Author: Kelly Burch

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Health x Body Wellbeing

Infrared Sauna Treatment: How The Process Works And The Health Benefits It Provides

From [linkbuilder id=”2308″ text=”sweat suits”] to hot yoga, some wellness seekers really like to turn up the heat, but when it comes to the infrared sauna trend, you might be feeling skeptical, and you’re not alone.
“There’s a lot of fad treatments out there, so it can be hard for consumers to decipher what’s truly backed with scientific research and what’s bogus,” says Sydney Ziverts, a health and nutrition investigator for ConsumerSafety.org. Ziverts has investigated infrared saunas and says that the science shows real benefits to infrared sauna treatment. In fact, she was so convinced that she decided to give it a try and felt the benefits firsthand.
“I have used infrared saunas and always feel wonderful afterwards,” Ziverts says. “I suffer from celiac disease and other autoimmune disorders, so I tend to notice that inflammation is reduced after a treatment.”
Many spa-goers will swing into the sauna if they get the chance. Relaxing in a dark, quiet room entirely enveloped by heat is calming, and sweating it out in a traditional sauna has many health benefits, from helping your body purify toxins that you encounter or ingest in the course of day-to-day living to inducing exercise-like heart rates. Many of us feel great after our intensely sweaty workouts, so getting that buzz without having to do any of the hard work is just another sauna perk.
But, unfortunately, many sauna-goers are let down by the reality, which is defined by high heat. Opening the door to the sauna means being blasted with a heatwave that may overwhelm and intimidate even the most committed health seeker. Instead of relaxing, minutes into your sauna sit you may find yourself wondering how long you can last in the intense heat before scampering out to partake in other spa activities (or maybe even a workout) that are a bit more enjoyable—while also asking yourself how anyone ever survives summers in Arizona.
Ultimately, to reap the benefits of sitting in a sauna, you have to start slow, build up your time, and visit frequently. If you’re scared off by the fiery blast or just can’t manage to sweat it out long enough, the sauna will be one more fad you tried and moved on from.
The thing is, the sauna is good for you. People have used saunas for thousands of years to promote healing and wellness. And if ancient wisdom isn’t enough to get you looking for a sauna near you, modern science has proven that saunas have myriad health benefits, especially for your cardiovascular system, which women should take note of since heart disease is the leading cause of death in American females.
Enter infrared saunas. You might think infrared light sounds scary or think, “If it’s safe, it’s sure to be a gimmick.” In fact, infrared saunas have all the same health benefits as traditional saunas, plus some others. Best of all, the temperature of the rooms remains lower, keeping patrons more comfortable and helping them stay in the sauna long enough to reap its real health benefits.
Infrared is legit, and the next time I head to the spa, I’ll be choosing one with an infrared sauna. Here’s why you should too.

What is an infrared sauna and how does it work?

Traditional saunas work by creating intense heat in a room. When you go into that room, your body heats up because the environment it is in is very hot. If you stay in the sauna long enough (but not too long), your body will reap the health benefits of the heat, but you must endure the discomfort of being in a very hot room.
Infrared saunas work by using far infrared light to heat the cells of your body directly, rather than heating up the surrounding air.
“Traditional saunas work by creating a hot room, which indirectly heats you up and leads to sweating,” says Joe Gibson, CEO of Red Light Man, a company that sells products for light therapy. “Far infrared saunas work more directly—the water in your skin cells directly absorbs the radiation, converting it to heat. The end result is similar, in that your body gets hot and you begin to sweat.”
Gibson explains that there are different types of infrared light: near infrared (NIR), mid infrared (MIR) and far infrared (FIR). Near infrared is visible and can be used for light therapy. Far infrared is invisible to the human eye and is sometimes more descriptively referred to as infrared heat.
“Infrared saunas typically use far infrared, which is more similar to microwave radiation than it is to visible light,” Gibson says.
When you enter an infrared sauna, the light permeates your skin, heating your cells from the inside.
“This invisible light penetrates a few inches into the body and creates heat, resulting in a whole-body hyperthermia (increased heat) and increase of energy on a cellular level to make you sweat, revitalizing cells,” says Zinia Thomas, who is one of a group of doctors who own Radiance Float + Wellness in St. Louis, a spa and wellness center that includes an infrared sauna.

Are infrared saunas safe?

The term “radiation” can definitely put people on edge. However, experts say that infrared saunas are perfectly safe. The Mayo Clinic reports that “no adverse effects have been reported with infrared saunas.”
Of course, there are some exceptions to those rules. Women who are pregnant shouldn’t use any type of sauna, because a raised body temperature can be harmful to the fetus. Ziverts cautions that “it’s important to note [that sauna use] is not recommended for folks who have unstable angina [chest pain] or those who’ve had a recent heart attack.”
She goes on to say, “The primary risk of either an infrared or traditional sauna is overdoing it, which can cause dehydration,” so be sure to drink plenty of water before, during, and after your sauna time.

What do infrared saunas feel like?

Most people who have experienced the overwhelming heat of a traditional sauna will find that infrared saunas are more comfortable.
“Traditional saunas use high heat with low humidity, which can be unpleasant, whereas infrared saunas are much milder in temperature,” Ziverts says.
Because infrared saunas heat your body directly, rather than relying on hot air to do so, they can be more comfortable to sit in. This means you’re more likely to stay in the sauna longer, which gets you closer to those sauna health gains.
“Saunas that use infrared light are more tolerable and comfortable to remain in for a longer time, thus one can fully enjoy the benefits,” Thomas says.
Check out this video to see what users say about the experience:

How do infrared saunas affect heart health?

Heart disease is a big threat to women, accounting for one in four deaths of American women, according to the Centers for Disease Control and Prevention. Because of this, it’s important that women know that infrared saunas have been proven to have benefits for cardiovascular health. One study from the National Institutes of Health concluded that sauna use—including infrared saunas—“appears to be safe and offers multiple health benefits to regular users” who have heart conditions.
Additionally, a 2015 study published in the Journal of the American Medical Association found that regular sauna visits can help people live longer because they reduce the risk of certain cardiac problems. In response to that study, Dr. Thomas H. Lee, a cardiologist at Brigham and Women’s Hospital in Boston, Massachusetts, told Harvard Health Blog that he was not surprised that sauna visits can increase longevity.
“The cardiovascular effects of sauna have been well documented in the past. It lowers blood pressure, and there is every reason to believe that its effects are good for blood vessels,” he said.
A scientific review from 2009 found evidence to support that infrared saunas specifically had a positive effect on stabilizing blood pressure and treating congestive heart failure.
People with those conditions are often limited in the duration and variety of exercises they can do. But thanks to infrared saunas, there is more good news for people with blood pressure problems and congestive heart failure: Sitting in a sauna can raise their heart rate and increase the number of calories they burn, giving their bodies some of the benefits of working out even while they’re sitting still.
“The cardiovascular effects have been shown to normalize blood pressure, improve cholesterol levels and produce a ‘cardio’ workout, great for someone who is sedentary due to pain or arthritis,” Thomas says.
Since most people remain in an infrared sauna longer than a traditional sauna, those effects can be amplified, helping patrons burn up to 600 calories an hour, Thomas tells HealthyWay.
However, Ziverts says not to ditch the gym any time soon.
“While saunas may have some similar effects of mild exercise such as sweating or increased heart rate, it’s simply an addition to a healthy routine rather than a substitute,” she says.

Heart-health benefits are just the start.

For about half the year, it seems like most of us are either battling the cold that’s being passed around the office or washing our hands obsessively trying to avoid the next illness. It turns out that a trip to the sauna can help boost our immune systems, which might keep fall and winter illnesses at bay.
A 2013 study found that spending time in a sauna can increase your white blood cell count, which is an indicator of a healthy immune system. That was no surprise to Thomas, who said that infrared saunas are a great way to improve immune health.
“In the blood, white cells, neutrophils, and lymphocytes become more active, which boosts biological defense mechanisms,” she says. “This helps especially in winter time—when the core body temperature is relatively lower—to fight viruses and other infections.”
Another study from 2013 found that saunas can increase the amount of antioxidants in one’s body, which help repair and restore damaged cells.
Thomas says that really, infrared sauna affects all the systems in our bodies.
“Infrared sauna therapy treats the whole body by increasing the core body temperature, and the hyperthermia it induces helps vascular function and all organs in the body,” she says.
Another popular benefit from infrared saunas is detoxification. As your body heats up, you will sweat out toxins and other substances that might be making you feel less than your best.
“The toxins in our body are typically stored in the upper layer of fat, so sweating can rid the body of these toxins from toxic drugs, pollutants, pesticides, and heavy metals, which in turn improves the immune system and overall health,” Thomas says.
Since you’re able to stay in an infrared sauna for longer than a traditional sauna, you’ll be able to spend more time sweating out the toxins in your system. Since toxins can build up over time, Thomas says that there is a cumulative health benefit to using infrared saunas regularly.

Can infrared saunas provide pain relief?

Chronic pain is one of the most common conditions in America, affecting one in four adults, according to the American Academy of Pain Medicine. Treatment for chronic pain often includes opioids, which present a high risk of addiction. It is partially because of this that research shows women are at a particularly high risk for becoming addicted to prescription pills.
Many people report that visiting an infrared sauna can provide pain relief without the need for controlled substances.
“The main effect of saunas in our body is vasodilation (a widening of blood vessels),” says Gibson. “These are various direct relief effects from this, especially in people with pain, sore muscles, or stiff joints. If you have arthritis, injuries, and any sort of pain condition, you can expect benefits.”
Ziverts agrees.
“Treatments can help to balance general pain, inflammation, and poor circulation without unwanted side effects,” she says.

What to Know Before You Go

If you’re ready to give an infrared sauna a try, it should be easy to find one in your area since they are popping up with increasing regularity. Ziverts recommends checking local reviews or the Better Business Bureau to make sure you’re choosing a spa with a good reputation.
Once you’ve booked yourself an appointment, bring a towel and water (or call ahead to find out if those amenities will be provided). Be sure to research any health concerns you have ahead of time or to speak with your doctor.
Also, once you’re in the sauna, listen to your body.
“Although those working at the facility should all be knowledgeable about treatments and appropriate time spent inside the sauna, you should do some research beforehand, and never stay in the sauna if you begin to feel lightheaded, dizzy, or uncomfortable in any way,” Ziverts says.
They might sound super futuristic, but infrared saunas are just a modern spin on a therapy that has been giving people physical, mental, and emotional benefits for millennia. Next time you’re looking to recharge, an infrared sauna is well worth a try.

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Food Philosophies Nosh

Understanding The Alkaline Diet—The Good, The Bad, And The Ugly

You’re in [linkbuilder id=”2412″ text=”the grocery store”] waiting to check out, looking at the gossip magazines when you spot it: another celebrity gushing about the alkaline diet. Whether it’s Victoria Beckham, Gwyneth Paltrow, Jennifer Aniston, or Kirsten Dunst, many of the celebrities who follow the alkaline diet look fantastic and are very convincing when they proclaim the virtues of this way of eating.
That can make it tempting to give the alkaline diet a second look. On closer inspection, though, the claims that are made about the diet begin to break down as they are disproven by scientific evidence. Even so, health experts agree that eating the alkaline-diet way can still have real health benefits, including weight loss and higher energy levels.
How can the diet be both disproven and still healthy? It’s a bit complicated.
Here is everything you’ve ever wanted to know about the alkaline diet, from what the diet claims to do to the troubled past of the diet’s founder to the science disproving many of its purported benefits…and why, despite all of that, you may want to give it a try anyway.

What is the alkaline diet?

Advocates of the alkaline diet claim that it helps your body better balance its acidity so it can function smoothly and prevent and treat disease. Acidity is measured by pH level, with a neutral pH being 7. Anything with a higher pH is considered alkaline and anything with a lower pH is acidic.
The alkaline diet’s proponents assert that the foods that you eat can affect the pH balance of your blood and that as the body burns foods, an ash is left in the digestive system. Depending on the foods you eat that ash is either alkaline or acidic. Eating more alkaline foods that produce alkaline ash has many health benefits, according to the diet’s advocates.
“The alkaline diet has been promoted as a way of eating that will raise the pH of your blood, thus decreasing the acidic burden that foods will have on your body,” says Rob Raponi, a naturopathic doctor and sports nutritionist. “Actively eating a more alkaline diet has been said to help with various conditions from arthritis and diabetes to cancer and even living longer.”
People who follow the alkaline diet focus on eating alkaline foods—those with a higher pH level. Fruits, vegetables, and other plant-based foods are alkaline. Dieters also avoid foods that are acidic, including meat, dairy, and many grains. In order to test their pH levels, people who follow the diet use specialized test strips that measure the pH levels of their urine.
Proponents of the diet claim that eating more alkaline foods will lead to better skin, increased energy levels, and weight loss. They also say that it will reduce inflammation and make it hard for diseases like cancer and other illnesses to survive in the body.

What the Science Says

All of that sounds pretty great, right? Unfortunately it’s scientifically impossible for the diet to work that way.
To understand why, it’s important to know a bit about pH levels in your body. A normal pH level for blood is 7.4, a slightly alkaline reading. This reading is very important to your health—so important, in fact, that it’s virtually impossible to influence by the foods you eat. If your blood pH should become imbalanced, your body acts quickly to correct it regardless of what you’re eating.
“Within minutes of an imbalance, our bodies compensate by adjusting how fast we breathe and how much carbon dioxide we exhale,” says Carrie Dennett, a registered dietitian nutritionist. “That’s our front line of defense, but our kidneys also help maintain healthy pH by adjusting how much bicarbonate—an electrolyte that can buffer excess acid—they release.”
Dennett emphasizes that our bodies have a fine-tuned system for regulating blood pH—and it’s not a system we can easily override by eating poorly.
“Our bodies have very sophisticated processes for maintaining our blood pH within a very narrow range,” she says. “The lungs and kidneys work together to maintain this tight pH control, effortlessly counteracting the acid load you get from food and from the waste products of normal metabolic processes. If your blood pH becomes too acidic, or too alkaline, it’s a dangerous situation, and it’s because there’s some serious underlying health problem—it’s not because of what you’re eating.”
So, blood pH cannot be influenced by what we eat. That means that a major claim of the alkaline diet—that you can prevent and treat disease by increasing the alkalinity of your blood—is bogus.
But remember that people who follow the alkaline diet are measuring the pH of their urine, not their blood. Unfortunately for fans of the alkaline diet, blood pH and urine pH are unrelated. Food can affect the pH of urine, but that is not necessarily an indicator of health as this article on a 2015 study conducted at Washington University School of Medicine points out.
Dennett is even more blunt. “Peeing on pH test strips is a useless exercise,” she says.

A Troubled Past

As we’ve seen, the science shows that the alkaline diet can’t possibly work the way its advocates claim it does. Unfortunately, that’s just the beginning of the controversy surrounding this diet. Robert O. Young, the man who could largely be credited with making the diet mainstream (and one of its best-known and most outspoken proponents) was sentenced in June 2017 to five months in jail.
Young, who has written many books, including the bestseller The pH Miracle: Balance Your Diet, Regain Your Health, was found guilty of practicing medicine without a license and two other felonies. He was allegedly treating people—including dying patients—by injecting them with water and baking soda in a bid to give them a so-called healthier pH level. Young had no medical or scientific training, however. In fact, he hadn’t even been to an accredited college.
In addition to doing jail time, Young had to publicly admit that he was not a doctor and had no training that gave him the credentials to tell people how to eat—especially not people with serious health conditions.
During Young’s trial, the judge said that he had oversimplified “extremely complex fields.”
“I think where it all went very wrong is you became overly aggressive and overly confident in areas you just had no knowledge about,” the judge told him.

The Power of Enthusiastic Spokespeople

Claims that have been disproven by science and a founder who is behind bars. With that, you would think that the alkaline diet would be done for. However, it still has a loyal following and celebrities and others loudly proclaim their dedication to following the diet.
“Many alkaline diet advocates are very persuasive, speaking authoritatively in terms that are technical enough to sound legitimate and science based, even though they are not,” says Dennett.
That can be very powerful, particularly when it comes to a concept like pH levels that the general public might find confusing or not be very familiar with.
“Advice or information created by someone who is deemed—rightly or wrongly—to be an authority, who states falsehoods in no uncertain terms in an emphatic and convincing way, especially to large groups, is compelling,” says Morton Tavel, a physician who writes about medical untruths in his book Snake Oil Is Alive and Well, The Clash Between Myths and Reality: Reflections of a Physician. “This convinces subjects, especially in the presence of large and cheering crowds, that the pronouncements must be true.”

But are there legitimate benefits?

Despite the misconceptions around the alkaline diet, both proponents and experts who aren’t associated with the diet say that eating the way the diet encourages can have real health benefits.
“The alkaline diet has its merits. Encouraging people to include more vegetables will always promote a better lifestyle,” says Raponi. Because the alkaline diet promotes a plant-based diet, there are bound to be health benefits.
“This diet is still quite popular because those who try it most likely end up feeling much better if they’ve made a change from a standard American diet to one that promotes more vegetables and having to cook at home for yourself since your options for eating out are much more limited,” Raponi says.
Dennett agrees: “Eating a diet rich in vegetables and fruits has established health benefits for reasons that have nothing to do with the fact that they are alkaline,” she says. “Many of the foods on the ‘alkaline’ list—vegetables, fruit, lentils, spices, and herbs—are very nutritious and health-promoting foods, while some of the foods and beverages on the ‘acid’ list—refined grains, alcohol, bacon, coffee—are objectively foods we should not eat or drink in excess.”
Dennett suggests that people who want to see health benefits quit worrying about their pH levels and instead focus on eating healthy, wholesome foods.
“Ditch the acid–alkaline food chart and place that focus on eating a diet that’s rich in plant foods and contains adequate protein,” she suggests.
That includes eating some foods like nuts and lean proteins that people following the alkaline diet generally avoid.
“Not only do we need adequate protein for good health, but nuts have a wealth of research supporting their health benefits,” Dennett says.
As for the reported disease-busting benefits of the alkaline diet, Dennett says those claims are based on outdated science.
“Research from several decades ago indicated that cancer cells thrive in an acidic environment, but this idea has been overridden by more recent discoveries that cancer cells likely create that acidic environment themselves, regardless of what we eat,” she says.
So, although the alkaline diet may have benefits for your health, it won’t magically inoculate you against disease.

The Benefits of a Plant-Based Diet

Americans love to eat meat, and a protein source is often the cornerstone of every meal we have. The alkaline diet encourages people to move away from animal proteins to a more plant-based diet. In fact, some people who follow the alkaline diet are also vegan, not eating any animal products. That type of diet can have health benefits, especially if it’s compared to how most Americans eat.
Recent studies suggest that plant based nutrition can play a complementary role in managing cardiovascular disease, preventing and managing type 2 diabetes, and supporting weight-loss efforts. Researchers point out that the fatty acids, antioxidant vitamins, minerals, fiber, and phytochemicals in fruits, nuts, vegetables, and whole grains may result in the protective effects of plant-based diets.
A 2015 study published in Nutritional Neuroscience even found that some vegan participants experienced less stress and anxiety than their meat- and animal product-eating counterparts. Increased fruit and vegetable intake was also associated with lower anxiety for some participants—all of which points to the mind–body benefits associated with dining on plants as opposed to opting for meat at breakfast, lunch, and dinner.
And while there are many diets—from vegetarian and strict veganism to flexitarianism—that encourage the incorporation of more plant consumption at mealtime, if the alkaline diet will motivate you to eat a little less meat and more vegetables, it could have a positive impact on your health.

The verdict is in.

There’s no doubt that the alkaline diet has some drawbacks. The basic tenet of the diet—that food can influence your blood pH and therefore your health—is scientifically inaccurate. The man who made the diet famous is in jail. Despite all of that, however, you might still want to give the alkaline diet a try for reasons completely unrelated to acidity.
“More so than being worried specifically about your pH, you should be concerned with what it is you’re putting into your body,” says Raponi. “If paying attention to pH levels gets you to be more aware of avoiding unhealthy foods and including more vegetables, then go for it. However, if this way of eating is something that already sounds very familiar to you, worrying about pH levels [is] completely unnecessary.”

Categories
Food Philosophies Nosh

High In Fiber: Everything You Need To Know About A High Fiber Diet

Most health-conscious women know high fiber foods are an important part of a healthy diet, but few of us understand exactly what fiber is or why it is important for our microbiomes (more on that to come!).
“I think people may know they need fiber to help keep their bowels regular, but I don’t think they recognize the importance of fiber for maintaining a healthy microbiome,” says Danica Cowan, a registered dietitian in San Francisco, California. “And just about every day new studies are coming out about how important our microbiome is to just about every part of our bodies.”
Of course, if you start each morning with two eggs, sprouted wheat toast, and an avocado—and your mid-morning snack is usually a smoothie packed with berries, spinach, and yogurt—you’re probably pretty conscious about your diet. You might even be able to tell your physician or trainer exactly how many calories and how many grams of protein you’re consuming daily.
But if anyone asks how much fiber you’re ingesting each day and why, Cowan and other healthcare professionals realize you might be stumped.
Unlike fats, carbs, or calories, which many of of us are extremely conscious of, there’s a lot to learn about the daily target for fiber consumption and how fiber is even measured.
We’ve got the memo that fiber helps keep you regular (if you get my drift) and that it’s found in fruits and vegetables, but other than that, fiber is a mystery to most.
However, if fiber really is as essential to a well-rounded diet as experts like Cowan assert, it’s important to understand the food group the way we’ve educated ourselves about fats and proteins.
If you want to make sure you’re getting the most from your diet, it’s time to educate yourself about fiber and high-fiber foods.
Here’s everything you need to know:

What is fiber, anyway?

Let’s start with the basics: What is fiber?
It turns out dietary fiber is a macronutrient—one of the parts of the foods we consume—just like protein and fat. Fiber is a carbohydrate, but not the kind you want to avoid.
Fiber is actually the part of plants that your body can’t digest. That may sound like a bad thing, but having indigestible fiber in your system is really important. As fiber passes through your stomach, intestines, and colon intact, it keeps your whole system functioning at an optimal level.
Unsurprisingly, since it’s a plant part, fiber is found most in fruits and vegetables.
There are two different types of fiber, both of which have important health benefits. Soluble fiber dissolves in water, forming a gel-like substance in your gut that can have huge health advantages according to Natalie Allen, a dietitian and professor in the Biomedical Sciences Department at Missouri State University (MSU).
“Soluble fiber helps lower cholesterol and keep the heart healthy,” Allen says, noting that soluble fiber can be found in oats and lentils.
Insoluble fiber, on the other hand, does not break down in water. It passes through the body undigested and can help with constipation and ensuring regular bowel movements. Insoluble fiber is found in wheat products like bread and cereal.
Together, Allen says, soluble and insoluble fiber keep your whole body functioning efficiently.
“Soluble and insoluble fiber work together to help maintain a healthy GI system and keep waste products moving along through the body and to the colon,” she says.
Tufts University’s OpenCourseWare provides an extremely user-friendly resource that shows just how much of each type of fiber is in commonly eaten fruits, vegetables, nuts, and grain products.

What are the health benefits of fiber?

In a way, it’s more telling to consider what areas of health fiber doesn’t affect. Although fiber is most readily associated with bowel movements, it turns out fiber has a whole host of health benefits that often go unrecognized by the general public.
In 2013, the journal Nutrients published a report that articulated the amazing array of fiber’s health benefits. Fiber can stabilize blood sugar, improve cardiovascular health, and help control appetite. It’s no surprise that higher fiber intake is associated with lower body weight.
Fiber has also been shown to improve immune system functioning, even in infants.

The “New” Health Benefit of Fiber

Scientists and dietitians have known for a long time that fiber is essential to the digestive system. However, there’s a newly discovered benefit to fiber that experts are just beginning to understand.
If you’ve been paying attention to health and wellness news over the past few years, you’ve almost certainly heard of the human microbiome—that enigmatic term Cowan referenced in her thinking on fiber’s importance.
According to a 2012 study published in Nutrition Reviews, there are up to 100 trillion bacteria living in and on our bodies, especially in our guts, that comprise our microbiomes. That may sound gross, but these bacteria seem to be very important for a number of health reasons.
Scientists are just beginning to study and understand the microbiome, but many experts, including the study’s authors, are optimistic about the health benefits that will come from a better understanding of how microorganisms and bacteria affect our bodies.
And it turns out that fiber is an essential food source for the tiny critters living in our digestive tracts.
Fiber contains prebiotics, which are indigestible plant parts that make great food for bacteria. A 2016 study published in Nutrients found that the prebiotics in fiber can improve gut health, which in turn boosts overall health. A 2013 paper also published in Nutrients showed that even types of fiber that are not prebiotics can help balance the acidity of the digestive tract, which helps bacteria thrive.

How do I know if I’m getting enough fiber?

The American Heart Association (AHA) recommends that adults eat about 25 grams of fiber a day based on a 2,000 calorie diet. To give you an idea of what that looks like, an apple has about 4 grams of fiber, and half a cup of peanuts has about 6 grams. One slice of whole-wheat toast has just under 2 grams of fiber.
Many foods that modern Americans love—including meat, processed foods, and refined sugar—contain little or no fiber. Compared with our ancestors, we’re consuming much less fiber even when we’re focused on health.  
“When you compare the modern diet, even a very healthy one, to a traditional hunter–gatherer diet, even healthy modern diets are lacking in fiber,” says Cowan.
So, how do you know if you’re getting enough?
If you’re suffering from constipation, that can be a sign that you need more fiber in your diet, says Autumn Ehsaei, a registered dietitian in Cary, North Carolina. Your blood sugar level can also be telling.
“Fiber can also help regulate blood sugar in the body, and while higher blood glucose levels are not necessarily an indicator that you need more fiber, those things are often seen concurrently,” Ehsaei says. “Increasing fiber in this situation can quite often be beneficial.”
Most Americans consume too little fiber. But it’s also possible to consume too much fiber, which can lead to diarrhea, bloating, and an upset stomach, Allen, the MSU professor, tells HealthyWay.
She recommends incorporating under 40 grams of fiber in your diet each day for optimal health. An upset stomach is a good indication that you might be eating too much fiber for your body.

The Key to Increasing Your Fiber Intake

If you’re trying to increase your fiber intake, you’ll want to make changes slowly. Suddenly upping your fiber intake with no preparation can lead to abdominal discomfort since it will come as a shock to your digestive system.
“The biggest issue that I see for people when it comes to introducing fiber into the diet is that they might do too much too fast, and that can cause some serious GI distress,” Ehsaei says. “The key to fiber is to slowly and steadily increase your intake until you get to your goal.”
Start by introducing a few extra grams of fiber at each meal. While you’re increasing your fiber it’s also important to drink more water since that helps your body reap the benefits, especially of soluble fiber.
If you’re trying to get more fiber in your diet, it may be tempting to turn to fiber supplements. While that is a valid option, experts say that it’s better to get fiber right from the source: Plant-based foods have other health benefits as well.
“Fiber supplements can be helpful in getting people to reach their fiber goals and can be a nice way to slowly introduce the body to getting more fiber in general, but I always encourage my clients to get their fiber from whole foods as much as possible,” Ehsaei says. “The supplements will not have all of the other beneficial nutrients that the food can provide. Supplements are okay, but aim to get as much through the diet as possible, too.”

Getting Fiber Into Every Meal

If you’re gearing up to meet the AHA’s fiber guidelines, it’s a good idea to have a plan. If you aim for about 25 grams of fiber daily and have three meals and two snacks, you’ll want to consume about 5 grams of fiber each time you eat. That includes breakfast, where the goal of incorporating fiber may come way behind getting to work on time.
“My main goal is to try to get a fruit, vegetable, or whole grain at every meal so I can be sure that there is some fiber on the plate,” Ehsaei says.
For breakfast, Ehsaei eats oatmeal, a great source of soluble fiber, which can help stabilize blood sugar and keep you feeling full for longer. To spice it up, she recommends adding almond butter, crumbled walnuts, cinnamon, turmeric, flax seeds, hemp hearts, or fruit into your oatmeal.
“This is a filling, fiber-filled, plant-based breakfast that holds me all morning on most days,” Ehsaei says.
For lunch, a salad loaded with vegetables might seem like a great choice, and it’s true that all those greens are great sources of fiber. However, there are plenty of other options for a fiber-rich lunch. Lentils and beans are packed with fiber and can be made into soup, chili, or other favorite dishes that will boost your fiber intake without requiring you to compromise on taste.
“Keep beans and lentils easily accessible to add into entrees as an extra source of easy fiber,” Ehsaei recommends.
Allen agrees.
“One of the best sources of fiber is beans,” she says.
When you’re making dinner, be sure to get plenty of fiber on the plate in the form of whole grains, vegetables, and other plant-based foods. This will help you stave off late-night snacking and keep your digestive system running smoothly through the night.

Reach for fiber-friendly snacks.

Snack time is often when even the most fiber-conscious people fail to make the healthiest choices. When you’re in a rush or eating on the go, it’s easy to reach for a processed snack or something portable like a cheese stick or yogurt. However, incorporating fiber into your snacks is important if you’re going to reach your daily fiber goals.
Nuts are a great source of fiber and are equally easy to snack on. Half a cup of almonds has more than 6 grams of fiber. Toss in some raisins (also fiber friendly) and a little bit of chocolate for taste, and you’ll have a sweet treat that keeps you on track in terms of your fiber goals. Homemade sweet potato fries or sweet potato chips are also a good source of fiber and a snack that feels a little indulgent.
If you’re trying to get your kids to eat more fiber, guide them toward fiber-filled snacks like fruits and vegetables or even bean dip. The more exciting you make it, the more likely they are to love getting their daily dose of fiber.
It’s worth noting that kids need lots of fiber to keep their bodies healthy. The American Heart Association recommends toddlers get 19 grams of fiber a day, whereas teens needs between 26 and 38 grams of fiber a day. That’s a lot, so help your kids and teens incorporate fiber into their diets whenever you get a chance.
You’ve probably spent at least some time counting carbs or avoiding fat, but now it’s time to focus on a nutrient that you want in your diet for all the right reasons. Incorporating fiber can be simple and fun, and it will have a big impact on your health and wellness.

Categories
Conscious Beauty Lifestyle

Paraben Paranoia: The Truth About This Cosmetic Preservative

You’re strolling through the cosmetics aisle picking up essentials like shampoo and body lotion as well as some new makeup to play with: a brighter foundation and new palette of eyeshadow colors. As you reach for the products to test them on your skin, you noticing something. Some of the products have large labels on their packaging proclaiming that they are “paraben free.” But what is a paraben, anyway?
You may have heard phrases like “no parabens” and “no dyes” in commercials, but unless you pay a lot of attention to the news around chemicals, you may not know that parabens are preservatives used in many beauty products. BPA (bisphenol A, a chemical that is contained in some plastics) has become a household name since it was discovered to have harmful health effects. Parabens, it seems, are following a similar path toward infamy, although many people still aren’t 100 percent sure what they are.
Your skin is your largest organ, and anything that you put on it is absorbed into your body. Just like you want to know what you’re putting in your body when it comes to the food you eat, it’s critical to know what you’re putting on your body when selecting cosmetics and beauty products. Knowing what ingredients are in your cosmetics is an important first step.
Some people say there is a paraben paranoia and that consumers are needlessly avoiding these additives. Others say that the caution is well founded. We’ve got the facts about parabens for you, so that the next time you’re in the beauty aisle you can make an informed decision that is right for you and your family.

What are parabens?

Parabens are artificial chemical compounds that are used as preservatives in cosmetics and foods. They are mainly found in health and beauty products, where they are used in things like lotion, sunscreen, shaving cream, foundation, lipstick, and even toothpaste.  
 

The companies that manufacture these products use parabens because the compounds can keep bacteria and fungi from developing, thereby keeping the products fresh for longer according to Ronald Citron, a product developer who has formulated everything from cosmetics to cleaning products.
He explains the complex science in lay terms: “A paraben is an antimicrobial used to fight the growth of molds and certain bacteria in cosmetic and some food products.”
Of course, no one wants mold or fungus in their beauty products, so it makes sense that a preservative would have to be used. Unfortunately, in the case of parabens, the preservatives might pose a bigger risk than the problem they are supposed to be solving.

A Long History and a Troubled Present

Parabens are not a new innovation in the cosmetic industry. In fact, they have been used for about 80 years to preserve food and beauty products. Since parabens were developed in the 1930s, their use has become pervasive. A study published in the journal Skin Therapy Letter, whose audience is primarily skincare professionals, found that parabens are used in about 44 percent of cosmetics, including everything from hand soap to hair spray.
Many proponents of parabens point to their long history of use as evidence of their safety. After all, if they were causing health concerns, people argue, we would have figured it out decades ago.
One organization that says that parabens are safe is the U.S. Food and Drug Administration (FDA), which decides what chemicals are banned from foods, medicines, and cosmetics in the United States. According the the FDA, cosmetic ingredients do not need to have approval before they go on the market, which means that chemicals like parabens don’t have to be proven to be safe before beauty products containing them reach the shelves.
The FDA does have the ability to ban substances that have conclusively been shown to be harmful, but this isn’t always easy to do, according to the FDA website.
“To take action against a cosmetic for safety reasons, we must have reliable scientific information showing that the product is harmful when consumers use it according to directions on the label or in the customary way,” the FDA’s site explains.
The agency hasn’t banned parabens, which means that it has not seen conclusive evidence that the additives are harmful. However, there has been enough public concern that the FDA dedicated an entire page to addressing the public’s paraben concerns. The section of the page titled “Are parabens safe as they’re used in cosmetics? Are they linked to breast cancer or other health problems?” reads:

FDA scientists continue to review published studies on the safety of parabens. At this time, we do not have information showing that parabens as they are used in cosmetics have an effect on human health. …FDA will continue to evaluate new data in this area. If we determine that a health hazard exists, we will advise the industry and the public, and will consider the agency’s legal options … to protect the health and welfare of consumers.

But other government agencies have taken a different stance. In 2014, the European Commission banned five types of parabens in the European Union and set limits on the concentrations allowable for other parabens.
“We have shown once again that the safety of consumers is paramount in every decision we take. Preservatives in cosmetics serve a valuable function ensuring that the products we use on a daily basis are free from pathogens. We need however to ensure that the preservatives guarantee the maximum degree of protection. With these measures consumers can be reassured that their cosmetics are safe,” Neven Mimica, European Commissioner for Consumer Policy, said in a 2014 press release.

What are the health concerns around parabens?

The FDA doesn’t consider parabens harmful, but the European Union has moved to ban them. So what are health concerns that have gotten so many people so worked up? It turns out there are quite a few.
One of the relatively minor health concerns around parabens is that a significant portion of people are allergic to them. Citron, the product developer, said that he stopped using parabens in cosmetic products because 5 to 15 percent of the population is allergic. That sensitivity can present itself as itching, redness, and other skin conditions. This is why cosmetics companies often advise people to test a product on a small patch of their skin before applying over a larger area.
The big concern about parabens is much more sinister than allergic reactions, however. Parabens have been found to act as endocrine disruptors, throwing the body’s hormone regulation systems out of whack.
“These are substances that interrupt the signals your body needs to regulate hormones including reproductive hormones,” says Tara Nayak, a naturopathic doctor.  
A recent study found that parabens may “have more endocrine disrupting effects than previously thought.” The researchers found that exposure to the paraben butylparaben caused issues in the reproductive systems of male and female rats, reducing sperm quality and producing changes to the rats’ ovaries and breasts.  
 

A study published in 2010 found that few parabens could be detected in blood and urine. However, the study cautioned that the chemicals still could be affecting our bodies even after they are metabolized and broken down.
“Paraben metabolites may play a role in the endocrine disruption seen in experimental animals and studies are needed to determine human levels of parabens and metabolites,” the study’s authors wrote.

Is there a cancer concern?

Many people are concerned about the potential cancer-causing effects of parabens. They have been associated particularly closely with breast cancer. But what does the science say?
There are a few reasons that parabens have been associated with cancer. One is the fact that these compounds are endocrine disruptors and are known to affect the levels of reproductive hormones in our bodies.
“An imbalance of reproductive hormones can definitely put someone at a higher risk for certain cancers,” says Nayak.
Parabens are also xenoestrogens, meaning that they mimic the hormone estrogen in the body, according to holistic practitioner Joelle Cafaro.
“Too much estrogen can cause breast and ovarian cancer as well as produce female characteristics in males,” she says.
According to the American Cancer Society, intake of parabens is a “possible concern.”
“Estrogen is a female hormone known to cause breast cells (both normal and cancerous) to grow and divide,” the society writes on its website. “And some conditions that increase the body’s exposure to estrogen (like not having children, late menopause, obesity, etc.) have been linked to an increased risk of breast cancer.”
Therefore, being exposed to chemicals that mimic estrogen could possibly increase your cancer risk. This connection was taken more seriously after one study found parabens in breast cancer tumors, but that study did not show whether parabens contributed to the tumors’ growth, according to the American Cancer Society.
The American Cancer Society is clear that the science is still inconclusive about a connection between parabens and cancer.
“So far, studies have not shown any direct link between parabens and any health problems, including breast cancer. There are also many other compounds in the environment that mimic naturally produced estrogen,” the society writes.

Should you avoid parabens?

Given all the conflicting and inconclusive evidence about the health impact of parabens, it might be a good idea to avoid products containing parabens, at least until the science can tell us more.
“Since the safety of parabens has not been proven or disproven, I ​recommend​​ using products that are paraben free until more definitive answers are found,” Cafaro says. “Paraben-free products are not difficult to find and many name brand products are labeled paraben free.”
The effects of parabens are thought to build up over time according to Nayak, so even taking steps to reduce your exposure could be beneficial.
“If your detoxification system is already taxed, it may be harder to deal with substances like parabens,” she says.
Nayak does not believe that parabens are the sole cause of cancer or any other health issues, but she says that being mindful of your exposure is generally a healthy practice. That’s why she limits her own exposure to parabens. “Parabens may be a piece to the puzzle, therefore it’s worth cutting them out as a part of a plan to clean up [dietary] and environmental exposures in general,” she says.

When it comes to eliminating parabens, pay particularly close attention to products like sunscreen and body lotion that you apply in large quantities. Also, be aware of other products that may contain parabens. Although they are most commonly found in cosmetics, they can also be found in food and even antibacterial cleaning products.

Does paraben free really mean safe?

Cutting our exposure to chemicals can be a very daunting process. It’s tempting to just reach for products that proclaim that they are paraben free. But skincare expert Janice Rosenthal warns there could be other nasty and dangerous chemicals hiding behind paraben-free proclamations.
“The public alarm about the effects of parabens has created a new audience of buyers with above-average awareness of the dangers of parabens,” she says. “Sadly, however, the press has not publicized the dangers of other chemical preservatives. This lack of information has led to the consumer being lulled into a false sense of security when using ‘paraben-free’ skincare or haircare products.”
In fact, paraben-free products can use formaldehyde and other harsh chemicals as preservatives, Rosenthal says.
“Essentially, making the change to all-natural products is the only way to go if you are serious about protecting your health,” Rosenthal says.
Cafaro suggests switching from mainstream brands to natural brands found in health and natural food stores.
“Look for products that are preservative free or that use an alternative preservative such as vitamin C (ascorbic acid) and vitamin E (tocopheryl acetate),” she says.
Choosing a cosmetic routine that meets your needs is hard enough, and incorporating a commitment to avoid common chemicals can seem like a lot of work. However, minimizing your exposure to these chemicals definitely won’t harm you, and it could have positive long-term impacts on your health.
So the next time you’re in the cosmetics aisle, take a few extra minutes to find products that are either preservative free or use all-natural preservatives. Doing so will allow you to rest a little easier and enjoy your makeup and skincare products to the fullest, knowing your beauty routine isn’t putting your health at risk.

Categories
Favorite Finds Nosh

There's A New Bubbly In Town. Here's Why Everyone Seems To Be Sparkling-Water Obsessed

Until a few years ago, the only time you probably drank sparkling water was if it had some kind of alcohol in it. Now, however, sparkling water is being used for so much more than vodka sodas. People who want a fizzy treat are skipping the soda and reaching for bubbly water. In fact, you’ve probably been offered (or opt for) sparkling water on the regular.
Sparkling water has become so popular that big names in the beverage business are taking note. In October 2017, the Coca-Cola Company announced that it struck a deal to manufacture and distribute Topo Chico, a sparkling water brand that is extremely popular in the Southwest. Coca-Cola paid a whopping $220 million for the rights to sell Topo Chico, sending a clear message that the company knows the demand for sparkling water is on the rise.
Coca-Cola isn’t alone. A Yahoo report from July predicted that sparkling water consumption would rise 20 percent during 2017. So what’s fueling the obsession with sparkling water?
Here are some of the secrets behind those bubbles.

What is sparkling water anyway?

There are a few different options when it comes to carbonated water, which can be confusing. Seltzer water is plain water that is infused with carbon dioxide. Club soda is water with mineral ingredients that is also carbonated with carbon dioxide. Sparkling mineral water contains naturally occurring minerals like salt and sulfur. Gases from those minerals can make the water naturally bubbly or it can be kicked up a notch with added carbon dioxide. Flavored options usually rely on specific natural ingredients that ensure they remain free from calories.

Does sparkling water have health benefits?

Sparkling water, unlike sodas and other carbonated beverages, is flavored with natural ingredients and has no added sugar, so its biggest health benefit is that it will quench your craving for a fizzy drink without any extra calories.
However, there may be additional health benefits to drinking sparkling water. A study published in the Journal of Nutrition found that drinking sodium-rich carbonated water can reduce the risk of cardiovascular issues in postmenopausal women. Another study from the Journal of the Korean Academy of Nursing found that sparkling water reduced constipation in elderly bedridden patients.
See? The bubbles that are lighting up your life (guilt free) might also be helping your heart and gut.

So which one should you try first?

Over the last few years, as more companies promote themselves using social media, some sparkling water brands have become household names. Here are a few of the top sellers:

  • LaCroix: Arguably one the most popular sparkling water brands, LaCroix has tropical-inspired flavors that have no calories and no artificial sweeteners.
  • Topo Chico: This Mexican mineral water, which was just acquired by Coca-Cola, has reportedly been consumed for its health benefits dating back to ancient times. Even after Coca-Cola takes over, it will still be bottled at its original source.
  • San Pellegrino: One of the original sparkling water giants, San Pellegrino now offers fresh, fruity flavors that you will love.

Now and then most of us want a sip of something other than plain old H2O, and sparkling water is the perfect way to satisfy your craving while staying on track with your health goals.

Categories
Nutrition x Advice

The Best Protein Bars For When You're In A Pinch

You’re trying to be healthy while balancing work, life, and self-care. That alone can seem almost impossible. You probably squeeze in a trip to the gym before the heading out to work or manage five minutes of sleepy meditation as you lie in bed at the end of the day. Healthy eating, however, can be harder to manage because of your already-busy schedule. Salads aren’t easy to eat on the run, and sometimes you realize you’re starving and need to eat something STAT.
Enter protein bars. These snack bars have become popular with women who are on the go. Protein bars can be slipped in your purse and eaten anywhere, giving you a boost of energy and satisfying your hunger. They’re promoted as a healthy snack for people in a hurry, but unfortunately that isn’t always true.
“People think protein bars are healthy because they are almost always all marketed that way,” says Amanda Santucci, a certified nutritionist who writes at The Skinny Spice. She goes on to say that most healthy-looking protein bar ingredients are disguising their massive amounts of sugar.
Erin Akey, another certified nutritionist, agrees.
“The sad truth is that most protein bars are just glorified candy bars,” she says.
So how do you know whether your protein bar is a healthy snack or a candy bar in disguise? Read on so you can make an informed choice that’s in line with your health goals the next time you reach for a nutritious snack while you’re on the go.

What is protein and why is it important?

Protein is a macronutrient just like fat and carbohydrates are. Protein is found in every cell of your body and is particularly important for building and repairing tissue (such as muscle). Your body can store carbohydrates and fat but not protein, so it’s important to eat it throughout the day so that your body has enough. Protein can encourage fat burning and keep you feeling fuller for longer.
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The benefits of protein make it a popular snack choice for many people, although there has been some debate over just how much protein the average person needs. The Office of Disease Prevention and Health Promotion suggests that Americans get 10 to 25 percent of their daily calorie intake from protein. That leaves a pretty wide range, however. Another option for evaluating how much protein you need is to use a calculator like this one from the Department of Agriculture (or just multiply your bodyweight in pounds by 0.36).

When are protein bars a good option?

Protein is found in foods like meats, fish, and beans, none of which are particularly easy to eat on the go. If you need a healthy snack to take with you, protein bars can fill a void.
“I recommend protein bars to clients when I see they need something they can just carry in their purse and have as a snack, especially if their intake of protein tends to be low,” says Gabriella Vetere, a registered dietitian and certified specialist in obesity and weight management. “I think protein bars can be a good fit for most people.”
However, it’s important to remember that protein bars should be used as a snack, not as a meal replacement.
“Meals should be centered around a plate and contain lean protein, fruits, vegetables and high fiber starches,” Vetere says.
Protein bars contain only around 200 calories and do not have enough nutrients to be considered a meal, says Santucci.
“It can be unhealthy to begin replacing meals with protein bars, because you get so many more nutrients from real whole food, especially when it comes to veggies and fruits,” she says.
Still, if you’re in a pinch, eating a protein bar is better than skipping a meal. “If somebody is running late and has no time to eat a meal, it’s okay to grab a ‘clean’ protein bar rather than just skipping a meal,” Santucci says.
Pam Pinto, who owns Act Natural Health and Wellness, a health-focused store that offers nutritional consulting, says that she often sees customers who are confused on this point.
“I feel the big misunderstanding about protein bars is that they can replace a meal,” she says. “Customers think they are doing something healthy. What they don’t understand is that they are consuming a glorified candy bar. Granted the ingredients are whole food and contain fiber but there is still an energy rush from the fruit.”

Use these tips to choose a healthy protein bar.

Experts agree that protein bars can be a viable option for people who are trying to eat healthy on the fly. However, it’s important to know what to look for to ensure that your bar is providing you with valuable nutrition, not just a sugar rush.
No matter what kind of protein bar you choose, be realistic about what you’re getting.
“One of the biggest things people need to realize is that unless you are making them yourself at home, there will be some processing,” says certified nutritionist Akey.
“The goal is to find one with as little processing as possible and also one that is high in protein, low in sugar, and low in carbs not backed by fiber.”
To find healthier protein bar options, Akey recommends this trick: Head to the pharmacy section of whatever store you’re in.
“As a general rule of thumb in the grocery store, any protein bar being sold in the pharmacy is usually a better choice than one on the cereal aisle,” she says. “Truthfully I cannot think of one brand from the cereal aisle that is any better than a candy bar.”
Once you’re in the pharmacy area, there are certain things you’ll want to look for on the nutritional labels and ingredient lists. First of all, make sure that the bar you’re considering actually contains a solid serving of protein.
Lindsey Mathews, head certified nutritionist and trainer at IdealFit, a women’s fitness and nutrition company that also sells protein bars, recommends looking for a bar that has about 200 calories and equal grams of  carbohydrates and protein.
“It’s called a ‘protein bar’ for a reason, so check the macros and make sure there is a good amount of protein in it,” she says. “If the carbs are double the protein, then you’re looking at a glorified candy bar.”
In general, you want the bar to be providing protein as the main source of nutrition (and the main source of calories). For that to be the case, the bar needs about a 1:1 protein-to-carb ratio. A bar with between 12 and 20 grams of protein is usually a good option, says registered dietician Vetere.
If you’re trying to shed pounds, she recommends choosing a bar that is significantly lower in carbs.
“For people trying to lose weight, I would recommend a protein bar that is low in carbs and ideally [has] a larger proportion [of nutrients] coming from fat and protein,” she says.
One huge area of concern when it comes to protein bars is how much sugar they contain, so be sure to check the sugar content before you bite in. Vetere recommends keeping the carbohydrates (including sugar) under 30 grams per serving and avoiding bars that contain processed sugar.
“Make sure the sources do not come from high fructose corn syrup, brown rice syrup, [or] cane sugar,” she says. The best choice is to opt for bars that are sweetened using fruit.

Get interested in the ingredients.

Looking at the nutritional label is a practice to begin understanding what’s in your protein bar. After doing that, however, it’s important to take things a bit further by looking at the ingredient list.
“My top tip for deciding on a protein bar is to remember that they are not always healthy, so be sure to thoroughly read the ingredients and make sure you know exactly what’s in it,” says Santucci.
Pinto, who owns the health food store, says she only stocks protein bars made with whole foods like dates, nuts, and seeds.
“Food is food and if you give the body what it needs, no matter if you are working out or want a healthy snack, the body is going to utilize the ingredients for energy production, taste, and satisfaction,” she says.
Pinto recommends looking at the source of protein—whether it is whey, soy, eggs, or something else—to better understand what you’re putting in your body. She also cautions that you should not be swayed by advertising that promises “natural” flavoring.
“The term ‘natural’ is not regulated by the FDA [Food and Drug Administration] so it’s a free for all,” she says. “Most ‘natural’ flavors are made in a lab by the perfume industry, can come from animal sources, and can be MSG [monosodium glutamate] in disguise. So, usually I look for whole food ingredients such as fruits and nuts.”

The Best Bars on the Shelves

Choosing a healthy protein bar can be a lot of work, so we asked the experts to weigh in on their favorites. Here are their recommendations:

RXBAR

These bars are so clean that the ingredients are listed in bold type right on the front of their wrappers. When you only use a handful of recognizable ingredients, you’re able to do that.
RXBAR, according to the brand’s website, was founded in 2013 to “call B.S. on protein bars.”
“We couldn’t believe there wasn’t a more nutritious protein bar out there,” the company’s story reads. So, they set out to make one that’s left nutritionists raving.

LÄRABAR

LÄRABAR likes to keep it simple, making protein bars from fruit and nuts, flavored with other wholesome ingredients. They are vegan and also have organic options, and the dates in the bars will give you an all-natural energy boost.
“They encompasses all of the good things in a bar,” Pinto says.  

KiZe

KiZe bars promise to “fuel your best,” and with limited, all-natural ingredients, they’re a great option. KiZe has non-GMO and gluten-free options, so they are a great brand to try if you have dietary restrictions.

Quest Protein Bars

Quest bars contain very little sugar but boast healthy doses of protein and fiber. That makes them a favorite of Akey, the certified nutritionist.
“I love these for my clients,” she says. “This is a very nutritionally sound brand.”

IdealLean

These protein bars sold by IdealFit are designed specifically for women. They have 200 calories, more than 20 grams of protein, and half of your daily fiber requirement. They’re sweetened using monk fruit and stevia, which keeps their sugar content low and gives you an ideal on-the-go snack.

Other Healthy Snacking Options

If you can’t find a protein bar that fits your needs, it’s surprisingly easy to make your own protein bar-inspired snacks at home.
“Making your own at home is great because you know exactly what natural ingredients are in them as opposed to the disguised sugars in most store bought items,” says Santucci.
She suggests mixing nut butter with pumpkin or sunflower seeds, adding cinnamon (which may boost your metabolism), incorporating a high-quality protein powder, and sprinkling in oats and a few dark chocolate chips. Roll the concoction into little balls and store them in the fridge to grab when you’re in a hurry.
Other healthy high-protein snacks include hard-boiled eggs, nuts, Greek yogurt, and hummus.
Whatever you choose to snack on—whether it’s a protein bar or something else—make sure you know what you’re putting in your body. Knowledge is power, and with a little extra attention to protein, you can keep yourself looking and feeling great.

Categories
Healthy Pregnancy Motherhood

Can A Meditation Practice Increase Your Fertility?

When my husband and I decided we were ready to make our family of two a family of three, I was thrilled. I had been waiting my whole life to be a mom. As I gleefully threw away my remaining birth control, I was confident that I would be pregnant in no time. After all, my mom, aunts, and grandmothers never had any trouble in that department.
When I didn’t get pregnant immediately, I got worried instead. As a young woman, I had spent lots of time and energy preventing unwanted pregnancy, which seemed like an ever-present risk. I assumed that once I actually wanted to be pregnant, it would be a cinch.
As the months went by, my stress around trying to conceive (TTC) grew. In addition to tracking my cycles and taking advantage of peak fertility times, I eventually added another practice to my TTC repertoire: meditation. I would sit in my office in a rocker that would be perfect for baby, holding a set of tiny pajamas that I had already purchased. I was trying to let go of the stress of TTC and to focus positive energy on the family I desperately wanted.

I can’t say whether the meditation helped increase my fertility, but it certainly helped calm my mind during those stressful months. In fact, it was so calming that after I did conceive, I continued my practice. It helped me cope with the discomfort of later pregnancy and then the sleep deprivation–related stress of early motherhood.

Whether they are actively trying for a baby, planning for the future, or struggling with infertility, many people wonder whether meditation can increase their chances of fertility.

What We Know About Meditation

Meditation has steadily grown in popularity in the West, and studies show that it can reduce stress. Since stress wreaks havoc on our health, it’s fairly safe to say that meditation has some healthy benefits. This 2004 study from the Journal of Psychosomatic Research found that meditation helped people cope with both clinical and non-clinical issues.

Meditation and Fertility

Unfortunately there hasn’t been much research specifically looking at how stress can affect fertility or how medication may affect a couple’s ability to conceive. However, studies have found that meditation and mindfulness have had a positive impact on couples dealing with the very stressful experience of infertility.
A 2007 study published in Best Practice & Research: Clinical Obstetrics & Gynaecology showed that measures designed to reduce stress (which meditation does) can have “beneficial effects for infertility patients.” However, authors went on to say that more research needs to be done on stress levels and fertility.

A 2013 study published in the Journal of Obstetrics & Gynaecology concluded that mindfulness-based treatment can be helpful for women experiencing fertility-related distress, although it did not measure whether women who used mindfulness were more likely to get pregnant.

What the Experts Know

Although science has yet to provide proof of meditation increasing women’s chances of fertility, some fertility clinics offer meditation tracks for their clients. There are also companies that sell guided meditations specifically designed to boost fertility and help people cope with the stress of trying to conceive.
Although I can’t say for certain that meditation increased my fertility, I can say without a doubt that it made the process of trying to conceive much more pleasant, and there’s certainly no harm in that!
Categories
Nutrition x Advice

Understanding Omega-3s: Fish Oil, Foods, And Healthy Fats

You’re walking through the grocery store, mentally preparing your meals for the week. You’re probably focused on making sure that you and your family are getting enough fruits, vegetables, and dairy. You might pick up whole-grain snacks for fiber and low-fat protein to fuel you throughout the day. There’s an important dietary component that might not be very prominent on your radar, however: omega-3 fatty acids.
Omega-3s have a host of health benefits—and most people have heard of them before. But only about 2 percent of the population is getting the recommended amount of omega-3s in their diets. Our bodies can’t make these healthy fats, so we have to get all the omega-3s we need from the foods we eat.
Here’s why omega-3s are important to overall health, where you can find them, and why you definitely don’t want to bypass the fish counter next time you’re in the grocery store.

What are omega-3s?

When you hear the word “fat” you may think of foods that give you a little extra padding where you don’t want it. But the truth is that fats are an essential part of any healthy diet. Fats help keep your skin and hair healthy and they keep your body warm. Fats also help the body absorb vitamins D, E, A and K, since those vitamins dissolve in fat. Because fats have more calories per gram than protein or carbohydrates, they provide great fuel for your body.
Of course, not all fats are created equal. Your body can create most of the fat you need to keep things running smoothly, but there are other types, called essential fats, that your body needs to function but cannot make on its own. To keep healthy you need to eat foods containing these essential fats, including omega-3s.
“There are a few things humans can’t make unless supplemented by diet. One of them is omega-3s,” says naturopathic physician Ralph Esposito.
Omega-3s are so important because they help the membranes of your cells stay healthy. In turn that helps with communication between cells, Esposito says. Within a cell, omega-3s connect with receptors that control genetic function, helping to keep your cells healthy, which in turn keeps your organ systems running as they should. Finally, your body uses omega-3s to make hormones that affect a variety of bodily functions, from blood clotting to inflammation.

What are the health benefits of omega-3s?

As you can see, omega-3 fatty acids play a critical role in your body. By helping cells function more effectively, they keep all the systems within your body running at optimal performance. That results in some impressive health benefits for people who eat plenty of these fats.
The best-known benefits from omega-3 fatty acids relate to cardiovascular health. In 2003 the American Health Association released new recommendations about omega-3 intake, citing research that had shown that these fats can “significantly reduce” the risk of cardiovascular disease among people who were at risk. Additional research shows that omega-3s can reduce the likelihood of death from cardiovascular disease and also diminish the chances of having a non-fatal stroke. Since heart disease is the leading cause of death for American women, it’s very important for women especially to get enough omega-3s in their diets.
That’s impressive, but it’s really just the beginning of the health benefits of omega-3 fatty acids. According to the University of Maryland Medical Center, a diet rich in omega-3s can reduce blood pressure and lower cholesterol. The fats have also been shown to improve outcomes for people with diabetes and a host of other conditions.
Another area in which the health benefits of omega-3s are well established is around reducing inflammation. Research published in the Journal of the American College of Nutrition found that consuming omega-3s can have “significant benefit, including decreased disease activity and a lowered use of anti-inflammatory drugs.” The study showed that people with arthritis, Crohn’s disease, multiple sclerosis, and migraine headaches could all benefit from the anti-inflammatory properties of omega-3s. These fats are so good for fighting inflammation because of what happens when the body breaks them down.
“Omega-3s can also be metabolized into byproducts called eicosanoids that have a strong anti-inflammatory impact,” Esposito explains.
Omega-3s aren’t just great for your body. They can also have a real impact on mental health, especially for people who are at risk for depression or bipolar disorder. A study published in the journal Drugs found that diets rich in omega-3s can help people suffering from depression, schizophrenia, and attention-deficit hyperactivity disorder (ADHD). Another study published in the International Breastfeeding Journal found that omega-3s can help reduce and treat postpartum depression among breastfeeding mothers.

What are the different types of omega-3s?

Just like there are different types of fats, there are different types of omega-3 fatty acids, all of which have different health benefits and roles to play within the body. The three most common types of omega-3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), Esposito says.
All omega-3s are important, but EPA and DHA are especially critical. These are known as long-chain fatty acids and are found in marine sources like fish, shellfish, and algae. These omega-3 fatty acids are already in the form that your body needs to use them, meaning that it will use all of the omega-3s that you eat. Fish oil supplements, which are widely hailed for their health benefits, contain both EPA and DHA.
ALA, on the other hand, is a short-chain fatty acid. This omega-3 is most readily found in plant-based foods including flaxseed, nuts, and oils. ALA has fewer proven health benefits than the other types of omega-3s, but research shows that your body can convert ALA to EPA or DHA. A significant amount of energy is spent to convert ALA, though, so the amount of omega-3s that your body can use is less than the amount that you’re eating. For example, if you eat 7 grams of ALA, your body might only be able to use 10 to 15 percent of that once the fatty acid has been converted.

What’s the ideal amount of omega-3s?

It’s easy to count your servings of fruits and vegetables or keep track of how much protein you’re getting throughout the day. But keeping tabs on how many servings of omega-3s you’ve had can be difficult. It turns out that most people know that they’re supposed to be eating omega-3s, but few are actually consuming the ideal amount.
Regan Bailey, associate professor of nutrition science at Purdue University in Indiana and co-founder of the Global Nutrition and Health Alliance, recently studied consumers’ knowledge about—and perception of—omega-3s. The results were not what you might expect.
“The most interesting findings with the omega-3 study were that most adults knew what omega-3s were, they knew how important they were for health, they knew the appropriate food sources, but they simply weren’t getting enough,” Bailey says. “In fact, 98 percent of adults who were not using dietary supplements did not have optimal omega-3 index readings.”
So what is the right amount of omega-3s? The American Heart Association recommends everyone eat two servings of fatty fish (like salmon, mackerel, trout, and sardines) each week. If you want to get a bit more technical, the National Institutes of Health recommends that adult women eat 1.2 grams of omega-3 fatty acids per day (for men, the recommendation jumps to 1.6 grams). To put that in context, a 3-ounce serving of salmon has between 1 and 2 grams of omega-3s.

What are lesser-known sources of omega-3s?

If you’re good at math, you’re probably realizing that you don’t eat enough fish every week to cover your body’s omega-3 needs. In fact, unless you’re eating fish every day, the majority of your omega-3 consumption is probably going to come from other sources. For people who don’t like fish, it can be even trickier.
“For those who do not like fish, getting adequate amounts of omega-3s in your diet can seem like a challenge,” says family physician William Newsome, MD. “While seafood does give you the most ‘bang for your buck,’ there are other ways to get sufficient nutrition from non-fish sources.”
It’s important to keep in mind that non-marine sources have ALA, which is the less ideal type of omega-3. However, getting ALA is better than nothing, and there are a few different options for incorporating it into your diet. Flaxseed and flaxseed oil are among the richest sources of omega-3s. The healthy fats can also be found in canola oil and walnuts, which are a particularly tasty source.
“Walnuts contain over 2,000 milligrams of omega-3s per cup,” Newsome says. “Walnuts also provide magnesium and selenium, other nutrients many people are deficient in, which help contribute to brain health.”

How do you know if you’re getting enough omega-3s?

Now you know that to aim for: about a gram of omega-3 fatty acids each day. Outside of keeping careful track of your diet, there are ways to know whether your body is getting enough omega-3s. Brittle nails, dry skin, eczema, and hair loss can all be signs that you don’t have enough healthy fats in your diet, Esposito says. There are also blood tests that your doctor can order that can determine whether you have enough of this type of fat.
“The Omega-3 Index is a standardized, safe, non-invasive test that provides a measure of omega-3s in red blood cells,” says Bailey. You doctor should be able to interpret results to let you know if you’re at an optimal level, she says. “Current research shows that a target index level of 8 percent and above supports optimal heart health.”
As always, if you’re concerned about something having to do with your health, it’s best to reach out to your doctor for an individualized answer.

Should you take omega-3 supplements?

Because it can be tricky to get omega-3s in your diet, some people opt to take omega-3 supplements, usually in the form of fish oil.
“While getting omega-3s via food is ideal, few of us can manage to get the suggested 1,200 mg daily via food,” says Arielle Levitan, a doctor of internal medicine and co-founder of Vous Vitamin. “Therefore a supplement can be helpful.”
Many people dislike the fishy aftertaste that supplements can have. To avoid this, Levitan suggests putting your supplements in the freezer.
Not everyone is convinced that fish oil supplements are healthy, however. One study found that taking fish oil supplements was associated with an increased risk of prostate cancer in some men. The experts who spoke with HealthyWay agreed that it’s important to get a high-quality fish oil supplement, preferably one that has been recommended by your doctor.
“I can’t emphasize enough how important it is to make sure your fish oil is pharmaceutical grade and third-party tested, which makes sure there are no heavy metals or contaminants in the oil,” says Esposito.
Some types of fish are likely to contain mercury, which can be harmful if it is ingested in large quantities. In addition, unregulated fish oil supplements might contain potential allergens such as shellfish. Finally, it is important to use a company that manufactures, ships, and stores its fish oil in a temperature-controlled area, Esposito says, reasoning that “You wouldn’t leave raw fish out on a hot day,” so you wouldn’t want your fish oil capsules sitting out either.
Last but not least, to get the most benefit from your supplement, make sure that it contains both EPA and DHA.
Whether you have been conscious of your omega-3 consumption in the past or are just recently becoming aware of these important nutrients, it’s important to take the time to make sure that your body is getting exactly what it needs from the foods you eat.
“We all have opportunities to change the way we eat to reduce our risk of chronic disease and improve our health,” Bailey says. “It’s not enough to understand the importance of essential nutrients like omega-3s—you have to take action to understand your levels and modify your behavior to support a healthy lifestyle.”
Finding ways to incorporate more omega-3s in your diet might take some work initially, but the rewards are well worth the effort.

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Happy x Mindful Wellbeing

6 Wellness Experts Share Their Go-To Gratitude Practices

A few years ago, my New Year’s resolution was to keep a gratitude journal, writing five things that I was thankful for each day. I was excited to see how the practice would change my outlook. After all, studies like this one from the journal Psychiatry show that there is an association between practicing gratitude and having a general sense of wellness. If taking a little extra time to give thanks could help me feel better, I figured it was a great way to start a new year.
The practice started off strong but soon became difficult. I found myself listing the same things over and over again—my husband, my travels, my parents. While that’s fine (after all, we probably all agree that family is among the things we’re most grateful for), I realized that I was jotting down items without really taking the time to appreciate what they meant in my life or think about why I was truly thankful for them.
Actually taking the time to feel gratitude—rather than just writing down things you’re thankful for without really considering why—is instrumental to reaping the benefits of a gratitude practice.

So, what is gratitude?

Gratitude is a big concept that can be hard to define. Because of that, it’s good to start with a basic definition, like this one from the same Psychiatry study:
“Gratitude is the appreciation of what is valuable and meaningful to oneself; it is a general state of thankfulness and/or appreciation.”
The key to having a gratitude practice is to use those feelings of appreciation to change your outlook on the world.
“For most of us, it’s easier and more common to adopt a negative mindset over a positive one,” says Michelle Cederberg, a life coach who is trained in psychology. Being positive takes a lot of work, and gratitude can make it a bit easier.
“We actually have to practice being positive, but it’s dead easy to complain about the weather or politics or your bank account or the state of the economy,” Cederberg says. “It’s important to practice gratitude so you don’t get sucked into the negativity trap with everyone around you.”

Does gratitude have health benefits?

We already mentioned that there’s a scientifically proven correlation between gratitude and a general sense of wellness. Another study published in the Journal of Clinical Psychology shows that gratitude can help people with mental health diagnoses heal. Practicing gratitude also helps people feel more valued and socially connected.
“Practicing gratitude is one tool that has been shown in both ancient philosophy and scientific research to support our well-being,” says Ellie Cobb, a holistic psychologist. “Gratitude has been linked with both physical and mental health benefits,” she adds, noting that it can contribute to improved sleep, better relationships, and stronger immune systems.
“Cultivating a gratitude practice can be immensely impactful for our well-being and functioning overall,” she says.
It’s clear that having a gratitude practice is important, so we asked six wellness experts how they incorporate gratitude into their lives. Here’s what they had to say:

1. Have an “awesome jar.”

Cederberg regularly writes down things she’s grateful for in the morning, but she also keeps an “awesome jar” on her desk at work. When something great happens—like nailing a client presentation—she writes it down on a piece of paper and deposits the slip in the jar.
“I get the moment of gratitude when I do that, and I get to look at my jar of accomplishments fill up and remind myself of the fact that good stuff happens in small steps,” she says. “If I’m having a tough day I can reach in the jar and get a reminder of the good stuff.”

2. Walk that way.

Sherrell Moore-Tucker, a yoga teacher and wellness professional, says that walking is her gratitude practice.
“Walking, especially outside, reminds me of my power to physically, emotionally, and spiritually move from one state to another,” she says. “Walking is symbolic of so many things and for me that is powerful.”
Plus, walking is something we often take for granted, but it’s an ability not everyone has. “I am able to do that, and for that I am grateful.”

3. Do more of what makes you happy.

“My gratitude practice is to identify the things in my life that truly make me happy, and then figure out how to incorporate more of that into my life,” says Amira Freidson, founder of Namaste Kid.
“Allow yourself to be surrounded with the things that truly make you happy, whether it’s a quiet cup of coffee every morning, breakfast with a friend, a good book, or anything else.”

4. Turn to social media.

Ralph Esposito, a naturopathic physician and acupuncturist, is posting something he is grateful for on Instagram every day for 100 days. He’s about one-third of the way through the project and has already noticed a difference.
“My mood is significantly improved and I find myself waking up and going to bed in a better mood,” he says. “I am now focusing on the good in life and being grateful for the little things has made me a better physician, as I can sympathize with my patients better.”
Plus, publicly proclaiming his gratitude helps keep him on track with his practice.
“The best way to incorporate gratitude into my life is to keep myself accountable to others through social media,” he says.

5. Change your outlook.

When yoga teacher Stephannie Weikert finds herself getting frustrated, she interrupts that negative pattern with gratitude.
“I say to myself (or sometimes aloud), ‘I’m so grateful for this moment. There’s something important happening within me, and I’m open to learning about myself and how I can grow as a person,’” she explains.
“This simple practice is empowering and allows you to benefit from life’s challenges instead of feeling powerless.”

6. Remind yourself of what you have.

Each morning and every night Melody Pourmoradi, a life coach, takes time to think about things she has that bring her happiness.
“Gratitude puts us in a position of having instead of wanting,” she says. “We often get caught up in this idea of not having enough and not being enough. Operating from a place of gratitude cuts through our lack mentality and reminds us that we live in a world of abundance and possibility, transforming what we once thought was not enough into ample.”
Whether you start getting outside more, writing things down, or just focusing on the positives in your life, start your gratitude practice today!

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Lifestyle

4 Warning Signs of Breast Cancer That Everyone Should Know

October is Breast Cancer Awareness month, so you’re probably seeing pink ribbons everywhere from NFL games to your local gym. It’s no wonder that breast cancer gets a lot of attention. After all, it is the most common type of cancer among women and is the second leading cause of cancer death for women (falling just behind lung cancer).
Shockingly, one in eight American women will develop breast cancer during her lifetime, and 85 percent of those women have no family history of the disease according to non-profit organization breastcancer.org. Sadly more than 40,000 American women will die from breast cancer this year, according to the Susan G. Komen organization.
Breast cancer affects women of all races, ethnicities, and ages. The most significant risk factors are being a woman and getting older (although the disease can occur in younger women as well). However, there is one way to level the playing field: early detection.
Catching the disease early dramatically increases your odds of survival according to the National Breast Cancer Foundation. Women over the age of 40 should receive an annual mammogram, but since the disease also affects younger women, it’s important to know about signs and symptoms that could indicate breast cancer.

Don’t just look for lumps.

When most women think of breast self-exams, they think about checking for lumps. But according to breastcancer.org, the first step of any breast exam is to stand facing a mirror and actually look for any visual changes to your breasts.
HealthyWay
If you see any redness, puckering of your skin, or changes to the nipple, that could be indication of a problem. Be sure to raise your arms and look for the same signs in the breast tissue that extends beneath your arm toward your armpit.

Notice your nipples.

The Susan G. Komen organization says that the most common sign of breast cancer is a change to the look and feel of your nipple or nipple discharge.
Take time to learn what’s normal for your body (especially after changes caused by pregnancy or nursing) so you can quickly spot anything that’s awry.

Know the difference between harmless lumps and the dangerous kind.

Breast cancer awareness efforts have taught women to be alarmed by finding lumps in their breasts, but breast are lumpy by nature, and those normal, harmless lumps can change during your menstrual cycle, pregnancy, and nursing.
If you feel a lump, don’t panic. If you have lumps in both breasts, they’re less of a risk, according to the Susan G. Komen organization. Lumps that are particularly hard or only on one side, however, can be a sign of cancer. If in doubt, it’s always best to take questions and concerns to your doctor.

Talk to the men in your life.

Although breast cancer is most commonly diagnosed in women, men get breast cancer, too. About 1 in 1,000 men will get breast cancer during their lives, according to the American Cancer Society. Signs of breast cancer in men are the same as they are for women: lumps, redness, puckering in the breast tissue, and changes to the nipple or nipple discharge.
HealthyWay
Unfortunately, men may be more likely to ignore these symptoms because they are not educated to check their breast tissue regularly. Just as early detection is important for women, it can save the lives of men as well.
Takeaway: Don’t be shy about bringing up boobs, breast tissue, and self exams with friends and loved ones of both sexes the next time you find yourself in a conversation about health and self-care.