All posts by Rachel Fiske

Rachel is a Holistic Nutritionist, Personal Trainer, and activist in the realm of global, public healthcare. Rachel currently works as a freelance writer alongside her nutrition practice. She sincerely believes that integrative care should be available to all.

Is Juicing Good for You?

Juicing is a debated topic in the nutrition world, with some experts touting its many benefits, and others asserting that it does more harm than good. Here’s a look at the pros and cons of juicing and juice fasting for a better understanding of who can benefit.

What is juicing?

This seems like an obvious question, but many confuse juicing with smoothies. Juicing  specifically removes the juice of fruits and vegetables and discards the solid matter. It yields a vitamin- and mineral-rich juice, but eliminates the fiber and other nutrients provided by the pulp. Certain juices, like orange or grapefruit juice, can simply be prepared by hand, while most others require a juicer.

kiwi juice in juicer
Juicing removes the juice of fruits and vegetables and discards the solid matter.

If you are in the market for a juicer, a cold pressed juicer is your best bet, as these machines process the juice at a slower speed that avoids exposing delicate nutrients and enzymes to heat, which can degrade the final product.

Why juice?

Many people use juicing for detoxing or cleansing purposes, where solid food is eliminated and replaced with juices throughout the day. These cleanses might last from 24 hours to many weeks.

If you have a diet lacking in fresh fruits and vegetables, juicing can certainly add a much-needed boost of nutrition.

Pros of juicing

Studies show that the average American is sorely lacking in essential vitamins, minerals and antioxidants, and juicing is a safe and effective way to remedy this situation. Due to factors such as soil degradation, food processing methods and time from cultivation to market, a lot of produce is less nutrient-dense than it used to be.

While whole fruits and vegetables have all of the same health benefits of juice (and more), juicing is an easy way to take in a concentrated form of vital nutrients.

almond juice with coffee
Raw cold-pressed cashew nut milk from The Juice Standard in Las Vegas, NV | Photo: @samdayla on Instagram

Vitamins, minerals, antioxidants, flavanoids and other compounds in fresh fruits and vegetables both help to prevent and treat disease. Again, you can get all of these same benefits from whole foods, but if that proves difficult, juicing is a good option.

One study found that adults who regularly drank mixed fruit and veggie juice over a 14 week period had high levels of several important nutrients including: folate, selenium, vitamins C and E and beta carotene. Another study suggested that juicing could lessen oxidative markers in the body, which are linked to heart problems.

woman green juice
If it’s difficult to get enough whole foods, juicing is an easy way to take in a concentrated form of vital nutrients

Juicing is also used therapeutically for patients with serious digestive problems who cannot break down foods, such as those with Crohn’s or Irritable Bowel Disease, and even cancer patients undergoing chemotherapy.

Cons of juicing

Eating fruits  and vegetables in their whole form is better than juicing, assuming you have no major digestive issues. Multiple studies have shown (such as this one looking specifically at apples) that in order to reap the full benefit of plant foods, it is best to eat the fiber content. And it’s not just fiber found in the solid matter; there are also antioxidants bound to the fiber that are also lost in the juicing process.

woman chopping vegetables for smoothie
In some cases, smoothies (blending the entire fruit) can be better than juicing.

While juicing might be useful alongside a whole foods diet, the fiber from fruits and vegetables is critical to health. Fiber supports healthy cholesterol and blood sugar levels, lowers the risk of type 2 diabetes and heart disease, and is important for weight management because it increases satiety.

playful girl with dragon fruit
The fiber in whole fruits supports healthy cholesterol and blood sugar levels.

In some cases, smoothies (blending the entire fruit) can be better than juicing because the fiber and antioxidant content is still consumed, but the verdict is still out as to whether the health benefits remain the same. Similar to juices, smoothies will lead to a greater blood sugar spike, as compared to whole fruits and vegetables.

What about juicing for detox?

Juice cleanses and detox programs have become quite popular for those wanting to lose weight, but using them for this purpose is not as effective as you might think. Most juice cleanses severely restrict calories, which leads to rapid weight loss (but generally also results in rapid weight gain post-cleanse). You also risk slowing your metabolism in the long term.

A general rule with juicing, during a cleanse or not, is to include mostly vegetables. Fruit heavy juices can increase your risk of metabolic syndrome (a condition that can cause diabetes and cardiovascular disease), are extremely hard on the liver and can lead to weight gain. Also, be sure to choose organic produce, as your intake of pesticides and herbicides could very well undermine your detoxing efforts.

juice detox
Part of a 1-day juice detox from Function Juicery in Las Vegas, NV | Photo: @samdayla on Instagram

Juice cleansing for 24 hours is one thing, but longer cleanses often lead to blood sugar imbalances, dizziness, extreme fatigue and metabolic damage. They can also be dangerous for those taking certain prescription drugs, and for people with kidney problems (always check with your doctor if you fall into these categories).

Lastly, if given the right nutrients from whole foods and through the elimination of processed and packaged foods high in sugar and refined carbohydrates, your body is designed to effectively detoxify itself via the liver and kidneys. A gentle food-based cleanse that includes healthy protein, fat and plenty of fruits and vegetables is best.

So, what’s the verdict on juicing?

Most studies agree that whole vegetables and fruits are nutritionally superior to juicing. But, if you are a relatively healthy adult with no major digestive issues, diseases or blood sugar imbalances, incorporating juice into your regular diet or undergoing a short term juice fast could be beneficial. With all nutrition trends, doing your research and looking at the facts can help you decide which are worth paying attention to.

The Right Foods to Reduce Stress and Balance Hormones

Hormonal imbalances are increasingly common, especially among women. They affect us in ways both known and unknown, and are directly influenced by our diet and lifestyle choices.

A widespread and dangerous belief is that stress only affects us mentally and emotionally, and reveals itself in commonplace symptoms such as insomnia, anxiety and increased irritability. In reality, stress affects the body in profound ways that do not always manifest as easy to spot symptoms. It can often lead to weight gain, hormone imbalances such as thyroid disease, and even cardiovascular disease.

woman headache

3 types of stress

Before digging deeper into how stress affects hormonal balance, first we must understand what exactly stress is. Regardless of the type of stressor, the body reacts with the same physiological response.

Mental and Emotional Stress

The most obvious kind of stress is mental and emotional. This could range from a death or birth in the family, a dysfunctional relationship, or an overly demanding work schedule. Remember, stress is not necessarily bad; it is simply an acute or ongoing factor that elicits a hormonal response.

Physical Stress

These stressors could include a physical trauma, surgery, serious illness or cumulative over-exercise. It could also result from repeated exposure to foods or other compounds to which we are sensitive or allergic.

Toxic Stress

We are exposed to toxins on a daily basis, from the food we eat to the air we breathe. Another major contributor to toxic stress includes personal hygiene and home care products. While it can be difficult to control a lot of these, we can take steps to reduce our exposure to toxins, like by purchasing natural beauty products and grass-fed meats.

Stress and female hormone imbalance

Hormones are chemical messengers that are secreted into the blood stream, and are responsible for many key bodily functions, such as reproduction, stress response and metabolism.

If things are working right, we should feel energized during the day, sleep soundly at night, and (for women) experience no majorly obtrusive PMS or menopausal symptoms. Studies show that if things aren’t working right over a long span of time, this can turn into more serious disorders, such as infertility.

So, what role does stress play? Hormones are interconnected and can be thought of as having a domino effect. Our reproductive hormones play a role in our adrenal and thyroid function, and our stress hormones play a role in our reproductive function. The immune system too will be suppressed if our sex hormones are imbalanced, leaving us more susceptible to infections, illnesses and food sensitivities.

berries

10 foods to help manage stress

Wild Caught Salmon: Packed full of omega 3 fatty acids, key for balancing mood disorders, fighting anxiety and improving general cognitive performance.

Dark Green Vegetables: High in magnesium and molybdenum, two key minerals for overall relaxation, and breath and heartbeat regulation.

Nutritional Yeast: Sprinkle on salads or popcorn made with coconut oil or organic butter; this superfood is high in B vitamins that are essential to combat nervousness and heart palpitations.

Swiss Chard: Loaded with magnesium, which is an “anti-stress” nutrient that allows our muscles and nerves to relax.

Crimini and Shitake Mushrooms: Rich in pantothenic acid (Vitamin B5) which improves the body’s ability to respond to stress by supporting the adrenal glands.

Avocado: Rich in potassium, which works to protect the normal function of muscle and nerve activity.

Grass-Fed Beef: Provides high levels of B vitamins and mood stabilizing nutrients zinc and iron. 

Berries: Impressively high in free radical fighting anti-oxidants, and also an excellent source of immune-supportive vitamin C (also an antioxidant).

Chicken Breast: High in tryptophan, an amino acid that can help with sleep and mood elevation.

Papaya: Also high in vitamin C, which protect cells from free radical damage and helps prevent colds and infections.

Rachel Fiske is a Holistic Nutritionist, Personal Trainer, and activist in the realm of global, public healthcare. 

The Health and Beauty Benefits of Bone Broth

Bone broth is a hot trend at the moment, and if you visit a lot of cities, you’ll find this superfood sold anywhere from food carts to broth bars. However, there is nothing new about bone broth; it has been used for centuries, long before it became the trend we see popping up today, as a nutritional remedy due to its long list of medicinal properties.

Bone broth is quite simple, really, and is just what it sounds: broth made from the bones and connective tissues of various animals (typically beef or chicken). Often it also includes vegetables, similar to a mineral broth. Adding an acid ingredient, such as vinegar or lemon juice, is key as this aids in the breakdown of collagen.

While being skeptical of health trends is always a good idea (not to mention doing your own research), bone broth is hands down a keeper, as it truly is one of the most nutritious and healing foods in existence.

Chicken broth, bouillon, clear soup in a cup next to chicken and fresh herbs.

NUTRIENTS IN BONE BROTH

First and foremost, keep in mind that the nutrient benefits of bone broth depend completely on the quality of your ingredients. Bones from grass-fed and/or organic meats are optimal, as they offer much higher nutrient value than those from conventionally raised animals. With that said, if you don’t have access to these types of bones, you’ll still reap many of bone broth’s benefits.

Bones 

As the principal ingredient, bones contain an impressive array of minerals such as calcium, potassium, sodium, phosphorus, magnesium, sulfur and iron.

Connective tissue

Essential in supporting bone and joint health, connective tissue in broth offers compounds proven to support and alleviate pain from arthritis, particularly glucosamine and chondroitin (which, interestingly, consumers spend a lot of money on in supplement form).

Marrow

Both marrow and bones are rich in joint-healing collagen, which is the substance that forms gelatin upon cooking broth. Bone marrow is packed full of essential nutrients such as vitamins A and K2, anti-inflammatory omega 3 fatty acids, and immune supportive minerals such as zinc, boron, manganese and iron.

Vegetable additions

Certain vegetables can give your bone broth an extra nutritional kick, not to mention make it extra tasty. Excellent options include onion, garlic, celery, or leafy greens such as kale, chard or collard greens.

woman drinking from mug

HEALTH BENEFITS OF BONE BROTH

Fights inflammation

Thanks primarily to the nutrients found in the cartilage, bone broth is one of the top foods for reducing systemic (internal) inflammation. Studies have shown that chronic inflammation is linked to such ailments as diabetes, fatty liver disease and heart disease.

Supports digestion

Gelatin is the primary driver of this key health benefit, and is important both for those with impaired digestion, as well as for general digestive health maintenance and prevention. This soothing and easy to digest food helps to heal the gut, and allows for optimal nutrient absorption. Particularly for those with digestive conditions such as IBS, IBD, or food allergies/sensitivities, bone broth offers the digestive tract a much needed rest.

Fights colds and infections

Your mothers were right about chicken soup curing a cold (although not about orange juice, which actually just blasts the body with sugar). One study proves chicken broth’s effectiveness in fighting common infections, but remember that the store-bought version does not offer the same medicinal properties.

Promotes healthy hair and nails 

Also thanks to broth’s gelatin component, regularly sipping bone broth can work wonders in supporting the healthy growth of hair and nails.

Improves bone density

Bone broth is very high in calcium, which is essential for building and maintaining strong and healthy bones. Along with bone health, calcium also supports proper function of nerves and muscles.

Spoon with bouillon to the pan with bouillon background top view

MAKE IT YOURSELF

As with most soups, it’s hard to go wrong and you can feel free to improvise. Using bones from just about any animal works well, but opt for bones from organic, grass-fed or pasture-raised animals whenever possible. These can be purchased at your local butcher shop, farmers market or health food store that sells meat. Don’t forget to include an acidic ingredient such as lemon juice or apple cider vinegar (vinegar is preferable, use lemon in a pinch), as this allows for optimal breakdown of connective tissue, providing a more nutrient-rich broth.

Basic Bone broth

Ingredients

1 gallon of water (or more if needed)

3 pounds of bones and connective tissue: Chicken bones (include feet, neck, etc), beef marrow and/or knuckle bones, beef or calf foot (chopped into pieces), meaty beef bones, turkey, lamb, pork and/or fish bones

3 tablespoons raw apple cider vinegar (or lemon juice)

1 onion, chopped

3-5 cloves garlic, peeled and chopped

5 stalks celery, chopped

salt and pepper to taste

Instructions

1. Add water, bones, vegetables and vinegar to a large soup pot, bringing everything to a boil. Add more water if needed so that all ingredients are covered.

 

2. Next, cover and lower to a simmer, allowing to cook for 12-24 hours (the longer the better)

 

3. Strain and enjoy! Use immediately or freeze (making a large batch is a great idea, as broth freezes well)

 

Bone broth is quite versatile, and can be used as a base for soups, sauces, or can simply be sipped throughout the day (especially if you feel a cold coming on or are already sick). If you suffer from digestive problems, including one cup of bone broth daily can help to heal the gut.

Whether you opt for pre-prepared broth from a broth-bar or you prefer to make your own at home, know you are doing your body some serious favors. Keep in mind that you will likely pay upwards of $8-9 for 16 ounces of broth at an outside venue, versus paying the same amount to make over a gallon in your own kitchen. But, if time is of the essence, there certainly is a lot to be said for convenience, and bone broth is well worth it.

To Cook or Not To Cook? How Different Cooking Methods Affect Your Nutrition

As if learning about which foods are healthy and which are not isn’t enough to think about, it turns out we also have to consider how to prepare those foods. The way foods are cooked actually has a major impact on their nutrient content and availability.

And this can certainly feel confusing. Do you opt for steaming, stir-frying, baking, or simply leaving as much as possible in its natural, raw form?

If you are putting your hard-earned money and energy into purchasing top quality foods for yourself and your family, you might as well reap the maximum nutrient benefits possible. Below are ways to make these choices easier.

How are nutrients affected by cooking?

carrot kale walnuts raspberries
Image via Pixabay under license CC0

Before getting into specific foods and cooking methods, let’s take a look at exactly how certain nutrients are altered by cooking and heating. It’s not a cut and dry issue, as the digestibility and nutrient absorption are improved in most cooked foods, but other key nutrients are also lost. The key is to find the least damaging cooking method, which can vary from food to food.

The following vitamins and minerals are reduced in the cooking process:

-Fat and water soluble vitamins, such as vitamins C, A, D, E, K and B.

-Minerals such as magnesium, potassium, calcium and sodium.

If you suffer from poor digestion, you are likely better off cooking your vegetables. For those with optimal digestion, try eating at least some of your vegetables raw, but make sure you chew them thoroughly. Some health experts believe that goitrogenic vegetables should never be eaten raw due to their potentially negative effects on the thyroid gland. These include broccoli, cabbage, kale, cauliflower, collard greens, mustard greens, bok choi and turnips.

Common cooking methods (from best to worst) for nutrient preservation:

Steaming – You might have already heard that steaming is the healthiest method of preparing food, and this is largely true. In terms of preserving the maximum amount of nutrients (particularly water soluble vitamins), steaming is the best method.

steamed vegetables
Image via Pixabay under license CC0

For example, one study showed that steaming spinach and broccoli only lowers their vitamin C content by 9-15%, compared to up to 50% when boiling.

The only downside to steaming vegetables is the taste, which can be a bit boring. Spice things up by adding a healthy fat after steaming (organic butter or olive oil, for example) along with your favorite spices and seasonings.

Stir-frying – Quite similar to sautéing (stir-frying is generally on higher heat for a shorter duration), these methods also work well to preserve nutrients. Be sure to opt for a cooking fat that withstands high heat, such as organic butter, ghee or coconut oil. Save less stable oils such as olive oil to use as dressings, dips or cooking on low heat.

asian wok stir fry shot from over head

Stir-frying has been shown to work well in preserving B vitamins, and this method has also been proven to greatly increase the absorption of beta-carotene in carrots (versus eating them raw).

However, one study showed that vitamin C loss is much greater when stir-frying broccoli and red cabbage, so choosing another method for these vegetables is preferred.

Baking and roasting – These two cooking methods (which are pretty much the same, except that roasting generally refers to meats), are just about on par with stir-frying in terms of nutrient retention, meaning they are a good choice for most foods. The only point to consider is that since baking and roasting involve long duration cooking at high temperatures, important B vitamins are typically lost, particularly in meat.

roasted ham and potatoes
Image via Pixabay under license CC0

Microwaving – Whether or not microwaving is a safe cooking method is definitely debated in the world of holistic nutrition, but in terms of studies looking specifically at nutrient preservation and loss, it’s not half bad.

In fact, one study even showed that microwaving is the best cooking method in order to preserve the antioxidant content in mushrooms and garlic. While a certain percentage of vitamin C is lost when microwaving, it is a smaller percentage than in the majority of cooking methods.

Boiling – Poaching and simmering can also be included in this category, as the only difference is water temperature. All of these methods involve submerging your foods into water and heating them, and most drastically reduces the water-soluble vitamin C, as well as B vitamins.

boiling corn
Image via Pixabay under license CC0

However, if you are making a soup (or any other dish where you will be consuming the liquid), then you will still retain the bulk of even water-soluble vitamins.

Boiling does, however, seem to have a lesser impact on brain-healthy omega 3 fatty acids, and preserves these important nutrients more than other cooking methods.

Frying – On the opposite end of the spectrum from steaming, frying generally isn’t the healthiest of cooking methods (although it has its time and place, if done in the right way). There are several important factors to consider when frying.

fried potatoes rosemary
Image via Pixabay under license CC0

First, the type of oil used is important. Most commercially prepared fried foods are cooked in rancid vegetable oils such as canola, soy or corn, which are all highly inflammatory. Oils best for frying are ones that can safely sustain high heats, such as butter, lard and coconut oil.

While certain vitamins can actually be better retained through frying (like vitamins C and B vitamins), delicate omega 3 fatty acids are damaged. Studies have shown that the omega 3 content of fatty fish can actually be degraded by up to 85%.

However, vitamins C and B-containing potatoes might actually be better fried, as these nutrients remain more in tact than in other cooking methods.

Recap and tips of how to best retain nutrients

-Prepare soups or dishes where the water used for cooking is consumed.

-Boil or simmer foods in as little water as possible.

-Try to cook foods whole and then chop, as less of the food will be exposed to heat and water.

-Cook vegetables as minimally as possible. Just a few minutes is enough to break down the nutrients enough for better absorption, while losing as little as possible.

-When cooking meat, add back the juices left in the pan before eating.

-Avoid peeling vegetables whenever possible (especially if they are organic), as many valuable nutrients are found in the skin.

If some of these methods are new to you, play around with spice combinations and cooking fats to maximize taste. By understanding the healthiest ways to cook, you can be sure that your investment in good foods is paying off.

How to Make Healthy Food Choices When Eating Out

If you are attempting to make healthy eating choices, your biggest challenge might be learning how to maintain a healthy diet and lifestyle while also enjoying a meal out. For some, this might just be an occasional lunch or dinner with friends or family. But for many, eating out includes weekly or daily lunches, regular work meetings that involve food, or companies that bring in lunch and even dinner for their employees on a daily basis.

The good news is eating out does not have to derail your healthy diet goals. Successfully forming new habits of any kind takes around three to four weeks; so once you get into the pattern of knowing how to healthfully eat out, you can overcome this common challenge.

Avoid the Bread Basket

Certainly one of the hardest parts to resist is the bread basket that comes before the meal is served. You could easily eat an entire meal’s worth of empty calories in bread before the actual food even arrives. Empty calories are those that offer little to no nutrient benefit. Bread is a carbohydrate, and high-carb diets are top contributors to weight gain and an array of other health problems over time. Instead of counting on will-power alone, ask the server not to bring the bread, period.

bread basket hand

Read the Menu Beforehand

This might sound obsessive, but studies show that when we are hungry and/or distracted, we consistently make poor(er) food choices. If we familiarize ourselves with the menu online before arriving to the restaurant, we’ve already chosen the option we know to be healthiest, and can focus on enjoying ourselves without making impulsive decisions.

girl cell phone
Image via Pixabay under license CC0

Substitute Side Dishes

Get rid of the idea that you don’t want to be annoying when ordering food and making substitutions. As long as you are polite about it, it is completely acceptable to ask how dishes are prepared, and to request substitutes. For example, if a dish is served over rice, ask that it be served over steamed vegetables. Ask for your salad dressing on the side. Instead of bread, ask for a side of fruit or veggies. Most restaurants can easily provide these alternatives. If you’re unsure as to whether your requests will truly be obliged, there’s no shame in faking an allergy.

side salad
Image via Stocksnap under license CC0

Stick to Meat and Veggie Options

Stick to orders that are made up of real foods, such as meat and vegetables, whenever possible. Depending on where you live, the restaurant might boast organic and grass-fed meats. If this is the case, don’t be afraid to order red meats such as beef or pork. However, if the meat quality is questionable, it is best to stick to leaner options such as fish, chicken, and turkey. The veggie option might be a salad, or roasted, steamed or stir-fried vegetables (request they don’t use too much oil if stir-frying).

grilled steak vegetables
Image via Pixabay under license CC0

Order Two Appetizers

Especially if portions are big, order two appetizers (one might even be enough) instead of an entree. This could be a salad or veggie dish, along with a meat option such as chicken skewers. If ordering soup, inquire as to what ingredients have been used, as many soups that sound healthy are often not.

chicken skewers

Don’t Overdo it on the Alcohol

If drinking, stick to a glass or two of red or white wine, or clear liquors with lemon and club soda. Most cocktails are packed with sugar and calories, and beer can derail any weight loss plan. Drink one glass of water in between alcoholic beverages, as being dehydrated makes us crave sugar and carbohydrates. One study showed that drinking 17 ounces of water before a meal reduced the calories consumed by a whopping 44%.

martini
Image via Stocksnap under license CC0

Put Your Fork Down Between Each Bite and Eat Slowly

Our mothers were right: Chewing our food is of utmost importance. Chewing food until it becomes a mush in our mouth not only supports digestion, but is key for portion control. Because our brain takes a while to register satiety (fullness), if we scarf down our meals, we are far more likely to overeat. Chew thoroughly, and put your fork down in between each bite.

fork
Image via Pixabay under license CC0

Portion Control

Last but certainly not least is a note on portion control. Sometimes, making healthy choices when eating out has less to do with your food choices, and more to do with how much you are eating. Restaurants tend to serve bigger portions than you would serve at home; and since you spend more time lingering at the table, you are more likely to eat long after you are full. Ask for a to-go box when your meal comes, or better yet, ask that half of your order be boxed before it even arrives to the table. This can do wonders for your waistline, and your budget.

indian curry meal with balti dish, naan, and basmati rice

Eating out does not have to undermine the hard work you’ve put into eating a balanced diet. By developing good habits, you can build the confidence necessary to make healthy choices second nature.

Is Breakfast the Most Important Meal of the Day?

We’ve all heard since childhood that breakfast is the most important meal of the day. Both our doctors and mothers wouldn’t let us forget it. Now that we are adults and can make our own dietary decisions, why not take a closer look at the science behind this culturally ingrained belief? 

Official USDA nutrition guidelines state that regularly skipping breakfast can lead to weight gain. The same guidelines link eating breakfast with a decreased chance of obesity. Interestingly, a 2015 study published in the Journal of the Academy of Nutrition and Dietetics found that 25% of Americans skip breakfast.

Considering the shockingly high rates of obesity in the United States (two out of every three adults falls into the categories of obese or overweight according to NIDDK), can we therefore conclude that skipping breakfast is a culprit?

eggs and toast
Image via Stocksnap

Observational studies

Several studies have been done that show breakfast-eaters to be healthier and leaner than their non-breakfast eating counterparts. However, one study pointed out that people who eat breakfast tend to practice other healthier dietary and lifestyle habits, such as increased exercise and higher micronutrient and fiber intake. Additionally, this study noted that non-breakfast eaters have higher rates of smoking and drinking.

nike shoes
Image via Pixabay under license CC0

The breakfast-metabolism myth

At the root of the idea that breakfast is the most important meal of the day is the myth believed by many health-conscious individuals to be fact: that eating breakfast boosts the metabolism. The truth is that eating in general revs our metabolism (which is why eating the bulk of your carbohydrates in the two-hour window post exercise is an excellent weight-loss trick), but no evidence suggests that breakfast in and of itself boosts metabolic activity more-so than any other meal.

Skipping breakfast does not lead to weight gain

Don’t take my word for it; instead, consider the studies that have been done to answer this very question. A 2014 study with over 300 obese adult participants concluded that eating or skipping breakfast had no connection to obesity.

In fact, other studies have suggested that skipping breakfast can actually be an effective weight loss tool for certain individuals.

weight scale
Image via Pixabay under license CC0

However, it is key to remember that this depends on the individual. One argument as to why skipping breakfast might lead to weight gain states that by eliminating the morning meal, hunger is increased throughout the day, and less healthy choices are therefore made. Cravings can lead to over-consumption of sugary and high carbohydrate foods, which absolutely will cause weight gain over time.

 

So, should I eat or skip breakfast?

Like so many dietary questions, the bottom line is that deciding whether to eat breakfast or not boils down to biochemistry, and personal choice. There is no one-size-fits-all approach to nutrition (and you might reconsider working with any nutritionist that tells you differently). Whether or not you should eat breakfast largely depends on several individual factors:

fork and knife
Image via Stocksnap

-Some are (and always have been) “morning people”. These people are not only early risers, but experience their spike of productivity and energy first thing upon waking. This group will likely thrive on a consistent and hearty breakfast routine, and might feel depleted without it.

-Pregnant women absolutely fall into the category of people who should eat breakfast. Maintaining stable blood sugar is essential, both for the health of the baby and to ward off morning sickness (which can actually occur any time of the day).

-Kids are another group that should consistently eat breakfast, mainly due to increased nutrient needs. This study looks at the positive correlation between breakfast consumption and academic performance in children.

-Those suffering from adrenal fatigue should definitely include breakfast. The adrenal glands are located near the kidneys and hold the immense responsibility of producing and releasing stress hormones. If we are in a time of increased stress, our adrenals can become fatigued and need support from nutritious foods at regular, two- to three-hour intervals .

-In a normal, healthy adult who feels just fine without breakfast (or maybe even better), breakfast can be optional. 

cappuccino
Image via Stocksnap

With that said, it is still of utmost importance to consume an appropriate amount of calories from nutrient-dense foods throughout the entire day.

 

5 breakfast options to jump-start your day

Another major problem with breakfast in a typical, SAD (Standard American Diet) is that it usually consists of high carbohydrate, high sugar foods lacking in key macro and micronutrients, such as processed cereal with non or low-fat milk. This type of breakfast is a recipe for blood sugar dips and spikes, which lead to increased cravings later in the day.

 pancake smile
Image via Stocksnap

If you simply feel better with breakfast, or if you fall into one of the categories mentioned above, try these healthy options:

Eggs and Greens: 1-3 eggs, 2 handfuls of greens such as kale, chard or spinach, and 1/2 cup raw sauerkraut (which is excellent for supporting digestion and immune health).

Image via Pixabay under license CC0
Image via Pixabay under license CC0

Avocado and eggs: 1-2 hard boiled eggs (made ahead of time) with half an avocado sprinkled with sea salt.

Apple and nut butter: One sliced apple with one-two tablespoons of almond butter.

apples and peanut butter

Toast and avocado: One to two slices of gluten free sourdough or multi-grain toast, spread with avocado and several slices of organic cheese.

Pre-made frittata: Over the weekend, make a frittata that includes grass-fed beef and vegetables. Store in the fridge and take a slice with you if your mornings are rushed.

frittata spinach
Image via Stocksnap

Yogurt and toppings: Whole, plain yogurt with 1 tablespoon of nuts/seeds, 1 tablespoon ground flax or chia seeds, 1 piece of fruit, and a pinch of cinnamon and/or other natural sweetener, if needed (honey or maple syrup).

yogurt and nuts
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Power smoothie: Smoothie with unsweetened almond, coconut or regular milk (organic is possible), 1 cup berries, 1 cup spinach or other greens of your choice, 1 serving of a high quality protein powder (pea, hemp or grass-fed whey are great choices), and ice and water depending on desired consistency.

Very simple option: Dinner leftovers.

Always remember that your bodies cues are the best guide as to whether or not eating breakfast is right for you. If you find yourself gagging food down in the morning simply because you’ve always heard that breakfast is essential, try experimenting with moving your first meal of the day back a bit. As long as the rest of your day is full of real, nutrient-dense foods, going without breakfast shouldn’t be a problem.

Are Multivitamins Good for You?

A commonly held belief when it comes to multivitamins is that they can’t hurt; but how true is this? When it comes to deciding whether a multivitamin is beneficial, there is much to consider, such as nutritional status, exposure to toxins, age, gender, genetics, and overall health. When it comes to multivitamins, there is a huge range of options and quality. Before simply assuming that a multivitamin will be helpful, consumers should understand what to look for in a supplement, and what to stay away from.

There are 13 vitamins and more than 16 minerals essential to human health. Multivitamin supplements should offer most of these essential nutrients in no more than 100% of their RDA (recommended daily allowance), and many will also contain certain herbs, and amino and fatty acids.

In an ideal world, all vitamins and minerals could be obtained by a daily diet rich in nutrient-dense foods; however, this often isn’t possible. Therefore, many people can benefit from a high quality multivitamin.

multivitamins

Who Can Benefit From a Multivitamin?

Those with a poor diet history: For those with a diet history of mainly processed/packaged foods and a lack of fresh fruits and vegetables, boosting the body’s overall nutrient levels with a multivitamin can certainly help. Over time, an ongoing deficiency can lead to serious health issues, such as anemia (iron), osteoporosis (vitamin D3 and K2), and neural tube defects (folate).

Pregnant women: Pregnant and nursing women have increased nutritional needs, as their baby takes first priority in receiving nutrients from the body. A good pre- and post-natal multivitamin should include iron, folate (superior to folic acid), and iron.

Vegans/vegetarians: While vegetarians can also be deficient, vegans should definitely be supplementing with vitamins B12, vitamin D, iron, and calcium. Some experts also recommend iodine, as most get this important nutrient from dairy.

History of toxic exposure: Those who have a history of high exposure to toxins (environmental toxins such as lead paint), toxins found in processed foods like rancid oils, non-organic personal hygiene products, and household cleaners can benefit from a multivitamin high in minerals, antioxidants, and B vitamins. A basic detox program will also be highly beneficial.

Vulnerable age groups: Multivitamins targeted at specific populations such as children and seniors contain certain key nutrients. For example, seniors often have trouble absorbing vitamin B12 from foods due to low stomach acid levels, and vitamin D deficiency is more common in children.

Genetics: Some people are actually born with genetic conditions that inhibit uptake and usage of certain nutrients. For example, a vitamin D deficiency is far more common in those with dark skin, as skin pigment acts as a natural sunscreen.

How to Choose the Right Multivitamin

Look for quality seals: Supplements should be certified by either Consumer Lab, the U.S. Pharmacopeial Convention (USP), or NSF International. These three trusted organizations evaluate products and set standards for drug manufacturers, taking into account the methods of production, quality control, and potency testing. Also, be wary of claims that sound too good to be true… They probably are!

Synthetic vs. whole foods-based: Multivitamins are either synthetically (chemically) derived or made from real, whole food sources. Studies have shown that the human body tends to absorb and assimilate whole food-based multivitamins more effectively; so opt for these over synthetic brands. For example, a 2013 study showed that for the treatment of scurvy, synthetic vitamin C was not effective and whole food sources of vitamin C were.

Work with a professional when treating a specific deficiency: If you suspect or confirm that you are deficient in a particular nutrient (after testing), work with a healthcare professional to determine dosage. Be careful in doing this alone, as things can get tricky. For example, a 2009 study found that over-supplementation with beta-carotene can actually increase risk of lung cancer.

 

Remember, a multivitamin should never be a replacement for a nutrient-dense diet. While multis can certainly provide support, the body best absorbs and assimilates nutrients through whole foods.