Nutrition

Subterms

    More stories

    • 213 Shares

      in health and weelbeing

      7 Daily Rituals a Dietician Says Will Help You Eat Healthier—That Have Nothing To Do With Food

      by

      When it comes to how to eat healthier, achieving your nutrition goals is rarely just about modifying your food and eating habits; there are many moving parts to becoming your healthiest self. Yes, choosing nourishing foods, engaging in regular physical activity, and making time for self-care are all important, but there is one component of health that is often overlooked: rituals. Unlike habits (which are performed for the sake of doing the action itself—think: brushing your teeth every day), rituals are a series of intentional actions that can lead to behavior changes. By incorporating rituals into your daily routine, you are creating a positive domino effect to allow other healthy habits to follow. The best part is that rituals don’t have to be difficult to make a difference. Read on for seven rituals that you can start doing today. 

      1. Set daily intentions
      Creating a ritual to write down a daily intention is an automatic way to set the tone for how you want to think, feel, or act each day—including what you want to eat and how to fuel your body. Intentions can align with your values or goals, but they can also help you get more clear on what you want out of your life and how food can help you get there (more energy to work on your business or go out with friends, etc.). And on days where you feel like everything is going wrong, you have your intention to fall back on. 
      To get started with setting intentions, think about what you want to get out of the day and what energy you want to attract. You could ask yourself questions such as “What attitude do I want to have today?” or “What do I need to focus on to reach my goals?” Examples of intentions could be “Today, I intend to open myself up to new possibilities” or “I am stepping into confidence today.” Connecting your nutrition goals to a greater purpose or desire helps to engrain them in your mind, which can set you on the path to becoming your best self. 

      2. Stretch
      I used to think that stretching was something you only did to become more flexible or improve your sit and reach test score in gym class (*cue the flashbacks*). Turns out, stretching has many benefits, including keeping your muscles flexible, reducing stress, preventing injuries, and counteracting the effects we feel from sitting. But most importantly, stretching gives you a chance to reconnect with your body by tuning in to what’s happening inside and out. The more in-tune you are, the more likely you are to live as your healthiest self. Luckily, you don’t need to dedicate an extensive amount of time to stretching to reap the benefits. All you need is a 5-10 minute stretching ritual first thing in the morning or at night before bed as an easy way to anchor your day, connect to your body, and remind yourself what you’re eating healthy for.

      3. Meditate
      Meditation can be great for improving your health, as some research has shown it helps reduce stress and boost immunity. But meditating can feel totally daunting and overwhelming for many people. I mean, what’s the first thing that comes to mind when someone says meditation and why is it sitting in complete silence focusing on deep breathing? However, creating a meditation ritual doesn’t have to mean sitting in silence for long stretches of time. Meditation can be practiced in many different ways, and it may take some trial and error to find what works best for you. One way to start a meditation ritual is through practicing visualization meditation. This can look like visualizing yourself completing a health goal, making a nourishing meal, or just generally feeling like your healthiest, most energized self. Picture what your ideal situation would look like and imagine it becoming a reality. 

      4. Gratitude journal
      When we express gratitude for what we have, it can make our life feel that much more fulfilling. Although thinking about what you’re grateful for is helpful, writing it down has been shown to reduce stress, lead to better sleep, and even improve interpersonal relationships. Keeping a gratitude journal doesn’t have to be long or extensive. Start by jotting down three things you’re grateful for each day, anything from the weather outside to a big life event. While shifting your perspective to a grateful one can help increase confidence and intentionality that helps you stay motivated to eat healthy, you can also express gratitude for things related to your nutrition goals, like how you have access to nourishing food that makes your body feel energized, or gratitude for how your body can move. No matter how big or small, starting each day with a dose of gratitude can help create positive effects on your mental and physical health. 

      5. Limit phone usage
      We all spend way too much time on our phones. I often find myself down an Instagram rabbit hole, which sucks up a lot of time and energy I could be spending elsewhere. Setting an app time limit on my phone has been a game changer, especially in the morning. I personally have scheduled “downtime” on my phone so that I don’t wake up with notifications. This allows me to be fully present in my morning routine and helps set a positive tone for the day. While you can tailor your phone preferences to whatever best suits your needs, being intentional about how much time you are spending on your phone—especially on social media—can ensure that your energy is being spent where you intend for it to be and limits you from making those unintentional choices (looking at you, mindless snacking) when you’re distracted. 

      6. Use affirmations
      Affirmations are positive statements or phrases you can say to yourself as encouragement, and they’re different from intentions because they are a sentence to repeat to yourself when you need it rather than a goal or desired outcome. When we recite affirmations, we can improve our coping abilities and overall sense of well-being. You may be familiar with “I Am” affirmations like “I am strong” or “I am healthy,” but affirmations can take many forms, so choose one that works best for you. Start by saying affirmations out loud or even in front of a mirror as a part of your daily affirmation ritual. Some examples include “My actions are meaningful,” “I am healthy, I am happy, I am loved,” and “My body deserves optimal nourishment.”

      7. Connect with nature
      Spending time in the great outdoors has been shown to have many positive benefits for overall health including reducing stress and boosting your mood, which means less stress eating and more intentional food choices when we’re feeling inspired, happy, and less stressed. Nature also lets us connect to our bodies and helps us feel more in tune to its needs. Despite this, many of us are simply not getting outside enough. Finding ways to connect with nature as a daily ritual can be as easy as taking a break during the workday to bask in some sunlight, going on a post-work walk in your neighborhood, or even taking your work (or workouts) outside. 

      A Dietician’s Guide to Mindful Eating More

    • 150 Shares

      in health and weelbeing

      Hate Veggies? Here Are 5 Hacks To Sneak Them Into Your Meals

      by

      If there’s one thing that almost everyone can agree on, it’s that vegetables are good for you. We all know that vegetables can help prevent disease, boost gut health, and protect vital organs. But despite their many benefits, most of us don’t know how to eat more vegetables. Even as a dietitian, it can be challenging at times to add enough color to my plate. But luckily, I’ve been able to find hacks and tips to incorporate more veggies in delicious and easy ways (even for those who don’t like vegetables). 
      Not too long ago, I loathed Brussels sprouts—no matter how many times I ate them, they still tasted too bitter to me. One day, I tried them prepared in a delicious shaved salad, and my relationship with Brussels sprouts was forever changed. All this to say, before you dismiss vegetables that have burned you in the past, it may be time to give them a second chance. And in the end, if you only find a few you enjoy, stick to them! Eating vegetables you love is better than eating no vegetables at all. But if you’re looking to sneak more vegetables into your meals for all the amazing health benefits (without sacrificing taste), these hacks are for you. 

      1. Think plant-forward
      Having a plant-forward mindset can help you be more intentional with adding veggies to your plate. Plant-forward isn’t about taking away food groups or eating completely plant-based; rather, it focuses on adding in plants to make meals more well-rounded. The easiest way to do this is to think about how to add vegetables to some of your favorite meals. Love tacos? Make your filling with half ground meat and half beans. If pasta is a weeknight go-to, try zucchini noodles mixed with whole wheat pasta or combine leafy greens, broccoli, onions, or tomatoes with the pasta itself. And if you’re opting for a complete plant-based meal (read: sans meat or dairy), there are plenty of delicious options here!

      2. Toss veggies into smoothies 
      Perhaps the oldest hack in the book is adding vegetables to smoothies—and for good reason! Blended together with fruit and other delicious add-ins such as nut butter, yogurt, and protein powder, vegetables are easily disguised and taste great while you still reap all of the nutritional benefits. Although tossing a handful of leafy greens into your morning smoothie mix may be an easy go-to, variety is the spice of life. So next time you’re DIYing a delicious a smoothie, consider adding frozen cauliflower, zucchini, or avocado (which is technically a fruit, but you get the idea). You might just discover your new favorite combination and sneak in some veggie nutrients without the veggie taste. 

      3. Try plant-based dips
      Why eat vegetables with dip when vegetables can be the dip? I mean, I’m all for dipping vegetables into vegetables too (carrots and hummus anyone?), but when it comes to adding more veggies in your diet, having great, plant-based dips on hand makes them an accessible snack or side. And in my humble opinion, dipping food makes it more fun. For convenience, store-bought hummus, salsa, and guacamole are great options (yes, they’re all full of veggies!). You can also make your own white bean dip, corn salsa, roasted red pepper dip, or pesto with minimal ingredients at home.

      4. Add to baked goods
      While a cupcake or cookie doesn’t necessarily scream “vegetables,” hear me out. Similar to blending in a smoothie, baking vegetables into timeless desserts helps pack in a nutrient-dense punch without compromising flavor. Beans are often the easiest to add to baked goods since they can be used as a fat replacement (like instead of butter or oil). A pro tip for adding beans is to opt for one lighter in color such as chickpeas, cannellini, or Great Northern beans. These beans have a more neutral flavor, making them a great base for baked goods such as cookies or muffins. And if you’re not sold on baking with beans, pumpkin muffins, carrot-apple cookies, and zucchini oatmeal bake make for delicious snacks or breakfast alternatives. 

      5. Opt for frozen vegetables
      I am a huge fan of frozen vegetables. Not only are they convenient, but they can be cheaper too (especially in winter months when some produce is out of season). Plus, they’re just as nutrient dense because they are frozen at peak ripeness. Since frozen vegetables have an unfortunate tendency of becoming mushy when prepared, it can be helpful to use them in dishes that lean into that texture. Examples could be casseroles, chili, pasta dishes, or soups. To make frozen vegetables taste better, try roasting or sautéing them and adding them into some of your favorite dishes like pasta or stir-fries. 

      8 Delicious Ways to Eat More Greens
      No Salads Required More

    • 75 Shares

      in health and weelbeing

      A Dietician’s Guide to Mindful Eating

      by

      You may think that you’re practicing mindful eating, but most of us are not. In today’s modern world, distractions are everywhere. Many of us frequently finish a meal without even remembering eating it because we were watching TV, scrolling on our phones, or responding to an email. And while enjoying a show with a meal isn’t inherently bad, constant distractions can turn eating into a mindless act, which can lead to overeating instead of eating for physical hunger and enjoyment. 
      As a dietitian, my goal is to help individuals feel empowered by their food choices. Food is meant to be enjoyed, after all! One of the best (and research-backed) ways to slow down and enjoy food is through mindful eating. Mindful eating is a popular term in wellness, but I often hear confusion over what exactly it means and how it differs from intuitive eating. Consider this article a crash course in mindful eating and how you can incorporate it into your lifestyle—starting today!

      In this article

      What is mindful eating?
      Mindful eating is a component of the practice of mindfulness, which is rooted in Buddhist and Hindu beliefs. Jon Kabat-Zinn, a pioneer in the field of mindfulness, is largely to thank for popularizing the term that is trendy in secular Western culture today. Kabat-Zinn defines mindfulness as “paying attention in a particular way, on purpose, in the present moment, and non-judgmentally.” 
      Mindful eating is the art of intentionally paying attention to your food without judgement and utilizing all of your senses during a meal. Tuning in (in a non-judgmental way!) allows you to get curious about your eating behaviors and better understand your thoughts and cues that guide food choices. The intent of mindful eating is to focus on how you feel during a meal and to fully savor food in the present moment.  

      What’s the difference between mindful eating and intuitive eating?
      Mindful eating and intuitive eating are two phrases that often get used interchangeably, but they are not entirely the same. Intuitive eating is an approach to eating created by two registered dietitians Evelyn Tribole and Elyse Resch in 1995, which utilizes your body’s inner wisdom to make food choices instead of external food “rules.” There are 10 principles to intuitive eating, which are aimed at helping individuals become more in tune with their bodies. We are all born as intuitive eaters, but this skill often gets lost as we age due to various external factors such as socioeconomic status, chronic disease, and largely in part diet culture. 
      While mindful eating is certainly an important component of intuitive eating, it is a different approach to food and nutrition. The main difference between intuitive eating and mindful eating is that mindful eating is focused on being present during a meal by utilizing the senses before, during, and after eating. Intuitive eating, on the other hand, is about reconnecting with your body by rejecting diet culture mentality, honoring your hunger and fullness, and respecting your body. For the TL;DR version, mindful eating is paying attention to your food in the present moment without judgment and intuitive eating is a framework with the goal of making peace with food. 

      What are the benefits?
      Mindful eating has many benefits, but it’s important to note that mindful eating is not meant to be used as a weight loss tool. Medically, mindful eating has been shown to reduce binge eating and emotional eating behaviors in individuals as well as reduce symptoms of irritable bowel sydrome (IBS) and help patients better manage Type 2 diabetes. But beyond that, mindful eating can also help with:
      Digestion, since slowing down during meals helps reduce stress, allowing your body to relax during the digestive process. 
      Learning or relearning how to enjoy your food by savoring each bite and utilizing your senses at each meal.
      Getting back in touch with hunger and fullness cues, as practicing mindful eating can help you become more in tune with your body’s needs.

      How to incorporate mindful eating:
      Eating mindfully is all about bringing awareness to each bite of food. While this may not always be possible (I get it—we’re all busy and stressed!), these are some tips to help you incorporate mindful eating into your daily routine. 

      Pick one meal to practice with
      For those new to mindful eating, it may be helpful to choose one meal to practice more in depth. It’s unrealistic to expect to eat mindfully every single time, but the more you intentionally make time to eat mindfully, the more innate it will become. For example, if you can set aside a short amount of time to practice mindful eating in the morning, use the five minutes it takes to eat your morning cereal or scrambled eggs to put away distractions and eat mindfully. If your days are a rush from the minute you wake up until the end of your work day, turn dinnertime into a mindfulness practice. 

      Take a pause
      I know how easy it can be to instinctively reach for your favorite comfort food after a long, stressful day. But before grabbing a snack from the pantry, pause and ask yourself what you’re really feeling. Is it stress? Sadness? Frustration? Boredom? Or are you physically hungry? Taking a moment to identify what you’re actually feeling can help you make a more mindful choice. If your feeling is not related to physical hunger, try a different activity such as calling a friend, going for a walk, or journaling to help process your thoughts and emotions instead. 

      Remove or minimize distractions while eating
      When sitting down for a meal, removing distractions is essential for mindful eating. This means shutting your work laptop, setting your phone aside, and not turning on the TV. This may not be feasible all the time, and that’s OK! But when you are able to remove distractions, try to focus on the food in front of you or the conversation if you are eating with others. 

      Slow down
      Whether you are eating quickly to move onto the next task, wolfing down breakfast on a morning commute, or you’re simply a fast eater, eating mindfully is all about slowing down. Taking time to pause during meals can look like setting your fork down between bites, stopping to take a sip of water, or taking a deep breath to check in with your body to see if you are still hungry or comfortably full.

      Engage your senses
      Take a moment to really look at your food. What about it is visually appealing? What does it smell like? Notice how it feels when you take your first bite. What descriptions come to mind? Is it crunchy? Chewy? Smooth? Paying attention to your senses really helps you savor your meal. After all, mindful eating is not about judging your food but rather about being curious and bringing full awareness to each bite. 

      How To Spring Clean Your Diet
      According to a registered dietician More

    • 213 Shares

      in diet and nutrition

      Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT

      by

      That post-workout meal that you choose actually has a much larger effect on how your muscles recover – thank you might think. And choosing the right post-sweat snack can help reduce that pain from Delayed Onset Muscle Soreness that you feel as you climb out of bed the next morning.
      But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Well, we have the answers, so you finally know how and what you should be fuelling up on after your sweat sesh.
      But first, we need to school you on the science of muscle recovery. And here to teach you, is Candice De Mendonca, a South African sports nutritionist and personal trainer.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      What *is* recovery?
      Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
      So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. Because when you understand these processes and your overall metabolism, you may be able to manipulate your body weight.
      That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
      READ MORE: What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?
      “Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
      But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on. 
      How does nutrition play a role in muscle recovery?
      It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutirents; proteins, carbohydrates and fats.
      “It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
      If you’re more of a visual person, this is what Candice means:

      READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
      So which macronutrients matter most after you’ve done a workout?
      “When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice. 
      The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
      In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increases growth hormone levels  to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment. for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea, carbs are your friend here.
      But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery. 
      How long after your workout should you eat?
      When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
      This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in. 
      So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
      READ MORE: 26 Easy Recipes for Protein Pancakes
      What is the perfect recovery ratio to look for in a post-workout meal?
      There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
      The physiologically perfect recovery ratio is 3:1 (carbs to protein). 
      “Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
      “For example, a runner would use a 2:1 ratio but a rugby player would use a 4:1 ratio.”
      “A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
      How can you put this into practice?
      “Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face but if you’re not eating right your results will be minimal and not optimal.”
      Luckily, there is a very tasty way to get the nutrients you need after you’ve closed your workout ring at gym. Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis.
      We know, right? Chocolate milk!
      One great option is First Choice High Protein Recovery Milk. It has a ratio of 2:1 with 22g of protein and 22g carbohydrates with added grams from sucrose and lactose bringing the total carbs to 41.3g.
      Plus, major soccer clubs like Cape Town City Football Club and Amazulu use it as part of their nutrition and condition plans. And they recently won best new product in the Non-Alcoholic Beverages category of the 2020/21 FOOD REVIEW/Symrise New Product Competition. So you know it’s legit.
      READ MORE: How To Adapt Your Fitness and Nutrition For Every Age
      But what does our sports nutritionist and personal trainer say? “HPR makes it extremely easy, rewarding, and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss, and extremely delicious,” says Candice.
      Some other snacks from Candice that you could try are: 1 banana and 2 boiled eggs (12g protein: 31g carbs), 2 slices wholegrain toast and 1.5 tablespoons peanut butter (12g protein: 32g carbs) or 120g quinoa and 60g chicken (17g protein: 55g carbs).

      READ MORE ON: Fitness Fitness Advice Nutrition Nutrition Advice More

    • 138 Shares

      in health and weelbeing

      How To Spring Clean Your Diet, According to a Registered Dietician

      by

      Spring is just around the corner, and I am ready for longer days and warmer weather. With the change in season comes the need for a spring clean and time for a fresh start. While we all know about Marie Kondo-ing our wardrobes and reorganizing our living spaces, what do we know about cleaning up our diets? I don’t mean “eating clean” and restricting yourself from foods you enjoy. Instead, think of this as a time to release eating habits that no longer make you feel happy or healthy. 
      “Healthy” is a relative term that means something different to everyone, so choosing dietary preferences that fit your lifestyle will look different from mine or even your best friend’s. When it comes to making changes in your diet, it’s important to remember that you know your body best. And what better time to make healthy lifestyle changes than at the start of a new season? If your diet has been off track since the holidays, there’s no need to feel bad. Read on for ways to spring clean your diet and refresh for the new season and beyond. 

      Let go of foods that are no longer serving you
      Just like letting go of clothes that you no longer wear, spring cleaning your diet starts with letting go of foods that are no longer serving you. This includes expired food, freezer-burnt items, half-used condiments that are old, and any other foods that you won’t use (looking at you, tahini). If it’s expired, throw it out and take a mental note to not purchase that food again so you’re not wasting food. If it’s not expired but you know you won’t use it, consider donating to a local food bank.
      After you have cleared everything out, restock strategically. Keeping your favorite whole foods such as fruits, vegetables, lean protein, and nuts on hand makes it more likely that you’ll create meals packed with fiber, micronutrients, protein, and healthy fats. And it’s a surefire way to make reaching for non-nutritive options much less tempting. I’d call that a win-win. And while we are on this subject, if there are certain foods you don’t like, don’t buy them! It can be easy to feel like you have to stock up on items from the latest wellness trend, but it’s no good having wilted kale in the back of the fridge if you’re never going to eat it.

      Opt for in-season produce
      Maybe it’s because I romanticize almost everything in life, but one of my favorite things is picking out produce each week. So it comes as no surprise that new spring produce makes me equally excited. Eating in-season produce offers numerous benefits, not to mention it’s often cheaper. This spring, look for apricots, broccoli, asparagus, honeydew, and green beans, just to name a few. When shopping for in-season produce, try to make a list of fruits and vegetables you haven’t had as a way to help keep your diet from feeling monotonous. And remember, you can still reap nutritional benefits regardless of if the produce is fresh, frozen, or canned. 

      Think about what you can add
      Building balanced meals is all about what you can add to your plate, not what you need to subtract. Instead of trying to cut out less nutrient-dense options (which could lead you to feeling deprived), think about how you can add color, fiber, and flavor. This can look like incorporating vegetables into meals such as stir-fries and casseroles, sprinkling nuts and seeds on oatmeal or yogurt, and choosing healthy fats like avocados and olive oil to give meals some flavor. After all, produce gets its coloring from antioxidants, which are key to fighting inflammation. So the more colorful your plate, the more phytonutrients, minerals, and vitamins you’ll consume. 

      Cook at home more often
      It’s been a long day of work and curling up on the couch to catch up on Euphoria with a meal you didn’t have to make yourself sounds oh-so-appealing, right? I totally get it. Takeout is not only easy and convenient but also delicious. However, when you’ve ordered delivery maybe one too many times the past few weeks, it can take a definite toll on your budget and body. So how can you find ways to entice yourself to cook more at home?
      For starters, finding healthy recipes you enjoy turns preparing food at home into a labor of love instead of another task on the to-do list. And making a plan ahead of time rather than leaving it until the day of makes it less likely you’ll reach for your DoorDash app. Once you’ve got your go-tos figured out, stock up on staple ingredients to help make cooking at home a foundation of your diet. Buying nutrient-dense foods you know you love sets you up for success and makes preparing healthy meals at home much more enjoyable. 

      Be more mindful of sugar
      From Halloween to Valentine’s Day, there is no shortage of sugary treats. You shouldn’t feel shame in enjoying dessert, but consuming too many added sugars may lead to adverse health effects long term. Instead of cutting out sugar from your diet completely, look for small ways you can cut back. For example, minimizing the sugar added to your coffee or tea or replacing some of your favorite drinks or snacks with “no added sugar” options can help lower the amount of sugar you’re consuming. Reading food labels to better understand what ingredients contain sugar and looking at the added sugar amount on the product can also help you be more successful at reducing your intake. And if your sweet tooth needs satisfying, opt for naturally sweet whole foods like fruit, coconut flakes, cocoa nibs, and unsweetened yogurt. 

      Hydrate
      Water is key for so many general body functions, such as lubricating joints, keeping your skin glowing, and protecting your organs. So don’t sleep on your hydration goals this spring! A general guideline is to drink half your body weight (in ounces) of water each day, although needs may vary depending on outside temperature, exercise, and age. Bringing a water bottle with you is one of the easiest ways to ensure you will reach for water instead of other dehydrating beverages. And if you still forget to drink water throughout the day, using a straw not only makes it more convenient, but you are also more likely to drink more ounces than if you were taking a regular sip. 
      I completely understand that drinking plain water is not everyone’s cup of tea. There are many ways to flavor your water to make it taste less bland. Try adding mint leaves, lemon slices, cucumber, berries, oranges, or a combination of these to a glass of water. Additionally, drinking non-caffeinated tea or kombucha for a probiotic boost is another great way to meet your hydration needs.

      Practice mindful eating
      With the hustle and bustle of the holiday season behind us, spring is the perfect time to slow down and focus on how you’ve been eating. Maybe you find yourself aimlessly wandering to the pantry during your work-from-home day or you eat an entire bag of chips while binging your favorite show (relatable). Mindful eating is about being present in the moment and utilizing your body’s hunger and satiety cues to recognize when you are full. Although we all mindlessly eat from time to time, practicing mindfulness around food has many benefits, most notably preventing overeating and learning how to savor your food. This spring, tune into your body’s needs by taking time to slow down during your meals. This can mean sitting down at a table to eat, eating without distractions (mindless scrolling included), and pausing to check for fullness. Ask yourself: Am I still hungry or could I stop here? Take note of what your body is telling you during meals and you just might notice what it’s trying to communicate in other areas of your life too.

      15 Ways to Eat Healthier
      (without going on a diet) More

    • 175 Shares

      in health and weelbeing

      10 Foods to Eat If You Want a Better Sex Life, According to Experts

      by

      You’ve probably heard about aphrodisiacs like chocolate and strawberries to get you in the mood, but is there really a correlation between nutrition and sex and if so, what are the best foods for sex? While aphrodisiacs are controversial among experts (no, chocolate is not a magical food meant to make you orgasm), many healthy foods contain important nutrients that can affect hormones or increase blood flow to help increase pleasure in the bedroom (or the bathroom, back of your car, with your vibrator–no judgment!). 
      But just a reminder that libido is a vital sign—a low sex drive could be the body’s way of communicating that it needs something. Therefore, the question is not just how can we improve our sex drive, but why is our sex drive lacking in the first place? This list is not meant to replace talking to your doc about finding the root cause for a low libido.
      Also, the most important thing you can do for your pleasure is to eat a healthy diet. Any whole foods like fruits and veggies can be good for the libido since a healthy libido is a sign of a healthy body. However, I asked doctors, nutritionists, and sex experts for specific foods that contain nutrients that are directly correlated to sexual pleasure. The foods they suggested are healthy, whole foods, so they can’t hurt to eat more of (in other words, whether or not they boost sex drive, they’re still good for you). Bottom line: talk to your doctor to improve low libido, eat a balanced and nutritious diet, and feel good about enjoying the 10 foods below, knowing they are expert-approved for spicing up your sex life.

      1. Raw honey
      If you’re deciding between sweeteners to add to your coffee, you might as well choose the one that can help increase libido. “Honey is packed full of natural goodness, including a mineral known as boron,” explained Reda Elmardi, a certified nutritionist, trainer, and editor at thegymgoat.com. “Boron has been found to help strengthen the bones, enhance muscle coordination, promote protein synthesis, and help increase the natural production of testosterone.” Even though we associate testosterone with men (especially bodybuilders), every gender has a combination of sex hormones, and testosterone directly correlates to sex drive. Raw honey (look for organic or manuka varieties) may help increase the natural production of the libido hormone.

      2. Maca
      Maca might not be found in every grocery store like honey, but it’s been used for thousands of years for energy, hormonal balance, and increasing sex drive. Maca is a vegetable that grows in the mountains of Peru and is technically a cruciferous vegetable, but it is most commonly found in the U.S. in the form of a powdered supplement. And according to some studies, there might be some scientific truth to the ancient use.
      “A number of research [studies have] shown that supplementing with maca can increase sexual desire,” suggested Wendy Lord, a registered dietitian and consultant for Sensible Digs. While many studies about sex drive are performed on men (serious eye roll), a 2008 study showed maca decreased sexual dysfunction in postmenopausal women. If you’re interested in trying for yourself, first talk to your doctor about whether or not it’s right for you, and do your research for trustworthy brands. 
       
      3. Berries
      You probably already know berries are good for skin glow and contain fiber for a healthy gut, but some experts swear that they’re the secret to a better sex life. According to Dr. Markus Ploesser, an integrative psychiatrist and longevity expert, berries like strawberries and raspberries contain zinc, which is important for testosterone level regulation (that hormone associated with sex drive).
      “Blueberries contain flavonoids like anthocyanins and proanthocyanidins, which have been shown to improve sexual function,” Elmardi agreed. Elmardi cited a study published in the Journal of Sexual Medicine that found that people who ate blueberry-rich diets had increased blood flow to the genitalia after only three weeks (and when there’s more blood flow, there’s more pleasure). So what does all of this mean? Berries are a healthy source of antioxidants, phytonutrients, and fiber, so if you’re already a berry fan, keep on adding them to smoothies or eating them with yogurt, knowing you could also be getting sexual health benefits. 

      Source: Askar Abayev | Pexels

      4. Saffron
      Forget thyme and cumin–you’re going to want to cook everything with saffron from now on. It is believed that the delicious spice originated and was first cultivated in Greece, but today the spice is primarily grown in Iran, Greece, Morocco, and India. But lucky for us (and our sex drives), you can find it in most grocery stores. “The chemicals found in saffron have been shown to improve erectile dysfunction in men and increase lubrication for women,” Lord explained. A 2012 study gave women with low sexual desire 30 mg of saffron daily over four weeks and found it reduced sex-related pain and increased sexual desire and lubrication, compared to a placebo. To try for yourself, add the tasty spice to salad dressings, grains, marinades, or roasted veggies. 

      5. Oysters
      The slurpy seafood is probably not the go-to food when you think of “sexy,” but oysters have long been known for their aphrodisiac effects. While experts are divided on whether or not there’s any truth to aphrodisiacs, there’s truth to the ones that contain specific nutrients known to improve sex drive. Luckily for shellfish lovers (I had to google if oysters counted as shellfish, TBH), the fancy delicacy does. According to Dr. Ploesser, oysters boost dopamine, which is a neurotransmitter that increases libido. “Oysters are a clichéd aphrodisiac because they contain zinc, which is necessary for the production of prolactin in women,” agreed Candela Valle, the resident nutritionist for MYHIXEL. 

      6. Watermelon
      Watermelon is probably your favorite fruit come summer (so refreshing!), but it has serious benefits year-round. Besides its high water content and nutrients that are beneficial for multiple functions of the body, watermelon is doing wonders for your sex life too. “Watermelon is one of the most effective foods that contain sexually enhanced amino acids (citrulline) that helps blood vessels to relax and improve sex drive,” explained Steve Theunissen, a registered dietitian nutritionist and certified personal trainer. Yes, watermelon is 92 percent water, but the remaining 8 percent is packed with nutrients that can improve sexual health and maintain overall health. 

      7. Fenugreek
      Fenugreek originated in India and Northern Africa and dates back to six thousand years ago. Both the seeds and green leaves have been used as a spice in food and herbal medicine to treat various ailments for centuries. Turns out, it’s been boosting sexual health for a long time too. “Fenugreek contains chemicals that have properties similar to estrogen and testosterone,” Lord explained. “Research that looked at the effectiveness of fenugreek for improved sexual desire showed that it is effective in this area for both men and women.” As for why the herb affects libido? One of the reasons is that it’s a good source of zinc, which is an important nutrient related to the health of the sexual organs. 

      Source: Daria Shevtsova | Pexels

      8. Red wine
      As if we needed another reason to pour ourselves a glass, red wine might be one of the few alcoholic beverages that’s beneficial for libido (and–this may or may not be surprising to you–it’s not the alcohol that can improve your sex life). “Red wine contains quercetin, which might account for the positive response in sex drive,” said Dr. Anderson, Ph.D., a sex and relationship therapist, citing a 2009 study in The Journal of Sexual Medicine that showed one to two glasses of red wine a day increased sexual desire and lubrication in women. “Researchers noted that drinking more than two glasses of red wine daily or indulging in other types of alcoholic beverages did not produce the same results.” Sorry, spicy margaritas–you’re great for Taco Tuesdays, but not for our sex lives. 

      9. Garlic
      The key ingredient that makes pasta so delicious is another ingredient that is under-appreciated when it comes to building up sex drive. You might think garlic is a killer for your sex life (no one likes garlic breath…), but the nutrients it contains could be increasing your pleasure by lowering cortisol. Let an expert explain: “Garlic contains a compound known as allicin, which helps to naturally lower levels of a hormone known as cortisol,” Elmardi explained. “Cortisol suppresses the immune system and also suppresses the natural production of testosterone. As the allicin in garlic helps to naturally lower cortisol, this helps to keep your testosterone levels stable.” As long as garlic doesn’t upset your stomach, feel free to eat it as much as you want, as it’s loaded with nutrients that are good for many functions of the body. Maybe just pop a breath mint or two if you’re getting straight to testing out the results. 

      10. Avocados
      What can’t Instagram’s favorite fruit do!? Not only do avocados make a mean toast and a delicious pudding (a Kourtney Kardashian favorite, TYVM), but the beloved food is good for so many different functions of the body, including sex drive. “Avocados are high in vitamin E, which is a powerful antioxidant involved in widening blood vessels. As a result, you get a sufficient supply of blood to various parts of the body, including the genitals,” explained Barbara Santini, a psychologist and sex and relationship adviser. Bringing blood flow to the genitals means more of the good sensitivity that results in major pleasure. Try it as a spread on bread, cut up into salads, or made into guacamole. 

      We Asked Experts if Aphrodisiacs Actually Work More

    • 150 Shares

      in diet and nutrition

      What Exactly Is The Low-FODMAP Diet And How Do You Do It?

      by

      Struggling with symptoms like diarrhoea, bloating, and gas isn’t exactly a recipe for a good time. And, if it goes on long enough, you’ll probably do a little online detective work to try to figure out what’s causing your issues and how you can clear them up ASAP. You may stumble across mentions of a low-FODMAP diet.
      FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. It’s a fancy medical way of saying that foods that fall into this category can mess with your stomach and GI tract, explains Dr. Lea Ann Chen, an assistant professor of medicine in the division of gastroenterology and hepatology at Rutgers Robert Wood Johnson Medical School. A low-FODMAP diet encourages you to weed out certain foods that tend to produce gas – and then slowly reintroduce them to see what’s the most problematic.
      READ MORE: Is Eating A Vegan Keto Diet Even Possible? Here’s Everything You Need To Know
      A low-FODMAP diet usually isn’t a long-term thing. But, Dr. Chen says, “it really depends on why you’re on it. It’s driven by symptoms. If you’re on a low-FODMAP diet and it doesn’t help you, there’s no reason to be on it indefinitely.” Other people may find that the diet helps with symptoms as they’re working through an illness or trying to identify food sensitivities, she says. And some people, like those with irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO), find that a low-FODMAP diet combined with medication is the most effective treatment over the long run. “The trade-off is how much it helps you and if you think it’s worth it,” Dr. Chen says.
      If you’re interested in trying a low-FODMAP diet, Dr. Richa Shukla, an assistant professor of medicine and gastroenterology at Baylor College of Medicine, offers this advice: “Don’t be overly restrictive.” She recommends doing a trial run for a few weeks and seeing how you feel. “If it’s not making a difference, it’s time to reevaluate things,” she says. Because it can be tricky to navigate on your own, your best and safest bet is to work with a registered dietitian or gastroenterologist to do a low-FODMAP diet.
      Want to see if a low-FODMAP diet will help with your gut issues? Here’s what you need to know about the ins and outs of this eating plan.
      How does the low-FODMAP diet work?
      The low-FODMAP diet is an elimination diet, and there are three phases to it. You start by cutting out high-FODMAP foods for several weeks to allow your gut time to neutralize, Dr. Shukla says. During this phase, you should start to notice some improvement in your symptoms.
      After that, you’ll start to slowly re-introduce those foods back into your diet. You may discover that certain high-FODMAP foods give you issues, while others don’t—or you may learn that all of them are a problem for you, Dr. Chen says.
      Finally, you’ll work on maintaining the right diet. This means steering clear of your triggers and focusing on the foods that don’t aggravate your issues.
      READ MORE: 10 Signs You May Have a Magnesium Deficiency
      What are the best low-FODMAP foods?
      There’s a whole range of foods that are considered low FODMAP, and it’s hard to know for sure what is best for each person, says Kathy LeBarre, a dietitian at Spectrum Health. “During the restrictive phase, we may find that some foods are better than others,” she adds. Here are a few examples of foods that fall into the low-FODMAP category:

      Avocado
      Bananas
      Blueberries
      Olives
      Oranges
      Brown sugar
      Maple syrup
      Almond milk
      Arugula
      Bell peppers
      Carrots
      Eggplant
      Lettuce
      Brown rice
      Oats
      Almonds
      Peanuts
      Beef
      Chicken
      Eggs

      READ MORE: How To Go Vegan: 15 Easy Nutritionist-Backed Tips
      Eating a low-FODMAP diet doesn’t necessarily mean that you need to be all low FODMAP, all the time, but it can help. “For the most part, it would be ideal to stick to a low-FODMAP diet, but there is some wiggle room to incorporate a serving of a moderate FODMAP at a meal,” says Laura Manning, a clinical nutrition coordinator at the Susan and Leonard Feinstein IBD Clinical Centre at Mount Sinai.
      What are high-FODMAP foods?
      What may be a bad high-FODMAP food for you could cause zero issues in the next person. In general, though, “high-FODMAP foods contain short-chain carbohydrates that are rapidly fermented in the digestive process and poorly absorbed,” Manning explains. “They can cause digestive upset such as gas, bloating, and diarrhea when consumed.” A few examples of high-FODMAP foods to avoid include the following:

      Apples
      Cherries
      Pears
      Grapefruit
      Barley
      Farro
      Wheat
      Milk
      Cream
      Ice cream
      Soft cheeses yogurt
      Soy milk
      Chickpeas
      Lima beans
      Agave
      Honey
      Artichokes
      Beets
      Brussels sprouts
      Cauliflower
      Mushrooms
      Peas

      READ MORE: 9 Cauliflower Benefits That Make It A Superfood, According To A Dietitian
      What does a low-FODMAP diet plan look like?
      It depends on what phase of the diet you’re in, according to Keri Gans, the author of The Small Change Diet. This means you’re going to be a little more restrictive in the elimination portion of the diet vs. when you’re reintroducing some foods.
      Below are some sample meal plans you can follow when you’re on a low-FODMAP diet:
      Day One

      Breakfast: Cooked oatmeal with peanut butter, a drizzle of maple syrup, and one cup of strawberries
      Lunch: Grilled chicken with herbs over arugula salad with cucumbers, bell peppers, cherry tomatoes with lemon Dijon dressing and a gluten-free roll
      Snack: Lactose-free yogurt and raspberries
      Dinner: Baked salmon with dill, brown rice, and sautéed spinach with olive oil

      Day Two

      Breakfast: Avocado toast on sourdough bread topped with two poached eggs
      Lunch: Quinoa bowl filled with chicken, pumpkin, carrots, and kale
      Snack: A handful of olives
      Dinner: Pasta tossed with shrimp, sautéed spinach, olive oil, salt, and ground pepper

      Day Three

      Breakfast: Scrambled eggs with a side of berries
      Lunch: Chicken sandwich with lettuce on sourdough bread and a side of baby carrots
      Snack: A handful of almonds
      Dinner: Steak with a side of sautéed carrots and green beans

      READ MORE: Caffeine Effects: “What Happens When I Go Hard on Coffee?”
      Overall, a low-FODMAP diet is “considered to be safe and healthy” when you do it right, Manning says. But, she adds that “it is important to ensure that the diet is adequate in fibre, protein, calcium, and certain B vitamins” because deficiencies can happen if the food variety is limited or the diet is followed for a longer period of time than suggested.
      If you’re planning to do a low-FODMAP diet beyond what was prescribed, it’s a good idea to check in with your doctor or a registered dietitian, just to make sure you’re covering all your bases.
      The bottom line: The low-FODMAP diet is meant to be used as a short-term eating plan to identify food triggers that worsen your GI symptoms or condition. If you plan on following it for a longer period of time, be sure to talk to a doctor or nutritionist.
      *This article was originally published on Women’s Health US

      READ MORE ON: Diet Advice FODMAP Diet Nutrition Nutrition Advice More

    • 138 Shares

      in health and weelbeing

      The 2022 Health Trends To Start Now, According to a Dietician

      by

      As we look ahead to the health trends we can expect in 2022, the changes in our diets, fitness routines, and self-care feel especially vital this year. 2021 felt hopeful, after vaccinations allowed us to see a light at the end of the tunnel, but as we enter 2022, there is still so much unpredictability. The good news? If the past two years have taught us anything, it’s that true wellness should actually make us feel better. And that means that health trends are now less about the prettiest supplement or coolest workout and more about continuing to grow, heal, and improve our quality of life. 
      To find out about health trends for this year (that will actually be worth adapting into our routines instead of passing fads), I asked registered dietician Melissa Rifkin what we can expect. Rifkin is a leading voice in nutrition and is all about sustainable, nutrient-dense, and delicious ways of eating. Here are the nutrition trends she says you will probably want to add to your routine in 2022. 
       

      Meet the expert
      Melissa Rifkin, MS, RD
      Registered Dietician
      Rifkin is a New York-based dietician who founded her own practice, Melissa Rifkin Nutrition LLC, and runs her popular health Instagram account, @confessionofadietitian. Rifkin has been featured in major publications such as Glamour, U.S. News & World Report, and Wall Street Journal.

       
      1. Prioritizing microbiome health
      So you already know that gut health is important, and while you might already take a probiotic supplement, Rifkin predicted that we’ll prioritize adding gut-friendly foods to our diets with not only probiotics (like in fermented foods such a kimchi, sauerkraut, kefir, etc.) but with prebiotics too. “We have heard about probiotics for years now, and prebiotics (the ‘food’ source for probiotics) will continue to become more of a focus in gut health,” Rifkin said. In other words, that probiotic supplement or spoonful of sauerkraut isn’t really going to do anything if the beneficial bacteria doesn’t have “food” to keep it alive. Enter: prebiotics, or a type of fiber that acts as food for probiotics. Find it in foods like bananas, dandelion greens, garlic, onions, and asparagus. 

      2. Eating for stress management
      Ever since stress took over our lives in 2020, we all became way more conscious of stress relief in our exercise routine (hello, yoga flows!), self-care (shout out to my CBD bath soak), and work life (let’s normalize actually taking a lunch break). In 2022, we’ll be more aware of stress management with our diets too. And no, I’m not talking about bingeing a pint of Ben & Jerry’s after a long workday. “We will hear more about how stress can negatively impact the body and what various ways to manage stress,” Rifkin explained. For example, there will be more focus on adaptogens (more info below) and brain-healthy foods and more awareness on the effect caffeine has on stress levels. To start, incorporate more foods known for brain health like leafy greens or fatty fish, and experiment with decaf coffee or matcha to see if you notice a difference in stress levels. 

      3. Adaptogens in food
      As adaptogens like Ashwagandha and Maca recently took over supplement shelves and wellness routines, the entire world became familiar with the ancient superfoods that have been used for thousands of years in ancient traditions like Ayurveda and Traditional Chinese Medicine. “Adaptogens are compounds that help alleviate stress and reduce anxiety. These are typically of plant origin and may be a helpful tool in stress and anxiety management,” Rifkin said. While you may have seen adaptogens in pill or powder form, expect to see them much more often in your favorite food products, including everything from chocolate bars to teas to yogurts, making it the most delicious way to reduce anxiety. For a supplement, Rifkin likes MONAT Immune Support.

      4. Growing your own produce
      Even if you don’t think you have a green thumb, you’re about to get one. “From herbs to fruits and veggies, there are benefits to growing produce at home,” Rifkin explained. “You have more control over the amount of chemicals your food is exposed to, and gardening may actually help improve health by encouraging the consumption of produce, getting you outside more, and as a form of stress management.” In other words, people (even in cities) are relying less and less on grocery stores and food suppliers and growing their own when possible. If you don’t have a backyard or it’s too cold where you are to get outside, an indoor herb garden can do the trick (try it on a windowsill or with a light that mimics sunlight). No matter how you decide to grow your own produce, you’ll get healthier, cleaner, and cheaper herbs or veggies in every meal.

      5. Harnessing the power of leafy greens
      OK, so eating leafy greens is nothing new (doesn’t the majority of your paycheck go to Sweetgreen too?), but the food and health world will only continue to lean into the power of spinach, kale, and arugula (oh my!). “This year, you’ll likely see a push to include more greens in your diet,” Rifkin predicted. “Fiber, vitamin K, folate, and magnesium are just some of the nutrients found in these nutritious veggies.” For an easy place to start, aim to get leafy greens with two meals a day, whether that’s adding kale to your omelet, ordering a side salad with takeout, or DIYing a smoothie with spinach for an afternoon snack. You can also expect your favorite greens to show up in more sections than the produce aisle, from kale gnocchi (shoutout to Trader Joe’s) to tortilla chips made with spinach. In other words, the veggies your mom forced you to eat as a kid are only going to diversify and grow in popularity in 2022.  

      You Should Be Eating In-Season Produce
      Here’s why, and how to make it easier

        More