Eggs 

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

Sunflower Seeds and Butter 

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

Nutritional Yeast 

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

Chickpeas 

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

Beet Greens 

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

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

Tofu 

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

 

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

Best Foods to Eat for Lean Muscles and Strength

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

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

Yogurt 

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

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

Beans 

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

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

Cottage Cheese 

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

Chocolate Milk 

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

Bananas 

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

Beets 

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

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

Eggs 

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

Almonds 

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

Chicken 

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

Grass- Fed Beef 

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

Wild Salmon 

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

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

1 2 3 4 5
0
    0
    Your Cart
    Your cart is emptyReturn to Shop
    To find out your shipping cost , Please proceed to checkout.
    Continue Shopping