We all know to go easy on the sweet stuff, but what actually happens to your system when you indulge? Here, eight ways sugar affects your body. Your brain suffersFructose—the sugar that naturally occurs in fruit and is a component, with glucose, of high fructose corn syrup (HFCS) and table sugar—lights up the brain's reward center, says pediatric endocrinologist Robert Lustig, MD, of UCSF Benioff Children's Hospital in San Francisco. But over time, a diet packed with fructose (especially from HFCS) can make it tougher to learn and remember, animal research suggests. To stay in peak mental shape, try sticking with savory snacks. You want to eat moreBy revving the brain's reward and appetite center, fructose can interfere with feelings of satiety, research reveals. Translation: That extra cookie may not curb your craving after all. Skin ages fasterToo much sugar can hinder the repair of collagen, the buzzed-about protein that keeps skin looking plump, studies show. A steady diet of sugary treats can result in reduced elasticity and premature wrinkles. Indulge your sweet tooth with fruit instead. Experts say it's A-OK to eat two to four servings of the natural sugar source each day. RELATED: 9 Ways to Quit Sugar for Good [brightcove:4886965088001 default] Excess sugar is stored as fatPause before you slip that additional packet into your a.m. coffee. The liver has an innate capacity to metabolize sugar and use it for energy—but only to an extent, explains Dr. Lustig. The fructose that's left over is converted into fat in the liver, raising your risk of obesity, type 2 diabetes, and cardiovascular disease. Your cells pay a steep priceFructose accelerates the usual oxidation process in our cells, says Dr. Lustig. The result? Proteins, tissues, and organs can become damaged, and our risk of health conditions, including liver disease, kidney failure, and cataracts, rises. You get hookedEating sugar leads to the release of dopamine, the neurotransmitter that makes us like something and want more of it. "As dopamine receptor neurons get overstimulated, the number of receptors to bind to decreases, so you'll need a bigger hit of dopamine to get the same rush," explains Dr. Lustig. RELATED: 5 All-Natural Sweeteners That Are (Somewhat) Healthier Than Sugar Stress eating begets stressSweets can lower levels of the stress hormone cortisol in the near term, research shows. But continue OD'ing on sugary refined carbs and your risk of insulin resistance, which stresses the body from the inside, goes up. To find your calm, sweat instead: "Exercise is the best treatment for stress. It makes you feel good and reduces cortisol," says Dr. Lustig. Energy surges, then bottoms outRefined carbs, like those in white bread and pasta, quickly cause a rise in glucose in the bloodstream, so you might feel extra energized—for a while. But this short-term fix can actually leave you more sluggish later on (when you eventually crash). Instead, opt for protein-rich snacks between meals, such as Greek yogurt with fresh berries or fresh veggies and hummus. They help stabilize blood sugar and keep you going longer. This Is What Happens to Your Body When You Eat Sugar by Health source url via Clean and Fit Content Curation http://ift.tt/2ndzyWB
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Registered dietitians wish you'd stop buying these deceptively unhealthy eats.
5 'Healthy' Foods Nutritionists Say Are a Waste of Money by Health http://ift.tt/2ntyAWW via Clean and Fit Content Curation http://ift.tt/2ntyAWW 3/17/2017 Gwyneth Paltrow Wants You to Take Supplements But Experts Say You Don't Really Need ThemRead NowWe love Gwyneth Paltrow, and are always willing to try her favorite recipes, beauty products, and workouts (like us, she's a Tracy Anderson devotee). But there's no denying that the Goop founder has doled out some questionable health advice over the years. (Who can forget vaginal steaming, bee sting therapy, or her recommendation that you put a $66 jade egg in your vagina?) So we were skeptical when GP revealed her latest wellness venture: a line of supplements sold on the Goop Shop. There are four types, tailored for different needs. The Mother Load is designed to replenish new moms. Balls in the Air is formulated for women who function at an "intense pace." High School Genes is marketed as a metabolism-booster. And Why Am I So Effing Tired? is supposed to combat fatigue. Each costs $90 for a one-month supply. Supplements are extremely popular (more than half of American adults take them) and Gwyneth certainly isn't the only one shilling for them. But experts stress that with a few exceptions—such as pregnant women, for example, or those with certain medical conditions—most people probably don't need a supplement. "Dietary supplements are not necessary nor proven helpful for the average person," says David S. Seres, MD, director of medical nutrition and associate professor of medicine at Columbia Medical Center. "For the most part, [they're] an unnecessary expense and may, in some instances, be dangerous." Here are three reasons to talk to your doctor before you start popping a new pill—whether it's from Gwyneth's line or your local pharmacy. RELATED: 15 Supplement Ingredients That Carry Serious Health Risks You could overdo itYes, vitamins and minerals are good for you, and essential to your body's functions. But more isn't always better. "Taking a higher dose of something that the body needs—despite misleading claims such as 'supports heart health'—does not ensure that it will be beneficial, or even safe," says Dr. Seres. Supplements can contain concentrated doses of different vitamins and minerals, which makes it difficult to keep track of how much you're ingesting. And overdoing it on certain nutrients can lead to nasty side effects. Too much magnesium, for example, can result in symptoms like diarrhea, nausea, and abdominal cramping; iron overload could damage your internal organs; hypercalcemia (too much calcium) can cause vomiting, confusion, and fatigue; and too much zinc can lead to nausea, diarrhea, and headaches. Specific ingredients in supplements (such as kava or green tea extra powder) can also have negative side effects that range from irritating to downright risky. Last year, Consumer Reports released a list of 15 supplement ingredients that have been linked to serious health problems, including cancer, organ damage, and cardiac arrest. [brightcove:5159305475001 default] Supplements may interact with your medicationSupplements get particularly tricky when you take them along with prescription drugs. This is especially true for people with heart problems; herbal remedies like echinacea, gingko, green tea extract, and ginger can interfere with medications such as blood thinners, anti-platelet drugs, calcium channel blockers, aspirin, and NSAIDs. And the National Institutes of Health warns that vitamin K can reduce the effectiveness of the blood thinner Coumadin. The NIH also cautions that St. John's wort can interact with a variety of drugs, including birth control pills and antidepressants, while vitamin C and E supplements may make some types of chemotherapy less effective. Risky interactions can occur when you take more than one supplement as well. For example, fish oil plus an herb that slows blood clotting (such as Ginkgo bilboa) can actually cause bleeding. And taking melatonin along with another supplement that can cause drowsiness (such as St. John's wort or valerian) can amplify its effects. RELATED: Warning: Do Not Mix These Supplements A healthy diet can provide all the nutrients you needYour doc may recommend a supplement if you're on a diet that eliminates an entire food group, or if you have a true nutrient deficiency or suffer from a medical condition like anemia or kidney failure. But most people are able to get the nutrients they need through a healthy diet that includes plenty of fresh produce, lean proteins, and healthy fats, experts say. "Supplements are a complement to good nutrition, not a stand-in or excuse for poor eating habits," says Eliza Whetzel Savage, RD, a clinical nutritionist at Middleberg Nutrition in New York City. If you do decide to take a supplement, you really should consult your doctor, says Savage. It's also smart to read the product's ingredient list, look for a USP verified mark, and purchase it from a trusted source. Bottom line: "Stick to a healthy diet first," Savage urges. "And if you seek supplementation, see a specialist in the field." via Clean and Fit Content Curation http://ift.tt/2mbAOKP Most people tend to associate a vegan diet with being lean. And science backs that notion. In a study of 40,000 adults, Oxford University researchers found that meat-eaters had the highest BMIs; vegans had the lowest; and vegetarians and semi-vegetarians landed somewhere in-between. But throughout my years in private practice, I've worked with plenty of clients who did not lose weight after cutting out animal products. And some even gained weight. Here are five common reasons this happens, plus how to avoid them—so you can reap both the health and weight-loss benefits of going vegan. Your portions are too bigHealthy foods—including veggies, fruit, whole grains, nuts, seeds, and avocado—contain raw materials that either fuel the activity of your body's cells, or help maintain, heal, or regenerate tissue (such as hair, skin, immune cells, and muscle). But we don't require an unlimited supply of these nutrients. The amount your body needs is largely based on your age, sex, height, ideal body weight, and physical activity level. A young, tall, active man with a higher ideal weight, for example, requires larger portions than an older, petite, sedentary woman. Often when I evaluate clients' food journals, I find that they aren't losing weight because their nutrient intake exceeds their needs. I had one female client who was eating a large açaí bowl for breakfast that contained multiple servings of fruit, nut milk, nut butter, and seeds. She would then commute by car to work and sit at a desk all morning. While the bowl was chock-full of nutrition, it packed about three times what her body actually needed to keep her satiated until lunch. You aren't getting enough proteinEating an adequate amount of protein is key for maintaining muscle mass, which helps keep your metabolism revved. It's possible to meet your daily protein needs on a plant-based diet. You just have to be strategic. One of my clients who was struggling to drop weight (and feeling tired all the time) after he went vegan was surprised to learn he was only consuming about half the protein he needed. Most vegans I work with need at least 60 grams of protein per day. But many don't know if they're hitting that quota. To make sure you're getting enough, try tracking your intake (even briefly) with an app like My Fitness Pal. Another strategy is to include more pulses (the umbrella term for beans, lentils, and peas) in your meals, since they are one of the best sources of plant protein. One cup of cooked lentils contains 17 grams of protein, compared to about 8 grams in a cup of cooked quinoa or a quarter cup of almonds. Whipping a plant-based powder (such as pea protein, made from yellow split peas) into a smoothie can also boost your intake, by as much as 25 grams per serving. RELATED: 17 High-Protein Snacks You Can Eat On the Go Your timing is offWhether you're a vegan or an omnivore, meal timing can have a serious impact your waistline. Many people I talk to eat their largest meal in the evening, when they're the least active. A smarter strategy is to eat larger meals earlier, so they fuel your most active hours of the day. Skimping all day and gorging at night is a recipe for weight gain, or at least preventing weight loss-even if you're vegan. Try switching to evening meals that are filling but but light, such as sautéed veggies and chickpeas over a bed of greens and spaghetti squash; or a broth-based veggie and white bean soup with a drizzle of EVOO. You're eating plant-based junk foodI've had plenty of clients who believed it was okay to eat unlimited amounts of plant-based treats (think coconut milk ice cream and sweet potato chips). Plant-based frozen foods, desserts, and snacks can not only be high in calories, but they're often made with refined flour and added sugar, and stripped of nutrients and fiber. While they're fine as occasional treats, when consumed daily, they can pack on pounds. One study found that processed foods may decrease post-meal calorie burning by nearly 50% compared to whole foods. Trade processed plant foods for fresh snacks. Reach for in-season fruit and dark chocolate to satisfy a sweet craving; and raw veggies with hummus or guacamole for a savory fix. [brightcove:4928980311001 default] You're drinking too many caloriesThere are many beverages marketed to plant-based consumers: kombucha, drinking vinegars, green juices, chia drinks, coconut water, and almond milk cold brew coffees, just to name a few. With so many choices, I've seen many clients unknowingly sip hundreds of extra calories per day. My rule of thumb is this: If it's not water or unsweetened tea, your beverage should count as part of your meal or snack. One vegan client who found she wasn't losing weight was drinking a smoothie along with her lunch salad. Unknowingly, she was essentially consuming two lunches every day. Another client didn't realize that the healthy (and expensive) beverages she drank twice a day in lieu of soda contained about 300 calories total. That may not sound like a ton, but it would take a one-hour speed walk to burn off just those drinks. Make good old H2O your drink of choice, and if you reach for anything else, take a careful look at the ingredients, nutrition facts, and serving size, so you can decide if it's the best fit for your body's needs. 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. via Clean and Fit Content Curation http://ift.tt/2n4bQfO Most people tend to associate a vegan diet with being lean. And science backs that notion. In a study of 40,000 adults, Oxford University researchers found that meat-eaters had the highest BMIs; vegans had the lowest; and vegetarians and semi-vegetarians landed somewhere in-between. But throughout my years in private practice, I've worked with plenty of clients who did not lose weight after cutting out animal products. And some even gained weight. Here are five common reasons this happens, plus how to avoid them—so you can reap both the health and weight-loss benefits of going vegan. Your portions are too bigHealthy foods—including veggies, fruit, whole grains, nuts, seeds, and avocado—contain raw materials that either fuel the activity of your body's cells, or help maintain, heal, or regenerate tissue (such as hair, skin, immune cells, and muscle). But we don't require an unlimited supply of these nutrients. The amount your body needs is largely based on your age, sex, height, ideal body weight, and physical activity level. A young, tall, active man with a higher ideal weight, for example, requires larger portions than an older, petite, sedentary woman. Often when I evaluate clients' food journals, I find that they aren't losing weight because their nutrient intake exceeds their needs. I had one female client who was eating a large açaí bowl for breakfast that contained multiple servings of fruit, nut milk, nut butter, and seeds. She would then commute by car to work and sit at a desk all morning. While the bowl was chock-full of nutrition, it packed about three times what her body actually needed to keep her satiated until lunch. You aren't getting enough proteinEating an adequate amount of protein is key for maintaining muscle mass, which helps keep your metabolism revved. It's possible to meet your daily protein needs on a plant-based diet. You just have to be strategic. One of my clients who was struggling to drop weight (and feeling tired all the time) after he went vegan was surprised to learn he was only consuming about half the protein he needed. Most vegans I work with need at least 60 grams of protein per day. But many don't know if they're hitting that quota. To make sure you're getting enough, try tracking your intake (even briefly) with an app like My Fitness Pal. Another strategy is to include more pulses (the umbrella term for beans, lentils, and peas) in your meals, since they are one of the best sources of plant protein. One cup of cooked lentils contains 17 grams of protein, compared to about 8 grams in a cup of cooked quinoa or a quarter cup of almonds. Whipping a plant-based powder (such as pea protein, made from yellow split peas) into a smoothie can also boost your intake, by as much as 25 grams per serving. RELATED: 17 High-Protein Snacks You Can Eat On the Go Your timing is offWhether you're a vegan or an omnivore, meal timing can have a serious impact your waistline. Many people I talk to eat their largest meal in the evening, when they're the least active. A smarter strategy is to eat larger meals earlier, so they fuel your most active hours of the day. Skimping all day and gorging at night is a recipe for weight gain, or at least preventing weight loss-even if you're vegan. Try switching to evening meals that are filling but but light, such as sautéed veggies and chickpeas over a bed of greens and spaghetti squash; or a broth-based veggie and white bean soup with a drizzle of EVOO. You're eating plant-based junk foodI've had plenty of clients who believed it was okay to eat unlimited amounts of plant-based treats (think coconut milk ice cream and sweet potato chips). Plant-based frozen foods, desserts, and snacks can not only be high in calories, but they're often made with refined flour and added sugar, and stripped of nutrients and fiber. While they're fine as occasional treats, when consumed daily, they can pack on pounds. One study found that processed foods may decrease post-meal calorie burning by nearly 50% compared to whole foods. Trade processed plant foods for fresh snacks. Reach for in-season fruit and dark chocolate to satisfy a sweet craving; and raw veggies with hummus or guacamole for a savory fix. [brightcove:4928980311001 default] You're drinking too many caloriesThere are many beverages marketed to plant-based consumers: kombucha, drinking vinegars, green juices, chia drinks, coconut water, and almond milk cold brew coffees, just to name a few. With so many choices, I've seen many clients unknowingly sip hundreds of extra calories per day. My rule of thumb is this: If it's not water or unsweetened tea, your beverage should count as part of your meal or snack. One vegan client who found she wasn't losing weight was drinking a smoothie along with her lunch salad. Unknowingly, she was essentially consuming two lunches every day. Another client didn't realize that the healthy (and expensive) beverages she drank twice a day in lieu of soda contained about 300 calories total. That may not sound like a ton, but it would take a one-hour speed walk to burn off just those drinks. Make good old H2O your drink of choice, and if you reach for anything else, take a careful look at the ingredients, nutrition facts, and serving size, so you can decide if it's the best fit for your body's needs. 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. via Clean and Fit Content Curation http://ift.tt/2mUCw1O Great news for anyone who wants to save money and eat healthier—in other words, pretty much all of us. A new study suggests that it really is possible to do both at once. The secret? Cook more at home. Researchers at the University of Washington School of Public Health found that families who had this one thing in common tended to eat better without spending more on food than families who cooked less. For the study, published in the American Journal of Preventive Medicine, researchers interviewed 437 adults living in and around Seattle, asking them what they ate in the last week and where. They also gathered information about participants’ income, employment, family size, and other demographics. Overall, they found that people who cooked more often met more of the federal guidelines for a healthy diet. And while home-cooked meals were associated with diets lower in calories, sugar, and fat, they weren’t associated with higher grocery bills. [brightcove:5360903099001 default] Researchers are further analyzing participants’ diets to determine the best real-world strategies for eating healthy on a budget. “Not all fruits and vegetables are equally expensive,” says study co-author Anju Aggarwal, PhD, acting assistant professor of epidemiology. “So instead of buying the most expensive fruit, maybe you buy bananas and oranges. Maybe you start eating more whole grains, and you eat less fat and sugar.” “As long as you know which food groups to pick from, how much to eat, and how to cook it, you can improve your diet without increasing your costs,” she adds. To get you started, here are some budget-friendly kitchen staples that only taste like a million bucks. Extra-virgin olive oilA staple of the Mediterranean diet, olive oil is rich in healthy fats linked to a reduced risk of heart disease, type 2 diabetes, and stroke. You can cook with it, or drizzle it over fish, pasta, and vegetables. Cost per serving: 15 cents HoneyA bottle of this natural sweetener can last years. Sweeten homemade marinades and salad dressings, or incorporate it into homemade baking. Or, incorporate it into your beauty routine: Beauty uses for honey include zapping zits, softening hair, ditching dark under-eye circles, and more. Cost per serving: 31 cents Canned chickpeasNot only inexpensive, chickpeas (also known as garbanzo beans) are a great source of protein and fiber. Toss them in salads, mix them into salsas, or blend them into hummus. Or get creative with this recipe for high-protein chickpea waffles. Cost per serving: 40 cents QuinoaA cup of cooked quinoa sets you up with 8 grams of protein, 5 grams of fiber, and just 222 calories. Adding quinoa to your diet is easy—use it in place of white rice for a more nutrient-packed dish. Cost per serving: 65 cents Organic eggsIn just one egg, you'll get 6 grams of waist-slimming protein for just 70 calories. And though nutrition experts used to warn that eating too much dietary cholesterol would spike blood cholesterol, in recent years, they've changed their tune. No time to whip up eggs every morning? Make these frittata muffins Sundays for a workweek full of healthy breakfasts. Cost per serving: 30 cents BananasThey're cheap, available year-round, and can serve as a natural sweetener in smoothies, plain yogurt, and homemade breads. Plus, a medium banana boasts 12% of your daily value of potassium, 3 grams of filling fiber, and and nearly 20% of your daily value for both vitamins C and B6. This avocado banana bread recipe is sure to satisfy your sweet tooth. Cost per serving: 29 cents Fresh garlicGarlic lets you flavor dishes for no additional calories, fat, or sodium. For added convenience, buy chopped, jarred garlic. Cost per serving: 13 cents MustardThis condiment is packed with the immune-boosting nutrient selenium. It also contains turmeric, a spice with cancer-fighting properties. Cost per serving: 4 cents Balsamic vinegarVinegar boosts blood flow by opening up blood vessels. It also adds flavor to food for virtually no calories. Cost per serving: 39 cents
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Farro Grain Bowls with Poached Eggs & Spring Veggies. Recipe by Charity Ferreira | Photo by Erin Kunkel. Nutty, chewy grains make the perfect base ...
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For lunch, we made some cupboard meals – an Asian-y noodle soup for Matt and a tuna sandwich for me. :) I mixed the tuna with hummus, dijon ...
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