When you're trying to decide between Twizzlers and trail mix, 25 seconds could make all the difference, a new study suggests. Researchers found that people made healthier choices at vending machines when there was a brief time delay. Installing machines with this technology in schools and workplaces could result in healthier snacking, the authors say, without affecting sales. The demand for “healthy vending” is huge, says lead author Brad Appelhans, clinical psychologist at the Rush University Prevention Center—but removing junk food entirely from machines can result in dissatisfied customers and lost profits. In their quest for a better solution, Appelhans and his colleagues focused on ways machines could disincentivize their least healthy options—like, for example, making people wait. “We’ve known for a long time that there’s an association between the delay until you receive a reward and how influential it is to your decision,” says Appelhans. “The longer you have to wait for something, the less desirable it is.” That’s because humans have a strong preference for instant gratification, Appelhans continues. And when it comes to making dietary choices, that means sugary, fatty junk food often wins out. [brightcove:5377116363001 default] “The health benefits of making a healthy food choice generally aren’t realized for many years, whereas your choice to have a delicious donut is rewarded right away,” says Appelhans. “If we can delay the junk food relative to the healthier option, we're essentially using that principal of delayed gratification in reverse.” For their study, the researchers deployed experimental vending machines to three locations for about 14 months, during which more than 32,000 snack sales were recorded. Some of the machines functioned normally, while others instituted a 25-second delay on snacks classified as less healthy. To be considered healthy, a food had to meet five of seven criteria: have less than 250 calories per serving, 35% or fewer calories from fat, less than 350 milligrams of sodium per serving, no trans fats, less than 5% of daily value of saturated fat per serving, more than 1 gram of dietary fiber per serving, and less than 10 grams of added sugar per serving. To get our best wellness advice delivered to you inbox, sign up for the Healthy Living newsletter In the time-delay scenario, customers who chose a less healthy item were given a 25-second countdown, during which they were free to select a healthy option to be delivered immediately. Earlier experiments suggested that 25 seconds was something of a sweet spot, says Appelhans—long enough to change some people’s minds, but not so long that it annoyed customers to the point where sales were compromised. And for some people, the intervention worked. Depending on the machine’s location, the delay yielded a 2% to 5% increase in the proportion of purchases from healthy snacks, says Appelhans. Considering that there are 1.3 million vending machines across the United States, he says, such an increase could have a significant impact. The researchers also tested the effects of a 25-cent tax on less healthy items and a 25-cent discount on healthier ones. These scenarios also increased the proportion of healthy snacks purchased, says Appelhans, but a time delay has the added advantage of not costing consumers more or reducing revenue. RELATED: Got a Craving? Here's What Your Body Actually Wants You to Eat So can this 25-second rule be used to make healthier choices anytime you’re mulling over snack or meal choices? Appelhans is skeptical: Without someone or something enforcing the time delay, he says, it’s unlikely to be as effective. “Once you require somebody to exert self-control in the moment, it becomes a lot harder,” he says. “If they had willpower to count to 25, it probably wouldn’t be that hard for them to make a better choice right off the bat.” The researchers would, however, like to study the effects of time delay on food choices in other contexts, such as fast food restaurants and online grocers. Their current findings were presented today at the Society of Behavioral Medicine's Annual Meeting & Scientific Sessions in San Diego, and have not yet been published in a peer-reviewed medical journal. Appelhans’s group has applied for a patent on their technology, and they hope to find a commercial partner to bring their invention to the market. “Vending machines are the biggest source of high-calorie, nutrient-poor foods in the United States, and there’s a huge need for strategies to make them healthier,” he says. “We think this could have a major impact, but first we need the industry to get on board.” The Simple Vending Machine Hack That Led People to Choose Healthier Snacks by Health source url via Clean and Fit Content Curation http://ift.tt/2nTCNTO
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Spring Lamb Salad with Kale & “Granch” Dressing. Recipe by Ivy Manning | Photo by Erin Kunkel. Light but satisfying, this kale and lamb salad ...
Healthy Recipe: Kale Salad with Lamb & Granch by: source url via Clean and Fit Content Curation http://ift.tt/2og9L1F Move over, protein bars. Hello, collagen bars? Collagen—which is sourced from the bones, cartilage, and skin of animals (including cows, chickens, and fish)—has been gaining popularity. This is in part thanks to the Paleo diet craze, which has sparked interest in “nose-to-tail” nutrition, or consuming more than just muscle meat from animals. Collagen is sold in powdered form, and also used in expensive protein bars, beauty gummies, and drinks. So is collagen the new must-eat superfood? Or is it a hyped-up trend not worth your hard-earned cash? Here's what you need to know. Collagen isn't just found in animals. We produce it in our own bodies too. In fact, it's the most abundant structural protein in the human body, and the main component of connective tissue. It's found in our bones, tendons, ligaments, hair, skin, organs, muscles, and blood vessels. Our bodies manufacture collagen from amino acids, which we consume in protein-rich foods. Research shows other nutrients are involved with collagen production too, including copper and vitamins A and C, along with plant pigments called anthocyanidins—which are found in deep red, purple, and blue produce (such as blueberries, blackberries, and raspberries). As we age, we produce less collagen, which leads to wrinkles, sagging skin, and weakened joints. Certain lifestyle factors also interfere with collagen production, including consuming excess sugar and alcohol, sun exposure, and smoking. Now, you may be wondering: If your body makes collagen itself, is there any benefit to eating the stuff? The answer isn’t so straightforward. Some experts say that when you eat collagen, it's simply digested and absorbed as amino acids. In other words, eating collagen isn't any different from eating other protein-rich foods. [brightcove:5161374213001 default] But the fact is, we don't know much about consuming collagen—which comes in many different types and forms—because there hasn't been much research on the subject. And most of the studies that do exist focused on supplements. One 2014 study, for example, looked at the effects of collagen hydrolysate on women's skin. Sixty-nine participants between the ages of 35 and 55 were assigned to two groups: One group took the supplement once a day for eight weeks, while the second took a placebo. The first group experienced greater improvements in skin elasticity compared to the placebo group. And one month later, the effects were still statistically meaningful among the older women. (There were no notable differences when it came to skin moisture.) Another study looked at the effect of collagen hydrolysate on fitness-related joint pain. The study involved 147 athletes, both male and female. Half of them took a liquid formula that contained collagen hydrolysate, and the other half took a liquid placebo. After 24 weeks, researchers found that the collage group had less joint pain at rest, and when walking, lifting, standing, and carrying objects, compared to the control group. RELATED: What the Heck Is Maca? 4 Things to Know About the Trendy Superfood But would you get similar results from adding a collagen powder to your morning smoothie instead of, say, whey protein powder? Or if you switched from a protein bar made with egg protein to a bar with collagen? And can collagen also reduce cellulite and stretch marks, improve gut health, make hair healthier, and promote better sleep and weight loss, like many products claim? It's hard to know. Anecdotally, I've seen accounts online from people who say a daily collagen product led to improvements in their hair and skin. Others say they saw no results from taking collagen. The lack of research also makes it difficult to predict potential side effects. One study in people with rheumatoid arthritis (RA) compared the effects of chicken collagen to a drug commonly used for RA. Researchers found fewer side effects overall in the collagen group. But the observed side effects included digestive upset and dizziness. It's unknown whether symptoms like this could occur in healthy people who consume collage powder. To get our best nutrition advice delivered to you inbox, sign up for the Healthy Living newsletter The bottom lineI’m anxious to see more published research, especially studies that focus on the forms and amounts of collagen currently found in popular products—and compare them to placebos and other forms of dietary protein. Until then, I advise my clients not to rely on collagen as a miracle food. For beauty benefits, joint health, gut health, and more, you’ll get the biggest bang for your buck from consistently eating a whole foods diet. That means plenty of veggies, lean proteins, plant based fat (avocado, EVOO, nuts, seeds), herbs, spices, and H2O, along with good carbs from fruit, whole grains, pulses, and starchy veggies (like sweet potato and spaghetti squash). Eating this way provides a broad spectrum of nutrients, a healthy balance of macronutrients, and plenty of antioxidants and natural anti-inflammatory compounds. New trends are fun, but consistently eating a clean, healthy diet is the tried-and-true, big-picture approach to a healthier you. Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here. Is Collagen Really an Anti-Aging Cure-All? by Health source url via Clean and Fit Content Curation http://ift.tt/2nwGuwm This article originally appeared on Fortune.com. Chipotle has completely eliminated preservatives from its menu, the culmination of an effort that began two years ago, the company says. [brightcove:5377116363001 default] The popular Mexican eatery has introduced a new tortilla that only has a maximum of five ingredients: flour, water, canola oil, salt, and yeast, which means their entire food menu is free of preservatives. “The accomplishment furthers the company’s mission to make better food accessible to everyone,” the company said in a statement. Chipotle founder Steve Ellis explained that tortillas presented a particular challenge, because commercially available ones use dough conditioners and preservatives. RELATED: What 5 Dietitians Order at Chipotle “I’ve been on a quest for a better tasting tortilla for years, and we finally achieved a tortilla made the way you would make them at home, and they are simply delicious,” Ellis said. In the release, Chipotle touted that they are the only “national brand”—which they define as any restaurant in the top 200 of the Nation’s Restaurant News with over 100 locations—to introduce a preservative free menu. Chipotle Just Went Preservative-Free by Alana Abramson source url via Clean and Fit Content Curation http://ift.tt/2nwoB0T How to Make a Fat-Burning Tea With Cinnamon, Ginger, and Honey by Health source url via Clean and Fit Content Curation http://ift.tt/2o8vDM2 Maybe your goal pace feels just out of reach. Or you're frustrated by a lack of progress at the gym. The answer may not involve exercising more, but rather rethinking how much protein you eat—and when. Consider the PRISE method: Recent research from Skidmore College suggests the protocol is an effective way for fit people to get even fitter. The RISE in PRISE stands for the familiar elements of a good fitness routine—resistance exercise, interval sprints, stretching, and endurance exercise. But the P may be what your current regimen is missing: It's short for protein-pacing, which essentially means consuming protein regularly over the course of a day. And those servings add up to a lot of daily protein. The Recommended Dietary Allowance for the average woman is 46 grams. But protein-pacing involves consuming as much as 120 grams(!) in a day. In two studies published in the last year, exercise scientist Paul Arciero and his colleagues followed a total of 50 physically fit men and women (between the ages of 30 and 65) for 12 weeks. All of the participants performed the same RISE exercise routine, and consumed the same number of calories per day. But half the participants practiced protein-pacing and the other half did not. At the end of the trial period, the researchers found that all the participants showed improvement in measures of fitness—but the protein pacers had greater gains than the control group. These findings support prior research by Arciero and his team on overweight people. That study, published in Obesity in 2013, found that eating more protein, more frequently throughout the day led to an increase in lean body mass and a decrease in body fat (including belly fat, the most dangerous kind). [brightcove:4663788977001 default] So how does protein-pacing work, exactly? To find out more, we spoke with Arciero. The overall goal, he says, is to eat at least 20 grams of high-quality protein (from animal sources or plants) four to six times per day. “Consuming protein this way stimulates protein synthesis in the cells, which is just a fancy way of saying the production of healthy, lean muscle mass,” says Arciero. And the more muscle you have, the more calories your body burns. “It also stimulates your metabolism to operate at a higher burning rate, and signals the brain that you’re satiated.” That means you'll naturally eat fewer calories overall, because the protein fills you up. Here, he shares a few tips to help you get started: 1. Have your first serving within 30 minutes of waking up. And your last serving right before bedtime. The key is that you space out your servings evenly over the course of the day. 2. Learn to eyeball 20 grams of protein. If you're having animal protein—such as chicken, fish, or beef—you should eat a serving the size of your flat palm (about 3 to 4.5 ounces), says Arciero. For plant protein (like lentils, quinoa or beans), help yourself to a serving the size of your fist. What's unique about this diet is that you're eating protein in quantities the body can absorb more efficiently, Arciero explains. 3. If you're trying to lose weight, eat even more protein. Aim for somewhere between 25 and 40 grams per serving. The same goes for people who are super active (say, training for a big race). RELATED: 13 High-Protein Breakfast Ideas and Recipes 4. If you're going to exercise, eat a protein serving right before or after your sweat session. Especially if you're doing resistance or interval training. The protein will help fuel and repair your muscles, so you’ll get better results from your workout. 5. Keep high-protein snacks on hand. Think hard-boiled eggs, whey or pea protein bars or powder, almonds, and Greek yogurt. It’s also helpful to stock up on canned fish, and keep cooked lentils, quinoa, black beans or chickpeas in the fridge, he says, so you can add a quick protein boost to any meal. 6. As you build snacks, start with the protein. If you think you'll still be hungry, add healthy fats; then carbs. You can track your diet on Arciero’s free iOS app GenioFit, which also makes recommendations based on his research. “It comes down to the quality of what you’re eating,” says Arciero. “We need to step away from thinking a calorie is a calorie, and more importantly de-emphasize the amount of food you should be eating, and focus on the kind of food.” How to Get Into the Best Shape of Your Life, According to Science by Health source url via Clean and Fit Content Curation http://ift.tt/2nFMXal
200 gluten free dairy free soy free and egg free recipes all with pictures. Soft cover book.5.
The healthy gluten free life recipe book by: source url via Clean and Fit Content Curation http://ift.tt/2nQxRQ6 This article originally appeared on RealSimple.com. Every year, certain ingredients and dishes emerge as trendy “must-haves”—even if it’s something we’ve been eating for centuries. Just a few years ago, for example, no one had even heard of quinoa (which has been around for at least 5,000 years), and now not a day goes by when we don’t see it on a menu. [brightcove:5339322755001 default] These foods and popular ingredients aren’t just being whipped up by chefs or served in popular restaurants. They’ve become mainstream amongst home cooks across America, and thousands of eaters are also ordering them through delivery services. UberEATS has seen a surge in fresh, nutritious delivery orders (so long, pizza and burgers), so they compiled a list of the top 20 healthy food trends for 2017. The data is based on UberEATS order patterns so far this year. RELATED: 9 Healthy Kitchen Staples That Cost Under $1 Per Serving Unsurprisingly, avocado is at the top of the list—it seems this trend is here to stay. According to their data, the fruit is the most popular healthy food in more than 16 cities across the country. Kale has dropped to number 8 on the list, making way for poke (a Hawaiian raw fish salad), edamame, radishes, and pickles. Bulgur and brown rice have replaced quinoa as the resident grains/seeds in the top 20. The fact that tofu rounds out the top 10 is a nod to people re-thinking the amount of meat they consume—and how it appears on their plates. More and more, in home kitchens, restaurants, and new cookbooks, we’re seeing veggies take center stage with meat as a side, or a garnish. Check out the full list below, and use it as an opportunity to try out some new healthy ingredients this year. [brightcove:5352456261001 default]
These Are The Most Popular Healthy Foods of 2017 by Grace Elkus source url via Clean and Fit Content Curation http://ift.tt/2ngWDrw This article originally appeared on Time.com. Alcohol, in moderation, has a reputation for being healthy for the heart. Drinking about a glass of wine for women per day, and two glasses for men, is linked to a lower risk of heart attack, stroke and death from heart disease. (Drinking too much, of course, negates these benefits and increases the risk of heart problems.) Now, a new study of nearly two million people published in The BMJ adds more evidence that moderate amounts of alcohol appear to be healthy for most heart conditions—but not all of them. [brightcove:5315457854001 default] The researchers analyzed the link between alcohol consumption and 12 different heart ailments in a large group of U.K. adults. None of the people in the study had cardiovascular disease when the study started. People who did not drink had an increased risk for eight of the heart ailments, ranging from 12% to 56%, compared to people who drank in moderation. These eight conditions include the most common heart events, such as heart attack, stroke and sudden heart-related death. Non-drinkers had a 33% higher risk of unstable angina—a condition in which the heart doesn’t get enough blood flow—and a 56% higher risk of dying unexpectedly from heart disease, compared to people who drank a glass or two of alcohol a day. RELATED: How Alcohol Affects Your Body But alcohol does not seem to provide protection against four less common heart problems: certain types of milder strokes, which result from brief periods when blood flow to parts of the brain are blocked, and cases of bleeding in the brain. The study’s findings are particularly interesting because the researchers separated drinkers into categories that are typically lumped together in these kinds of studies. “Non-drinkers” often include people who have never drank, as well as those who quit drinking (who may have been heavy drinkers in the past, and so may have a higher risk of heart problems). This may have inflated the risk of non-drinkers; in some cases, grouping people this way might make drinking alcohol look better for the heart than it actually is. It’s not clear from the current study why alcohol lowers the risk of some heart conditions and not others. But Steven Bell, a genetic epidemiologist at University of Cambridge and the study’s lead author, says that another study designed to answer that question is currently underway. “We are unpacking how different risk factors are associated with each different disease,” he says. Future studies will also tease apart whether different types of alcohol—wine versus beer or spirits, for example—have varying effects on the risk of heart disease. [brightcove:4342117165001 default] In the meantime, Bell says that the results should reassure people who drink a few glasses of alcohol each week. But it shouldn’t compel people who don’t currently drink to pick up the habit in order to stave off heart disease. Because alcohol carries a risk of liver disease, there are safer ways to lower risk, he says, such as quitting smoking, exercising regularly and eating a healthy diet. Alcohol Is Good for Your Heart—Most of the Time by Alice Park source url via Clean and Fit Content Curation http://ift.tt/2nrG0cX You're just about to crawl into bed...and hunger strikes. You know late-night snacks aren't great for your waistline, or your slumber. So should you try to ignore the craving—or eat something small? And if so, what should you have? Here’s my advice about what to do, and how to ward off pre-bedtime hunger in the first place. First, figure out if you're actually hungryThe first step is to determine if you’re truly in need of nourishment, or experiencing a false hunger triggered by habit, anxiety, or the desire for a reward. To do that, check in with your body: Do you have physical signs of hunger, like a growling tummy? When did you last eat, and what did you have? For most people, a well-balanced meal (such as a generous amount of veggies plus lean protein, healthy fat, and a bit of carbs) should leave you feeling full for about four hours. So if you ate a healthy dinner less than four hours ago, and you don’t have any physical symptoms of hunger, blame “mind hunger.” If your craving is driven by habit (for example, maybe you always pair snacking with watching Netflix before bed), mix up your routine. Do something else with your hands as you veg out in front of the TV. Try doodling, playing with a Rubik’s Cube, or doing anything else that keeps you occupied. If your hunger is triggered by emotions (like stress, or anger), choose another way to self-soothe. Listen to a five-minute guided meditation. Or see if writing in a journal will do the trick. Eating when you aren’t physically hungry is like putting on a sweater when you’re not cold: It’s not helpful, and can just make you more uncomfortable. On the flip side, getting to the root of what’s steering you to the kitchen can help improve your mental well being, and break the pattern of distracting yourself with food. RELATED: Best and Worst Foods for Sleep Snack smarterLet's say you establish that you really are physically hungry. Now try to assess how hungry you feel. Do you just need a few bites to take the edge off? If so, have a quarter cup of nuts or seeds (a serving about the size of a golf ball). The protein, good fat, and fiber they contain will fill you up, but not leave you feeling stuffed and sluggish. What's more, as much as 30% of the calories in nuts aren’t digestible, which means the calorie count may be a third less than what the label states. And that's ideal since you're about to be sedentary for about seven to eight hours. If you think you’re too hungry for just nuts, have some fruit too. Kiwis are a good choice, since they’ve been shown to help with sleep. A study published in the Asia Pacific Journal of Clinical Nutrition found that men and women who ate two kiwis one hour before bed fell asleep more than 35% faster, slept more soundly, and experienced a 13.4% increase in total sleep time, compared to before the kiwi intervention. [brightcove:4928971447001 default] Rethink your dinnerIf you’re so hungry that nuts, seeds, and fresh fruit won’t cut it, you may want to reexamine the composition and timing of your dinner meal. I’ve had clients who weren't eating enough at dinner and then had trouble falling asleep. Or they'd wake up in the middle of the night to binge. That's because a low-calorie soup, salad, or diet frozen dinner at 7:00 pm just isn’t going to keep you sated until a 10 or 11 o'clock bedtime. For a healthy and satisfying dinner, make veggies the bulk of your meal. The ideal amount is at least two cups in their raw state (about the size of two baseballs). Add protein from seafood, poultry, eggs, or pulses; and a good fat like avocado or EVOO. Top it all off with a small portion of whole food carbs like spaghetti squash, quinoa, or sweet potato. Bonus: This type of balanced meal will also help you catch higher-quality Zs. Recent research suggests that eating too little fiber and too much sugar and saturated fat (the kind found in fatty meat and dairy products) can disturb sleep, while higher fiber meals lead to deeper slumber. Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here. Eating at Night Can Make You Gain Weight, But What If You're Actually Hungry? by Health source url via Clean and Fit Content Curation http://ift.tt/2nDRSZN |
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