Tag Archives: Nutrition

What’s In Your Porcelain Throne? The Dirty Truth That Could Save Your Life

“Poop” seems like a dirty word — one that’s reserved for off-color comedians, potty-training parents, and GI doctors.  While everyone squats, squeezes, and flushes, nobody wants to talk about it. Why? Because “toilet talk” is a social red flag, a sign of truly bad manners. Naturally, we skirt around it, nod and pray for the topic to drop, or run in the opposite direction. But taking a second peek at what’s in your porcelain throne — your stool’s shape and color — can save your life.  So, we assembled this guide to help you decipher what your bowels are trying to say.

toilet

 

The Bristol Stool Chart

Type 1: Often the result of low-fiber diets, ball-shaped stool is scratchy and can cause rectal bleeding.

Type 2: Sausage-like, lumpy formations can stay in your long intestines for three or more weeks.

Type 3: Similar looking to type 2, type 3 moves through your colon in one to two weeks, causing minor flatulence.

Type 4: Smooth, soft, snake-like shapes are typical when you’re visiting the porcelain throne daily.

Type 5: Soft blobs with clear cut edges are normal when you’re going three times per day, usually after major meals.

Type 6: Mushy, fluffy consistency with ragged edges passes easily, but it may be difficult for you to control your urge to go.

Type 7: Watery stool without solid pieces causes you to eliminate 1-2 liters per day.

 

The “Number Two” Color Wheel:

Brown:Your ideal stool has a toothpaste consistency, banana shape, and milk chocolate color—due to bile and bilirubin, a byproduct of red blood cells and bone marrow, breaking down in your liver. Winning number twos also should be the size of a baby’s arm, 12 inches or longer, and be made up of 75% water and 25% bacteria and fiber. Bits of corn, oats, or carrots floating in the toilet? No worries. These superfoods are loaded with insoluble fiber, so they’re squeezed out fairly unchanged.

 

Red: Fire-engine stool is often the result of pushing too hard, which creates tears in the lining of your anal canal. Or, it could mean you’ve been munching on foods packed with red dye, such as red velvet cake, Kool-Aid, or tomato soups and sauces. If less than a teaspoon of blood is coupled with pain and discomfort, you probably have internal hemorrhoids. The other possible culprits that’ll send you scurrying to your doctor’s office: inflammatory bowel disease, diverticulitis, fissures, polyps, or colorectal cancer.

 

Purple or Blue: Good news.  If you’ve had a purple or blue bowel movement, there’s nothing to worry about. Edible purple and blue dye passes through your 30 feet of intestines at warp speed. Most likely, you’ve downed one too many grape sodas, beets, or Burger King black whoppers.

 

Orange: If you’re chomping on farm-fresh produce, such as kale, sweet potatoes, turnips, cilantro, and fresh thyme, or pre-packed foods high in yellow or orange dyes, you’ll likely have harmless orange stool. Taking a daily turmeric supplement? Expect bright orange specks to cling to your excrement.  Having bright orange diarrhea?  Its bright color might be caused by an infection, which blocks bile and forces food to move quickly through the digestive system, or microscopic colitis, inflammation of the large colon’s lining.

 

Yellow: Stress and high-fat diets can crank your digestion system into turbo drive while reducing your liver’s bile salts, which turns it a yellow color. Carboholic? Consuming gluten-laden breads and pastas might also lighten your stools. But don’t let that fool you.  Greasy, frothy, or floating yellow stool is the calling card of several serious diseases: cirrhosis, hepatitis, gall stones, pancreatic cancer, cystic fibrosis, and Celiac disease. Head to the doctor and get your liver and gallbladder checked out. Then sneak liver detoxing foods like garlic, walnuts, and lemons into your diet.

 

White: If you have white flakes in your stool, they’re likely undigested pieces of rice, husk, seed, or grains.  Had an x-ray lately? Barium, which is used for bone scans, can also turn it white.  This also might be the result of popping too many antacids or vitamin supplements, but it’s usually a sign of a serious liver, gallbladder, or pancreatic issue, meaning you’ll want to wave your white flag and go see a doctor.

 

Green: Your Cleveland Brown can turn into a Green Bay Packer if you’re taking iron supplements or crunching loads of chlorophyll-rich greens.  Parasites and bacteria—and ironically the antibiotics that treat them too—can cause your guts to flush faster resulting in Skittle-like plugs. Other possible causes are bone marrow transplants and organ rejection, so when in doubt, head to the nearest hospital.

 

Black: If you’ve gobbled up black liquorice, blueberries, or even Oreos, your stool might be black. Sipping Pepto-Bismol® or taking prescribed medications, like Codeine or Oxycontin, are additional benign causes of tarry, black stool. However, this dark color might have an even darker meaning. Blood could be leaking from your upper gastrointestinal tract, which is called melena. If your black stool is paired with vomiting, stabbing pain, and diarrhea, it could be a bleeding ulcer, gastritis, or a Mallory-Weiss tear, a gaping hole in the membrane that joins the stomach and the esophagus.

 

The dirty truth: what comes out is just as important as what goes in. Think of your daily doodie as if it were a free checkup.  After all, the answers you’ve been looking for could right behind you. And don’t worry, we won’t tell anyone that you looked.

7 Foods That Protect Your Skin From Sun Damage

You already know to lather on the sunscreen when you’re heading out for a day at the beach or any day the UVs are strong. And you know that you should wear sunscreen every day, even if you forget more often than not. But what if you could give your sunscreen an extra boost of effectiveness while also helping to repair the damage the sun does to your skin by simply eating? Hiding at the farm stand, at the fish market, and in the produce aisle are foods proven to help protect and heal your skin from sun damage. Consider this your guide to eating your way to better skin.

 

Protect your skin with: Chocolate

Sweet tooth lovers, rejoice and go ahead and give into that chocolate craving. Scientists’ orders. Dark chocolate made from 65 percent or more raw cacao contains antioxidants called flavonoids that, according to German researchers, help improve your skin’s complexion and protect it from UV rays.

shutterstock_360182846

 

Protect your skin with: Citrus

Good thing you’ve been making drinks with lemons and limes all summer, blending oranges in smoothies, and eating grapefruits in the morning. All that Vitamin C citrus fruits are famous for combined with their other vitamins, like vitamin E, can reduce the potential for sunburn while helping to give your skin a radiant glow.

limes
Limes | Photo via Henry Zbyszynski on Flickr (CC BY 2.0)

 

Protect your skin with: Fish

Lobster rolls, clam bakes, fish friesit’s not really summer without them. And here’s your excuse to plan a few more seafood dinner parties this year. Fish rich in omega-3 fatty acids, think salmon and shellfish, may actually help protect against sunburn and  cancer.

Scallops
Scallops | Photo via stu_spivack on Flickr (CC BY-SA 2.0)

 

Protect your skin with: Green Tea

There are almost too many green tea benefits to count: metabolism booster, artery-clogging prevention, improved brain function. And now you can add skin protector. Studies show that the antioxidants in green tea may protect against sunburn and that tannic acid, also found in green tea, helps heal sunburns. Go ahead and order that iced matcha green tea latte.

Green tea

 

Protect your skin with: Leafy Greens

Your mother was right when she said to eat your greens. If it’s green and leaf-like it’s good for your skin. Herbs like parsley, basil, and rosemary are chalk full of skin-protecting antioxidants and salad favorites, such as spinach, swiss chard, and kale, contain carotenoids which may also protect against skin damage.

shutterstock_239421886

 

Protect your skin with: Strawberries

Nosh on a handful of strawberries, or order creamy strawberry ice cream at the beach and your skin will thank you. The sweet, red berry is full of antioxidants and Vitamin C that protect your skin from sun damage while also helping sunburned skin heal.

strawberries

 

Protect your skin with: Tomatoes

Tomatoes may be the best thing you can eat for your skin. Not only will the carotenoids protect your skin from sunburn, they can also protect your skin from wrinkles. The trick, however, is to not peel the tomatoes if you want to reap the maximum benefits.

tomatoes

Smoothie Bowls 101

Are you looking for a different way to get your daily servings of fruits and veggies? Smoothies are great, but in addition to potential carb-loading and the resulting sugar spikes that come from quickly drinking this meal-in-a-cup, you may forget to add enough proteins and fats that would make each drink nutritionally well-balanced. A fun, filling and beautiful alternative is the smoothie bowl.

We all know the importance of eating a breakfast that provides energy-producing, heart-healthy benefits, like toasts, omelets, oatmeal, and granola, and now we can add smoothie bowls to the list. In addition to enjoying your favorite smoothie blends, a variety of toppings can help make each bowl more robust and will help you feel fuller, longer. They also make great dessert and lunch options.

 

Healthy Toppings:

Fresh fruit

Unsweetened coconut shavings

Almonds (whole or slivered)

Sunflower seeds, Chia seeds

Quinoa, Granola

Avocado

Goji Berries, Golden Berries

Fresh Herbs (such as mint or basil)

Green spirulina bowl with oats, goji berries, and
Green spirulina smoothie bowl with oats, goji berries, flax and pumpkin seeds

Piling on these toppings can reduce the ingredients in the actual smoothie, potentially decreasing your carbohydrate and calorie intake. You won’t need so much yogurt in the smoothie if you add heaping amounts of nuts, seeds and low-sugar fruits on top.

 

Making The Smoothie Bowl

How you choose to make each bowl will rely on your taste buds but keep these tips in mind. First, be wary of packing on high-sugar fruits and starchy vegetables. Great low-sugar options that are in-season during the summer (or found easily year-round) include:

Kiwi, watermelon, lemons

Figs, blueberries, strawberries, blackberries

Cucumbers

Avocados

Kale, spinach

smoothie ingredients
A variety of toppings can help make each bowl more robust and will help you feel fuller for longer.

Freezing your fruits and vegetables beforehand will reduce your need for ice.

A liquid is the other major constituent in smoothie making. Many people use milk, water, juice, and yogurt (which also creates a thick consistency). Coconut water, which is rich in nutrients and other healthy components, is a wonderful liquid alternative. And if you want to incorporate yogurt,  Greek yogurt is known for being high in protein while still low in sugar.

 

Papaya, Kiwi, and Mint Bowl

This was a fun concoction that I came up with using fruits on-hand at home and mint from my mom’s garden.

kiwi smoothie bowl
Kiwi smoothie bowl with raisins, granola, pine nuts, and mint

½ papaya

1 kiwi

3 mint leaves

coconut water

ice

 

Blend the ingredients and pour into a bowl. Add additional chopped kiwi, papaya, coconut shavings, and chia seeds on top.

 

Simple Watermelon Strawberry Smoothie Bowl

watermelon smoothie bowl
Watermelon strawberry  smoothie bowl with coconut, granola, and mint

1 ½ cups scooped watermelon

½ or ¾ cup of chopped strawberries, fresh or frozen (the quantity depends on your preference)

1 cup Greek Yogurt

½ cup of water or coconut water

ice cubes (quantity will vary to preference)

 

Blend everything together. Finish with your choice of toppings including chia seeds, fresh strawberries, almonds, and watermelon slices.

 

Green Smoothie Bowl

Leafy greens are the superstars in this mixture that has an infinite number of variations.

green smoothie bowl
Green smoothie bowl with banana, kale, pumpkin seeds, coconut, and blackberries

1 cup of kale or spinach

1 frozen banana

½ cup frozen fruit of choice (mango or strawberries are great ideas)

1 cup of coconut milk (or less for a thicker consistency)

 

Blend together, then pour into a bowl. Top with sliced bananas, blueberries, and any nuts or seeds that you like.

Start the Morning with Toast: Healthy Recipes for Breakfast

Nutritionists often stress the importance of a hearty, healthy breakfast – a difficult rule for most of us in the midst of a chaotic morning. Most weekdays, we’re lucky if there’s time to grab an apple before hitting the road. This can wreak havoc on your metabolism and overall productivity throughout the rest of your day. Next time, try these quick, healthy toast recipes before reaching for the butter.

 

The Apple-tizer Toast

Apple-tizer toast
Apple-tizer toast

What you’ll need:

White, rye or wheat bread

1/2 granny smith apple

1 tablespoon apple butter

1 teaspoon cinnamon

Spread apple butter. Thinly slice apple and place on top. Lightly sprinkle cinnamon and enjoy. Optional: Top with granola or nuts for extra crunch.

 

Sweet and Sour Sunrise Toast

Sweet and Sour Sunrise toast
Sweet and Sour Sunrise toast

What you’ll need:

Sourdough bread

2 tablespoons small curd cottage cheese

1 peach or nectarine

1 basil leaf

A touch of salt and pepper

Wait for toast to cool before spreading cottage cheese. Top with sliced peaches or nectarines (or fruit of your choice) and add basil. Add salt and pepper for flavor.

 

Caped Crepe Toast

Caped Crepe toast
Caped Crepe toast

What you’ll need:

Whole grain wheat bread

1 large banana

1 tablespoon hazelnut spread

2 tablespoons granola

1 tablespoon chia seeds

Top toast with hazelnut spread. Thinly slice banana and layer on top. Sprinkle granola and chia seeds for texture.

 

Jam-Boree Toast

Jam-Boree toast
Jam-Boree toast

What you’ll need:

wheat or rye bread

1 tablespoon strawberry jam

1/2 cup raspberries

1/2 cup blueberries

1/2 tablespoon chia seeds

Spread jam. Top with fresh raspberries, blueberries and chia seeds.

 

Cordial Crunch Toast

Cordial Crunch toast
Cordial Crunch toast

What you’ll need:

whole grain wheat bread

1 tablespoon peanut/almond butter

2 tablespoons mixed nuts of your choice

1 tablespoon raisins

1 tablespoon granola

Spread peanut/almond butter. Top with your choice of nuts and raisins with a dash of granola.

 

Eggomaniac Toast

Eggomaniac toast
Eggomaniac toast

What you’ll need:

Sourdough or wheat bread

2 tablespoons liquid egg whites

1/2 cup fresh kale

pinch of black pepper

2 teaspoons grated parmesan cheese

Fry egg whites in nonstick pan until fluffy. Top with fresh kale, pepper and light parmesan cheese.

 

Much Ado About Avocado Toast

Much Ado about Avocado toast
Much Ado About Avocado toast

What you’ll need:

Wheat or rye bread

1 ripe avocado

2 teaspoons feta cheese

1 tablespoon sliced almonds

Blend one half avocado until it is a spreadable paste. Spread like butter and dice other half of avocado. Place on top with feta and almonds.

 

There’s Something About Berry Toast

There's Something About Berry toast
There’s Something About Berry toast

What you’ll need:

1 tablespoon cream cheese

1/2 cup fresh mixed berries

1 tablespoon granola

Optional: 1 teaspoon fresh or grated basil

Spread cream cheese evenly, place berries and granola on top with basil (optional for extra kick).

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 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
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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
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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
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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
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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
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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
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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.

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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
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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:

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-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
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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
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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
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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.

3 Simple Steps To Wean Yourself Off Caffeine

Day by day, drip by drip, our rates of coffee consumption seem more like a “risk versus reward” proposition. Health analysts constantly spew conflicting reports on whether we’re swilling too much java, or not enough; and the workday ritual of buying even the cheapest cup of joe from the nation’s best-known chain can drain your bank account by almost $800 annually, not including taxes, tips, time and travel expenses to get that caffeine fix.

Fresh new apps entice you to place orders before you even get out of bed, and some startups now dare to propose products that infuse caffeine through “wearable” devices.

If you’re wondering if it’s beneficial to gradually control and reduce your daily coffee intake, the answer is: probably. But, is kicking the caffeine habit quick and easy? Probably not. If more restful sleep at night and less reliance on coffee for a jolt of alertness during the day is your desire, percolate over these stimulating alternatives.

*Consult a personal physician before starting a caffeine-reduction regimen.

SNACK ATTACK

avoiding caffeineSimple dietary changes could help tame your reliance on caffeine boosts during the day. Studies indicate that nibbling on non-fat and unsweetened dark chocolate invigorates blood flow and sends positive stimuli to the brain without residual rise-and-crash effects. Vegetables packed with essential glucosinolate oils (radishes, kale, cabbage, brussels sprouts, cauliflower, mustard and turnip greens) can be blended into smoothies, omelets, soups and stir fries for a tasty energy lift. Eat more beets, which are packed with the nitric oxide compound that oxygenates the body. Supplement your diet with more of the energizing B12 vitamins available from low-fat proteins (eggs, fish) as well as mushrooms and seaweed extracts.

BOILING POINTS

energizing drinkA fresh cup of coffee can soothe simple cravings for warmth and comfort. As a caffeine-free alternative, just brew a mug full of flavor and freer of the jittery complications. Hot water and lemon – sweetened to taste – helps to rehydrate the body, boost immunity to sickness and promote intestinal regularity. The “chicory” blends sold alongside coffee at grocery stores offer a similar, caffeine-free taste with added benefits of detoxifying internal organs and relieving upset stomachs. And if flavor is what you savor, consider de-caffeinated teas (dandelion, Rooibos) or apple cider for a quick fix.

PUMPING IRONY

exercisingConsider the time it takes to prepare and consume a cup of coffee. Then, compare it to the time it takes to perform 30 push-ups, sit-ups or jumping jacks. A growing body of study suggests that simple exercises conducted during the day have stimulating effects that meet or exceed a caffeine jolt. Physical activity (including safe sex) releases natural endorphins that ease strain on the brain. Research shows that a brief, scheduled nap decreases the need for an abrupt caffeine infusion late in the day as well.