Many diets tend to restrict entire food groups such as carbs. I’ve covered the health aspects of bread, rice and pasta, and agree that as a whole I would eat them on a limited basis, but on balance, they are delicious, nutritious and not as “bad” as their reputation as carbohydrates tends to label them.
The same goes for oft-maligned dairy products such as ice cream. If you’re wondering about cheese, spoiler alert: It can also be part of a well-balanced diet.
Here’s why:
NUTRITIONAL BENEFITS
Cheese is a good source of calcium and can play an important role in maintaining strong, healthy bones. Cheese is also a good source of vitamins A and B12, zinc and magnesium. The presence of both protein and healthy fat helps make cheese a satiating component of a meal or snack and can also help prevent spikes in blood sugar.
Cheeses with higher water content, such as goat, mozzarella and feta, contain slightly fewer calories and fat than harder cheeses, such as cheddar. Many cheeses tend to be higher in sodium and saturated fat, which is important to keep in mind for those with high blood pressure or cholesterol. Cheese may cause discomfort in those with lactose intolerance; however, harder cheeses, like cheddar and Parmesan, contain less lactose and may be tolerated better than soft cheeses.
HOW TO EAT CHEESE
Cheese is an energy-dense, flavorful food — and a little goes a long way when creating satisfying meals and snacks. For example, try sprinkling Parmesan cheese on whole grain pasta or shredded cheese on tacos; use thinly sliced fresh mozzarella on homemade pizzas or crumble some goat cheese on top of your favorite salad. Snacking on a string cheese with a piece of fruit is also much more satiating and protein-packed than fruit alone.
PORTION SIZE
An ounce (28 grams) of cheese is the recommended portion size. Here’s what that looks like:
THE BOTTOM LINE
Try not to give in to the diet culture mindset of judging foods as “only good” or “only bad”, and instead think of how much more filling and nutrient-dense your meal may become. Not only is the fat in cheese satiating, which lessens the likelihood you will overeat later in the day, but it also helps the body absorb fat-soluble vitamins A, D, E and K. Dietary patterns as a whole matter much more when it comes to long-term health than any one food.
Intermittent fasting (IF) — or restricting your eating to certain hours of the day — is popular for a variety of reasons including aiding weight loss and better blood sugar and insulin control. Some say intermittent fasting can also help people age better, live longer and reduce inflammation, though the research on these benefits is far from conclusive.
Another buzzy potential “pro” of intermittent fasting: better gut health. But, like many of the proposed effects of intermittent fasting, research on the topic is scant.
So, if you’re interested in a healthier microbiome and wondering if it’s worth trying intermittent fasting, here’s what experts have to say:
WHY GUT HEALTH MATTERS
Our gut, or microbiome, is a foundational part of our overall health. Though gut health may be a higher priority for people with chronic digestive conditions like IBS, Crohn’s disease and ulcerative colitis, it should be top-of-mind for anyone interested in getting or staying healthy. Supporting gut health and improve your immune system response, improve digestion and absorption, decrease inflammation and stress and increase insulin sensitivity.
All of these benefits not only help improve overall health, but also give you a boost if you’re pursuing fat loss, muscle gain, better athletic performance and/or other health and fitness goals.
HOW CIRCADIAN RHYTHM PLAYS A ROLE
One of the ways intermittent fasting seems to work is by capitalizing on our natural circadian rhythms, also known as our sleep-wake cycles.
An excellent way to reduce stress on our body is by allowing it to follow its natural circadian rhythm, or more simply put, having a regular sleep schedule. When this rhythm is interrupted, it negatively affects our energy and appetite levels as well as our gut health. It decreases the presence of healthy gut bacteria and increases susceptibility to inflammation and irregularity in bathroom trips.
Interestingly, the gut also has its own circadian rhythm. All the different types of bacteria in the gut have different responsibilities, and when disrupted, this can cause mutations or growth of dysfunctional bacteria.
You naturally fast while you’re asleep, which helps your gut keep its own circadian rhythm going. Some believe prolonging the fasting period, as you would with intermittent fasting, can help capitalize on those effects. Intermittent fasting is not required to allow your body to follow its natural circadian rhythm. But some people sleep better if they stop eating a few hours before bedtime. While practicing IF, you may forgo a bedtime snack, giving your digestive system a break and possibly aiding sleep. That, in turn, could improve your gut health. This isn’t proven for everyone, but is a common report.
GIVING YOUR DIGESTIVE SYSTEM A “BREAK”
Another commonly cited gut health benefit of intermittent fasting is avoiding overloading your digestive system. The rationale: If you’re constantly eating, your gut doesn’t have much time to rest and digest, which can mess with optimal functioning.
There is definitely something to the idea that you don’t need to be eating all day long, nutrition pros say. Our digestive system needs time to carry out its call to action once we’ve eaten a meal or snack. Taking a break between meals can also help keep blood sugar levels steady.
But overloading your gut by eating too frequently isn’t really a thing. What is a problem, though, is regularly overeating or eating way past the point of feeling full. When you overeat, you’re likely going to experience bloating, discomfort, fatigue and probably higher blood sugar. This isn’t necessarily bad for your microbiome, but it can be uncomfortable and potentially disrupt digestion. Moreover, while your body can handle it once in a while (Think: Thanksgiving dinner), overeating frequently can cause digestive problems not to mention long-term weight gain.
WAYS TO IMPROVE GUT HEALTH
Intermittent fasting may help, but it’s not guaranteed. You definitely do not have to incorporate IF into your life to improve your gut health. Instead, experts recommend focusing on:
Getting Enough Fiber
This is one of the most proven and impactful ways to elevate your gut health. Slowly working toward the daily goal of 25 grams/day for women and 38 grams/day for men is important. Focus on foods like fruits, veggies, beans, nuts, avocados, whole grains and chia or flaxseeds to amp up the fiber content in your diet.
Improving Diet Quality Overall
Make sure you’re consuming a well-balanced diet. In particular, eating a varied diet is important for gut health. For example, fermented foods such as kimchi and sauerkraut are rich in probiotics, which feed good gut bacteria. Make sure you consume plenty of vegetables and fiber sources, lean proteins and healthy fats.
Take the Long View
If you prefer to only eat your meals and snacks within a certain time frame daily, that’s fine. However you choose to approach a healthy lifestyle, make sure it’s sustainable and something that makes sense long-term.
THE BOTTOM LINE
At the moment, there’s not enough research to say intermittent fasting definitely improves gut health. However, there has been some early promising research. In studies of mice that fasted 16 hours a day, some results indicate an improved presence of gut microbiota. However, the effects did not last after the study ended.
Ultimately, the research on this topic is still evolving. We could definitely see more research in the future that shows improved healthy bacteria in the human microbiome while following an IF pattern. That said, people who practice intermittent fasting end up adopting other healthy habits, too. They may attribute the benefits of these habits to fasting, even though they might have been able to make such changes (like improving hydration levels) without IF. At the end of the day, whatever eating pattern helps you improve your health is worth sticking with.
Following a diet high in sugar, especially when combined with low fruit and vegetable intake, is linked to an increased risk of inflammation, chronic disease and some cancers. That’s why the American Heart Association recommends limiting added sugar intake to no more than 9 teaspoons (36 grams) of sugar for men and 6 teaspoons (25 grams) of added sugar for women.
“Refined sugar-free” is a popular buzzword when describing certain foods and recipes. But the term itself, especially when combined with “naturally sweetened” or “no-sugar added,” can be confusing for people trying to cut back on sugar consumption. What’s more, it can be hard to determine where sweeteners like honey and stevia fall on the spectrum.
Here’s what you need to know about various types of sugar and how they play a role in a well-balanced diet.
NATURAL SUGAR
Natural sugars are found in fruit, in the form of fructose, and dairy products, in the form of lactose. When consuming natural sugar found in whole foods, you’ll also get a variety of nutrients, such as vitamins, minerals, fiber (from fruit), protein (in dairy) and antioxidants. The body digests natural sugars, and the foods they are found in, differently and typically a bit slower than refined sugars, resulting in less of a blood sugar spike and a higher level of satiety after eating.
Honey and maple syrup are considered natural sugars and they contain small amounts of nutrients the body can use, such as vitamins and antioxidants. While they are not refined sugars, honey and maple syrup can also be used to sweeten foods in the same way as refined sugars (as added sugar).
REFINED SUGAR
Refined sugar is sugar that has been processed from its natural form, such as sugar derived from sugar cane, sugar beets and corn.
Examples of refined sugar are regular table sugar, brown sugar, high-fructose corn syrup and evaporated cane juice. These sugars are often used to sweeten things like soda, juice, baked goods and may even be added to other foods, like tomato sauce, condiments and some types of bread. Refined sugars typically do not contain other nutrients, like fiber, vitamins and minerals, and are digested rapidly. This leads to a quick spike in blood sugar and a lack of satiety, leaving you feeling sluggish and hungry again soon after eating.
Refined sugar is sugar that has been processed from its natural form, such as sugar derived from sugar cane, sugar beets and corn.
Examples of refined sugar are regular table sugar, brown sugar, high-fructose corn syrup and evaporated cane juice. These sugars are often used to sweeten things like soda, juice, baked goods and may even be added to other foods, like tomato sauce, condiments and some types of bread. Refined sugars typically do not contain other nutrients, like fiber, vitamins and minerals, and are digested rapidly. This leads to a quick spike in blood sugar and a lack of satiety, leaving you feeling sluggish and hungry again soon after eating.
ADDED SUGAR
Added sugar is just how it sounds — sugar that is added during cooking, baking, processing or production — usually to make the food taste more palatable. This can be in the form of refined sugar, such as white sugar, high-fructose corn syrup, brown sugar, evaporated cane juice or the many other terms sugar falls under. It can also be in the form of natural sugar, like honey or maple syrup. No matter the type of added sugar, sugar is still sugar. It’s converted by the body into glucose and used as energy (or stored) as fat to provide energy later on.
WHAT ABOUT STEVIA?
Stevia is considered a sugar substitute, as it contains no sugar or calories. Although stevia is made from a plant (unlike other sugar substitutes made in labs), it is highly processed and can be a considered refined product. It is not refined sugar, however, because it’s not sugar. However, because Stevia is highly processed and its long-term effects on health are still somewhat unknown, it is recommended to limit the amount used. Moreover, some research shows frequent use of artificial sweeteners like stevia can negatively affect gut health and lead you to crave sweet foods. If you must sweeten things up stevia is still a good alternative in comparison with the other artificial sweeteners on the market today.
THE BOTTOM LINE
It’s always helpful to be an informed consumer, and review ingredient labels to get an idea of what contains refined or added sugars and what doesn’t. Even though we are bombarded with messages vilifying any and all products containing refined sugar, it’s not necessary to avoid them completely. Instead, keep the bigger dietary picture in mind. If you are following a well-balanced diet with a variety of fruits, vegetables, whole grains and lean proteins, there is room for a cookie or a slice of cake when you want it.
If you set an alarm each night before turning out the lights, take note: Waking up feeling refreshed and alert could be as simple as changing the tone on your alarm clock, according to research published in the journal PLOS One.
Considering that sound has been employed as an awakening stimulus for many decades, and the capacity for modern technology to play custom alarm compositions, further investigation in this area was done in a 2020 study.
THE RESEARCH
The 2020 study asked participants about their preferred alarm tones, their feelings about hearing that sound upon waking and their perceived levels of morning grogginess (called sleep inertia) and discovered those who woke to melodic tones had lower levels of sleep inertia.
Sleep inertia can last for 30 minutes — but has been reported to last up to 4 hours and is associated with decreased performance, reduced vigilance and a strong desire to crawl back under the covers.
Researchers suspect the up-and-down transitions between notes in melodic songs may encourage alertness compared to single-note, repetitive sounds like the harsh beep-beep-beep ubiquitous on alarm clocks.
WHAT IS THE BEST TONE?
The researchers also tested the impact of different musical genres on sleep inertia and found no impact; it was melodic content, not genre, that led to decreased morning grogginess. Researchers note that pop tunes, country songs and heavy-metal ballads could all increase alertness as long as the song has a strong melody.
If you wanted to try different alarm sounds, aim for a composition that is relatively upbeat and faster paced. Go through your own personal collection of music and make a list of songs that have a melody which you can easily hum, sing along with and recite. It does not have to be exclusively a piece with vocals either; many melodic compositions are instrumental.”
BEWARE OF THE SNOOZE
Once the alarm goes off, avoid the temptation to hit the snooze button. Attempting to get nine more minutes of sleep can impair cognitive functions all day long, making it harder to concentrate and make decisions, according to researchers at the University of Surrey.
Repeatedly hitting the snooze button decreases both the quality and quantity of sleep. The best thing you can do for good sleep health is to set an alarm for the time you have to get up and just get up. Just make sure to program the alarm to skip the harsh tones.
The ‘harsh alarms’ that are still used today as waking sounds are what we have become accustomed to. This present research moves us closer to understanding how sound can be used to improve human performance upon awakening.
As countries around the globe attempt to “flatten the curve” of the novel coronavirus pandemic, many of us are hunkering down in accordance with shelter-at-home orders. While losing weight is certainly still doable during this time, a smart goal to focus on instead is at least trying to maintain your current weight.
It’s normal to feel high stress and anxiety in the face of so many uncertainties, and you might even feel tempted to go into survival mode and toss your healthy food and lifestyle choices out the window. The good news: It’s possible to combat stress-eating and couch-sitting to maintain your weight and come out of this experience even stronger — you just need the right strategy.
1 SET A DAILY CALORIE GOAL
Similar to when you’re focused on losing weight, maintaining your weight requires keeping track of how many calories you’re putting into your body. One of the simplest ways to do that is to set a daily calorie goal and keep track of your intake of food and drinks with an app like MyFitnessPal. Even if you don’t log every day, regularly checking in can help you stay on track and make sure you’re not over- or under-eating to maintain your weight.
2 ESTABLISH A MORNING AND EVENING ROUTINE
Deviating from your typical routine during the pandemic can make your mood tank, but the reverse is true, too: Re-establishing a routine can help raise your spirits and ward off stress.
Dr. Frank Tip: Frame your day with a wake-up and wind-down routine. This can bring comfort and normalcy at a time that feels so abnormal and uncertain. What’s more, getting enough sleep also helps keep your metabolism healthy, which can support your weight-maintenance efforts. Creating healthy routines doesn’t have to be complicated. For example, consider a brief meditation or prayer or even a brisk morning walk to help energize you in the morning, and an easygoing stretch routine or hot bath to de-stress before bed.
3 SCHEDULE YOUR MEALS AND SNACKS
It’s no surprise following a consistent schedule of healthy eating and exercise can help you maintain your weight overtime, according to a study in Obesity. When you have a set schedule, you’re more likely to incorporate healthy routines and habits on a daily basis — and consistency gets you closer to your goals.
On a paper calendar or with an app, schedule meal and snack times throughout the day. Then, set reminders to help take the guesswork of when you should be eating and use the alarm bell as a cue to log your intake.
4 COMMIT TO MOVE EVERY DAY
Another way to reduce stress and maintain your weight: Get moving at least once a day. Our bodies crave movement and the feel-good endorphins that come with it. As such, make it a point to put daily workouts on your calendar, too. With multiple YouTube videos, Instagram tutorials and free apps, there are plenty of ways to add variety to your new at-home workouts.
5 FIND A VIRTUAL ACCOUNTABILIBUDDY
It can be a struggle to stick with your workout schedule if you don’t have someone to keep you accountable, so partner up with a friend for a FaceTime or Zoom workout. Even if it’s only a text check-in before and after you workout, you’ll get some much-needed social connection, a mood boost and added motivation. Plus, research shows working out with someone can compel you to push yourself harder than you would if you were solo.
6 ACCEPT THAT SETBACKS ARE A POSSIBILITY
Sticking with a healthy eating plan and exercise routine is especially difficult when so much is going on in the world. Times are hard, so remember that you don’t have to manage this perfectly. Rather than getting down on yourself when you skip a workout or consume extra calories, be compassionate with yourself. Remind yourself of the times you showed up to sweat it out and better controlled your portions in the past. Then, commit to getting back on track.
7 COMBAT STRESS
Stress can threaten your weight-maintenance goals by dialing up cortisol levels which in turn can trigger cravings for comfort foods.
Dr. Frank Tip: Find ways to de-stress by soothing yourself and leaning on others. For instance, you might include diffusing essential oils, (one of my wife’s favorites is lavender) and playing your favorite music, or taking a walk outside (while social distancing, of course), reading a book or calling a friend or family member.
8 CLEAN UP YOUR GROCERY LIST
During shelter-at-home orders, trips to the grocery store have to be more intentional, especially if you’re eating on a budget. Now’s the perfect time to cut down on processed foods and stock up on healthy staples like fresh and frozen fruits and vegetables as well as whole foods with long shelf lives like dry lentils and beans. Focusing on healthy eating choices and reducing temptations is more likely to help you maintain a healthy weight.
9 MEAL PREP SNACKS
In the midst of such high-stress times, some impulsive eating is to be expected, but you can plan ahead by stocking up on nutrient-dense, low-calorie snacks. Where and how you store your snacks can make a difference. For instance, if you know you’ll eat a bag full of chips or a package of cookies in no time, opt for pre-portioned snack packs instead. Keep them on an out-of-reach shelf or inside a cabinet instead of on your countertops or kitchen table. This way, you have time to ask yourself first, “Am I really hungry?”
10 SEPARATE FOOD FROM ENTERTAINMENT
To cut down on grazing and avoid reaching the bottom of the chip bag in one sitting, make it a point to only eat when you’re free of all distractions. That means shutting off the TV, putting your phone down and stepping away from your laptop before you sit down to eat. Eating more mindfully and engaging all five senses, helps you recognize when you’re actually full and prevents overeating.
11 CELEBRATE THE WINS
Any step in the right direction is a reason to pat yourself on the back. Stick with your workout? Prepare a healthy dinner? There are plenty of non-scale victories that can indicate improvement to your overall physical and mental health. Make sure to take a moment to celebrate steps forward and acknowledge your progress. If you would like some extra help, call us to find out about our spectacular summer pricing specials.
If you are a fan of weighing yourself every day, (which by the way, I am a big fan of), you may see the number on the scale change every time you step on it from day to day. Maybe you did actually lose or gain, but more likely, your weight is reflective of something less impactful, like simple fluctuations in your daily life. If you always ate, drank and exercised the exact same every single day, then weighed yourself at the exact same time, your weight would be relatively stable over time. However, that’s just not a reality for most.
Let’s discuss a number of reasons why your weight changes and what you can do about it.
1. PHYSICAL WEIGHT OF FOOD AND DRINKS
Food and drink supply the body nutrients and calories that influence weight gain, loss or maintenance. Food and drink also have actual mass completely unrelated to calorie count which influences body weight in the short term. If you drink two cups of water (a substance with zero calories) and immediately step on the scale, you will be a pound heavier due to that liquid mass — but it does not mean you have actually gained a pound of fat, muscle or other body tissue.
For this reason, it is best to weigh yourself first thing in the morning before consuming anything. However, if you ate a big meal late the night before, the chances are, it isn’t fully digested and will lead to a higher number on the scale.
2. CARBS AND SODIUM
Another thing that can cause pseudo-weight increase is your fluid balance. Sweat and dehydration can create losses, but water retention from carbohydrates and sodium causes temporary weight gain.
Athletic situations, such as pre-workout or carb-loading, require high carbohydrate intake to load muscles and liver with glycogen to burn while training or in competition. While great for energy availability, each gram of carbohydrates stored requires 2–3 grams of water to go with it. This water will be lost as the carbohydrates are burned off, which is why the gain is only temporary.
Sodium is a mineral responsible for fluid balance and binging on a super salty meal can cause an imbalance in fluid levels between your gut and vasculature, leaving you with a bloated, puffy feeling as the body struggles to regulate fluids. Managing sodium needs can be tricky for athletes, as they vary greatly from person to person based on sodium sweat concentration. Those who sweat heavily and often have crusty, white residue on their skin and clothes after a workout, have daily needs far beyond the suggested intake of 2,300mg/d for the general public.
3. SWEAT
Water loss is a big factor in quick weight fluctuations. Many athletes succumb to dehydration during long, hard workouts, especially in hot and humid conditions. Dehydration of 2% body weight that isn’t replenished before weighing in results in a 3-pound ‘loss’ for a 160-pound adult. Weighing yourself before and after workouts can provide you with a sweat rate and allow you to replenish fluids lost more accurately.
4. DAY OF THE WEEK
Our eating habits change throughout the week. Typically, the week starts off with healthy motivation on Monday and slowly declines as the week goes on to happy hour and take-out over the weekend. Studies have shown this eating cycle is reflected on the scale with the highest weigh-ins being Saturday through Tuesday before decreasing again as your body processes and adjusts for the varying intake.
This cycle should be accredited to normal fluctuations and not attributed to true weight gain. If you’d like to reduce this weekly flux, aim to maintain consistent, healthy eating habits all seven days of the week.
5. HORMONES
Cortisol, the stress hormone can be elevated after workouts and other periods of high physical or mental stress. This hormone increases inflammation in the body which messes with digestion, fluid retention, hunger and metabolism.
Females are more prone to weight fluctuations due to the menstrual cycle. A combination of changes in eating habits and fluid retention causes most women to be at their highest weight on the first day of menstrual flow and lowest at the mid-follicular period. While there isn’t much you can do about the monthly fluctuation of female hormones, you can work to reduce lifestyle stress and general inflammation with relaxation techniques and a high antioxidant diet.
6. BOWEL MOVEMENTS
Just as food has mass going in, you also have mass going out. Research suggests you lose about a quarter pound of poop a day. If you are a bit backed up, that can add up when you step on the scale. Fiber helps move food waste through the intestines to be excreted. On-the-go lifestyles, reliance on sport foods, and fear of GI upset during performances can have athletes missing out on the recommended 25–30 grams per day of fiber intake. Aim to maintain regular bowel movements with proper hydration and a fibrous diet high in plant foods.
THE BOTTOM LINE
Weighing yourself each morning allows you to connect the fluctuations on the scale to your eating, workouts, stress, etc … and get an overall better understanding of how your body reacts in a big picture way.
However, seeing a constantly changing number can be frustrating and research has documented that constant fluctuations can lead to a negative mindset around weight. If you are looking to gain or lose, keep in mind the day-to-day matters less than the long-term trend.
Consider getting an average weekly weight: Just weigh yourself each morning, write it down and at the end of every week add the seven days of weights up, then divide by seven. Do this all month, and you’ll see if your weight is trending up or down while averaging out those little ups and downs that do not reflect true weight changes.
Belly fat. Not exactly the most flattering term in the health industry, but a very real, very powerful indicator of one’s health status.
More scientifically known as visceral fat, belly fat is the kind of fat that surrounds your organs, causing your belly to bulge when you start accumulating too much of it. It can be quite dangerous for your health, too; a leading predictor of heart disease, Type 2 diabetes, insulin resistance and even cancer.
So, what does belly fat have to do with inflammation? A lot, actually. Inflammation is our body’s natural defense system. There are two types: acute and chronic. Acute inflammation is the one you can physically see in action – like redness and swelling when you cut your finger. Chronic inflammation, on the other hand, is a bit more undetectable to the naked eye. It’s sneaky.
THE DANGERS OF CHRONIC INFLAMMATION
Chronic inflammation occurs when our body responds to unwanted substances in the body, like excess fat cells that accumulate in the belly area. Like the name suggests, chronic inflammation doesn’t turn “on” and “off” like acute inflammation. The body turns “on” and stays activated for long periods of time making us sick. As fat cells continue to accumulate in the belly area, your body responds by continuously producing insulin — a hormone that “unlocks” your body’s muscle, liver and fat cell doors to allow glucose inside to be stored.
Over time, these muscle, fat and liver cells stop responding as efficiently to the insulin. The keys stop working, glucose builds up in the blood, and our body shifts into overdrive to pump out more insulin. But no matter how much insulin our body produces, not enough cells “unlock” to absorb the glucose.
Simply put, we become one giant hormonal imbalance, which leads to a whole slew of other problems like high blood pressure, high cholesterol and even cardiovascular disease.
But it doesn’t stop there. This imbalance, or stress, causes our bodies natural defense system — inflammation — to kick in and release even more chemicals to try and fight it. In small doses, inflammation is a good thing. But over time, you end up with too much of it. Our bodies aren’t designed to be on high alert all the time.
WAYS TO COMBAT INFLAMMATION
So, what can you do about it?
Losing weight — and belly fat — can drastically help reduce inflammation. Many experimental studies have shown that components of food or beverages may have anti-inflammatory effects.
First, do your best to avoid foods that fuel inflammation and begin eating foods that fight inflammation.
FOODS THAT FUEL INFLAMMATION
Refined carbohydrates and added sugars
Sodas (both regular and diet) and other sugary beverages
Processed Meats
Fried Foods
Artificial Sweeteners
Artificial Additives and preservatives
Trans Fats (found in packaged and processed snacks and sweets)
Gluten
A1 Casein (a protein found in dairy products)
FOODS THAT FIGHT INFLAMMATION
Green Leafy Vegetables
Olive Oil
Nuts and Seeds
Fatty Fish and Seafood
Berries and Citrus Fruits
Black Coffee
Herbs and Spices (turmeric, garlic and ginger)
Fermented Foods
It all starts with a healthy diet and lifestyle. Add more foods that fight inflammation into your diet, cut out those that fuel the imbalance, and you’ll start to look better, feel better and possibly even help your body prevent certain diseases and illnesses.
While nothing beats fresh fruits and veggies, frozen and canned foods can be a great budget-friendly way to add variety to your diet. Healthy options exist in both frozen and canned forms and one is not necessarily healthier than the other. Still, there are pros and cons to each and important factors to keep in mind when searching for the best option.
FROZEN FOOD PROS
Foods are typically frozen immediately following harvest (for fruits and vegetables) or being caught (for seafood and fish). Calories and macronutrients don’t change, and fruits and veggies typically lock in a higher nutrient content compared to harvested produce that has spent a long time being shipped or sitting on shelves. That’s because key vitamins and minerals start breaking down during the wait from harvest to plate.
Another perk is the ability to buy blended options, like stir-fry mixes, blends of broccoli and cauliflower, mixed berry medleys and entire bags of smoothie blends that contain both fruits and vegetables. These are far more convenient and less costly than buying all of the separate ingredients yourself, then peeling, cutting, chopping and storing.
FROZEN FOOD CONS
Some frozen foods are more processed and contain added sugar, salt or preservatives. For example, frozen chicken is often pumped with a sodium solution, potatoes are typically frozen as fries and some fruits are frozen in syrup. It’s important to read the nutrition labels and look for whole foods with few ingredients listed.
RD-APPROVED FROZEN FOODS
Avocado
Frozen avocado eliminates the risk of picking a slightly unripe one at the store and it’s rich in omega-3 healthy fats. It’s great for adding to green smoothies and thaws easily to make avocado toast or guacamole.
Banana
This potassium-rich fruit makes a great addition to smoothies and can be blended to make vegan ice cream.
Berries
Frozen at peak freshness, berries are rich in fiber and antioxidants, which they retain when frozen. Berries also hold up well after thawing and make a great addition to oatmeal, yogurt, smoothies, quick breads and energy bars.
Cruciferous Vegetables
Broccoli, cauliflower and Brussels sprouts are great frozen options, and taste just as great when roasted or sautéed from frozen as they do fresh.
Fish and Seafood
Frozen fish offers the same nutrients and macros as fresh. Try fatty fish like salmon, which is rich in omega-3’s (to support brain and heart health). If you’re looking for a leaner protein option, try tilapia.
Medleys
There are dozens of varieties of frozen vegetable and fruit medleys available – saving you money and time prepping. You can portion out a cup or two at a time and keep the rest frozen. Look for ones that don’t have added sodium or sugar.
Peas
Fresh peas have a very limited season and canned varieties are typically soft and mushy. Frozen peas, however, are delicious in everything from casseroles, to soups and grain bowls. In the same category, frozen edamame and black eyed peas are great protein-rich options, too.
CANNED FOOD PROS
Canned foods are extremely affordable, have a long shelf life and can be easier to store more of than frozen foods (which can only take up so much space in your freezer). Some phytochemicals (plant compounds) are actually enhanced by the canning process, meaning you get more of them compared to fresh veggies. Examples include beta-carotene (found in carrots) for eye health and the antioxidant lycopene (found in tomatoes) which fights against inflammation.
They’re also very convenient — opening a can of black beans is far more efficient than rinsing and soaking dried beans overnight, then boiling, simmering for several hours, and seasoning before being able to enjoy. Similarly, canned tuna is far more affordable than fresh or frozen and can be ready to eat in a matter of minutes.
CANNED FOOD CONS
The trade off with canned foods is its texture and flavor can be inferior to its fresh or dried counterparts. Many canned foods also have salt, sugar and unnecessary preservatives added during processing. In particular, canned fruit often says “packed in its own juice,” which is actually a hidden sugar bomb, so you’re better off choosing fresh or frozen fruit.
Again, it’s important to read the labels and choose options labeled no-salt added or low in sodium. Some cans may also contain BPA, a chemical found in the lining of some metal food and drink containers that has been linked to several health problems.
RD-APPROVED CANNED FOODS
Beans
Canned beans are rich in fiber and protein, and far more convenient than dried (which can take hours and typically involve an overnight soak). Look for varieties low in sodium or packed with no-added salt and then season to taste when cooking. Even rinsing and draining beans before using can remove up to 40% of the sodium. Lentils, chickpeas, black and pinto beans are all great options.
Beets
Canned beets are ready upon opening to toss over salads, into whole grains for a side dish or tossed into breakfast skillet hashes. They have anti-inflammatory benefits and provide up to 12% of your daily folate requirements.
Fish
Canned tuna, salmon, sardines and mackerel are underrated for weight loss. Not only are they budget-friendly, but they’re a great source of high-quality protein and omega-3 fatty acids. Rinse and drain to cut back on sodium or look for ones packed in water. Wild-caught is a more sustainable option than farmed (more on that here) but any variety is a great protein-rich option to keep on hand in the pantry.
Soup
Canned soup is a convenient way to include more fiber-rich veggies in your diet. Just make sure to look for low-sodium varieties and pay attention to serving size. Being soup as an appetizer can help you feel full longer and consume less calories overall.
Tomatoes
Tomatoes’ high moisture content makes them difficult to freeze, making canned the better option. You’ll find canned tomatoes cut in all shapes and sizes, depending on your needs. Again — check sodium and opt for lower sodium varieties. Use them in soups and stews, as a pizza sauce or a base for shakshuka.
THE BOTTOM LINE
When it comes to frozen and canned foods, one is not necessarily healthier than the other. There are great options in both categories and it depends on your cooking needs. Whether you opt for frozen or canned, make sure to read the nutrition labels and choose ones with the fewest ingredients possible, keeping an eye out for added sodium, sugar and preservatives.
You may already suspect your metabolism slows as you age. According to research published in the Public Health Nutrition journal, you’re right. In a review of data on energy expenditure, researchers found simply getting older is associated with progressive declines in basal metabolic rate. On top of that, there are many daily habits that can drain your metabolism even further.
But you don’t have to go down without a fight. Cut out the below habits and watch your metabolism and energy levels improve.
BAD HABIT #1 SITTING TOO MUCH
Going from your office chair to your car to your couch can lead to a very sedentary routine. And sitting for extended periods puts your body into energy-conservation mode, which means your metabolism can suffer. According to the UK’s National Health Service, “Sitting for long periods is thought to slow metabolism, which affects the body’s ability to regulate blood sugar, blood pressure and break down body fat.”
BAD HABIT #2 NEGLECTING STRENGTH TRAINING
Cardio is great, and it can quickly burn calories, but once you’re done running or cycling, your calorie burn quickly returns to normal. When you do HIIT and resistance-based workouts, however, your calorie burn stays elevated for longer as your muscles repair themselves. Per the American Council on Exercise (ACE): “Strength training is a key component of metabolism because it is directly linked to muscle mass. The more active muscle tissue you have, the higher your metabolic rate.” And, according to ACE, a pound of muscle burns an additional 4–6 calories each day compared to a pound of fat.
BAD HABIT #3 NOT GETTING ENOUGH PROTEIN
Protein feeds your muscles, promotes satiety and is an important component to sustaining a healthy weight. Eat too little, and you may have trouble building or maintaining muscle mass — and per the above, we know muscle’s importance to metabolism. Also, protein requires more energy to break down than carbs or fat, so you’ll actually burn more calories during digestion.
BAD HABIT #4 NOT GETTING ENOUGH SLEEP
One bad night’s sleep is enough to leave you feeling sluggish and impair your cognitive processing. String together several nights in a row — or a lifetime of inadequate sleep — and science shows decreased metabolism and hormonal imbalances may follow.
BAD HABIT #5 NOT DRINKING ENOUGH WATER
In a study published in The Journal of Clinical Endocrinology & Metabolism, researchers found drinking 500 milliliters of water (about 2 cups) increases metabolic rate by 30%, and that spike lasts for more than an hour. So, drink water throughout the day to stay hydrated, and you’ll get the added benefit of a boosted metabolism. Our goal is to try to work up to half your body weight in ounces of water each day.
BAD HABIT #6 STRESSING OUT
When stress levels increase, your body produces a hormone called cortisol. Cortisol leads to increased appetite, makes us crave comfort foods, decreases our desire to exercise and reduces sleep quality — all things that negatively impact metabolism. So, while you can’t always control your stress levels, managing stress can go a long way toward protecting your body’s internal fire.
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5 Ways to Ease COVID-19 Anger
As we continue to reshape our lives due to the novel corona virus pandemic, it can feel like our emotions change by the day—or even by the hour. Sadness gives way to gratitude. We go from crying to laughing in an instant. But if you’ve followed the latest news, anger seems to be an emotion shared by many, often for different reasons.
For some, there is frustration that stay-at-home orders have upended our lives with no end in sight. Others might be feeling resentful toward people who continue to gather in groups or don’t practice necessary social distancing.
Right now, COVID-19 is fuel and we are the spark. So, how do we use this fuel to create those glowing embers of warm connection and to spread kindness, instead of pouring gasoline on the fire and burning everything around us?
Right now, the conditions make it easy for frustration to bubble up. Let’s face it, anger often results when we are faced with unmet expectations or fear of the unknown.
With expectations, we can get angry when we don’t get something that we want. Conversely, things that happen unexpectedly—particularly in precarious times like these—can be frightening. Uncertainty around the virus and how long it will affect our lives can amplify these feelings of anger.
Think about anything that has made you angry lately. Maybe you feel that your local or national government is doing too much or not doing enough? Did you read something online or watch news coverage that provoked a strong response? Or has a family member done something that rubbed you the wrong way?
Our responses to these situations can affect our own mental health and the well-being of those around us. If we’re not careful, our responses can add fuel to the fires of frustration and anger, and they blow up in our faces instead of helping.
How can you work through your ire when there is so much to feel anxious about?
Here are a few techniques that will help you keep your cool
Remove Yourself From the Situation
Step back from what is causing you anger. If it’s an in-person confrontation, find refuge in a different room or area of the house. Turn off your phone, computer or TV if a show or social media post triggers strong feelings. Take a few minutes for yourself to really think through how you’d like to communicate what you are feeling.
Try to Relax
Do something that calms your body and mind. Take a few deep breaths, or do a short mindful exercise like bringing your awareness to your feet to ground yourself in the present moment. Practicing yoga poses or another type of exercise can also help change your attitude.
Remember the Last Time You Responded with Anger
Whether it was a fight with your partner or a snarky comment that turned into a social media debate, think about how you felt after losing your cool.
Did you feel proud of those moments? Probably not.
Recalling the effects of your last bout of anger can prevent you from repeating the same behavior. But this only works if you take a moment to really dive into those feelings of remorse and shame, not as a way to beat yourself up, but as a way to help you learn.
Channel Your Anger into Kindness
A really good way to direct your energy is toward acts of kindness. Try taking just 30 seconds to stop and hug your partner, children or a pet when you feel frustrated. If you are alone, reach out to call or video chat with a trusted person who you know can listen and provide a calming perspective.
If it makes you feel better, take that compassion a step further. Donate to an organization in need, check in on an older relative or participate in a cheer for your local healthcare workers.
Be Forgiving of Others
Anger is a prevalent emotion right now, which means that someone you love may direct hostility to you during this time. It’s really important to remember that we’re all on edge right now, and it is critical that we step back and be understanding both with ourselves and with others.
We may have to expect stronger-than-normal reactions from those around us and that it’s important to not take these personally. Sharing these tips with loved ones can help them work through their emotions, too.
While it’s natural to feel anger right now, we don’t have to let it consume our lives or harm those who love us. When all else fails, don’t be hard on yourself. And don’t be hard on others.
