Category: Nosh

If you’re anything like me, you associate the word calcium with healthy bones and a glass of milk. In truth, calcium is responsible for way more than your bones—and dairy isn’t the only source of calcium there is.
We all know calcium is important in keeping our bones and teeth healthy, but that’s not all it does, says Michelle Routhenstein, a registered dietitian, nutritionist, and the owner of Entirely Nourished. Routhenstein notes that calcium is necessary for the proper functioning of our muscles, vascular constriction, and vasodilation—which means that calcium is important in promoting heart health and maintaining a healthy blood pressure.
Unfortunately, global estimates suggest that very few people get enough calcium. This calcium deficiency can result in a number of adverse effects on the muscles and bones.
So, how do we ensure we’re getting enough calcium? Which calcium-rich foods should we eat? And how can we make sure our bodies are absorbing the calcium effectively? HealthyWay spoke to some experts to find out.

How much calcium do I need?

The amount of calcium you need at any given time will fluctuate, because our bones are constantly breaking down and rebuilding into new bone, says Routhenstein. “The balance between bone breakdown and rebuilding changes with age,” she says. “Bone formation exceeds breakdown in periods of growth in children and adolescents, whereas in early and middle adulthood both are relatively equal.” As adults age, bones break down more than they form.
According to the National Institutes of Health, adults ages 19 to 50 need about 1,000 mg of calcium per day. After age 50, women in particular need to increase their calcium intake to around 1,200 mg per day, especially because postmenopausal women are likely to develop osteoporosis. Children ages 9 to 18 need around 1,300 mg daily because their bodies are forming new bones rapidly. Routhenstein points out that your recommended daily allowance (RDA) of calcium will remain the same if you’re pregnant or lactating.
Of course, it’s always possible to have too much of a good thing. People ages 19 to 50 shouldn’t exceed 2,500 mg of calcium a day, children ages 9 to 18 should have less than 3,000 mg per day, and those 51+ years of age shouldn’t exceed 2,000 mg of calcium.
[pullquote align=”center”]Getting enough calcium is more complicated than simply taking in food with high levels of calcium.[/pullquote]
“High calcium levels can cause kidney damage, soft tissue calcification, kidney stones, and constipation,” says Routhenstein. Routhenstein points out that to exceed these levels, one would usually have to take too many calcium supplements—it’s very hard to take in too much calcium from food alone.

What You Need to Know About Calcium Absorption

Before we look at the calcium-rich foods we should all be eating, it’s important to note that getting enough calcium is more complicated than simply taking in food with high levels of calcium. Certain minerals and vitamins can affect the way your body absorbs calcium.
For example, vitamin D helps your body absorb calcium, says Routhenstein. “Milk [and] some yogurts and cereals are often fortified with vitamin D. Vitamin D is also found naturally in some foods such as cod liver oil, salmon, egg yolks, sardines, mackerel, and tuna,” she says. “Vitamin D can also be formed in the body when exposed to UV rays.”
There are certain factors that can make it harder for your body to absorb the benefits of calcium-rich food. For example, excess salt, caffeine, and alcohol, as well as high levels of oxalic acid and phytic acid, can decrease calcium absorption. Routhenstein explains that this is because those substances bind to calcium, making it harder for the body to absorb it.
“High oxalic acid–containing foods include spinach, collard greens, cauliflower, rhubarb, sweet potatoes, and beans,” Routhenstein says. “High phytic acid–containing foods include fiber-containing whole grains, beans, seeds, and nuts.”
Of course, this isn’t to say that those foods are categorically bad; it’s just a reminder that moderation is key.

Which foods are the best sources of calcium?

If you want to increase your calcium intake, there are a number of calcium-rich food sources that you can indulge in, and many of them are vegan and vegetarian friendly! According to the experts, the following foods are the best sources of calcium.

Dairy

Most of us know that dairy is a calcium-rich food. Yogurt is one of the best sources of calcium. Eight ounces of yogurt contains 42 percent of the RDA for calcium. Eight ounces of milk, on the other hand, can supply you with about 30 percent of the RDA. Cheese is also an excellent source of calcium, with parmesan, ricotta, and mozzarella being particularly rich in calcium.
Other dairy products that are rich in calcium include buttermilk and ice cream (yum!).

Kefir

Although this is another dairy product, it deserves its own subcategory. Kefir, which is a tart-tasting, fermented milk drink, is a great source of calcium, vitamin D, protein, and probiotics, according to Routhenstein.
“Research has shown that including cultured dairy products in your diet may have health benefits including increased immunity, improved digestion and regularity, decreased inflammation, decreased risk of cancer (colon, bladder, breast), and fresher breath,” Routhenstein says.
Kefir can be enjoyed as a drink on its own, in a smoothie, with your oats, or as a marinade, Routhenstein notes. The consistency is thick like yogurt, and it can be a delicious yogurt substitute.

Seeds

If you’re vegan or if you simply don’t like dairy, there are other calcium-rich food options for you. One option is seeds, says Sunny Brigham, a board-certified clinical and integrative nutrition specialist. “Chia, sunflower, and poppy seeds are great little calcium powerhouses,” Brigham says.
An ounce of chia seeds contains about 18 percent of your RDA, and they’re also a great source of protein. Sprinkle some over your oats or salad or have some in your smoothies.

Leafy Greens

Leafy greens are another vegan-friendly calcium-rich food. Spinach, chard, and beet greens are high in calcium, but they’re also high in oxalates, says Brigham. As mentioned earlier, oxalates prevent calcium absorption. “I still tell people to eat them because you get tons of other nutrients from these foods and you could still absorb calcium from them,” she notes.
For maximum calcium absorption, you should go for leafy greens that are low in oxalates. This includes the vitamin-rich kale, bok choy, and collards, Brigham notes.

Sardines

The edible bones in sardines make it an excellent source of calcium. It also contains vitamin D, says Brigham. A single serving of sardines contains about 33 percent of the RDA for calcium.

Tofu

Brigham notes that calcium is often used as a binding agent in the process of making tofu. As a result, tofu is a great source of calcium, with one half-cup serving offering 25 percent of your daily calcium needs. Consider replacing a meat serving with tofu every so often.

Fortified Foods

According to the National Osteoporosis Foundation, there are a number of foods fortified with calcium that could be a great addition to your diet. This includes plant-based milks like almond milk, soy milk, or rice milk; juices; oatmeal; and cereal.

Can supplements provide all the calcium my body needs?

If you’re not a fan of the above-mentioned foods, you might be tempted to take a calcium supplement instead. This isn’t the best idea. Brigham points out that supplements can’t supply all the calcium you need—and they might lead to some adverse health effects.
[pullquote align=”center”]“The best place to get calcium is through food sources.”
—Sunny Brigham[/pullquote]
“The best place to get calcium is through food sources,” says Brigham. “There are studies that show excess supplemental calcium can increase kidney stone formation, but increased calcium from food sources [is] kidney protective. A few other studies have shown that high calcium supplementation has led to hardening of the arteries, yet again the same can’t be said for food.“
Routhenstein agrees. “Studies have shown a link with supplemental calcium intake and prostate cancer and with cardiovascular disease,” she says. “I recommend trying to get your daily dose through foods mentioned above instead.”
That said, Brigham sometimes advises her clients to take calcium supplements. “These are usually low amounts of calcium that are paired with other supplements to increase absorption in the correct locations,” she says.
As always, it’s important not to take supplements without speaking to a health practitioner first. If you’re considering taking a calcium supplement, speak to your doctor and don’t exceed the recommended dosage.
There are so many calcium-rich food sources that it’s easy to get enough calcium from one’s diet alone—even if you’re lactose intolerant or vegan!

Nothing marks the start of summer quite like the scent of barbecue wafting through your neighborhood. That savory, smoky aroma of grilled meats and vegetables is enough to make your mouth water and hanging out around a backyard grill is pure summer bliss. But if you stop and think about barbecuing—the smoke, the high temperatures, the gas or charcoal—you might start to wonder Is grilling bad for your health?
The health effects of grilled food are complicated. Obviously, a diet rich in cheeseburgers probably isn’t doing you many favors. But grilling (as a cooking method) comes with an array of potential health concerns you might want to be aware of before your next cookout. Here’s what you need to know about this beloved summer activity, as well as some tips on how to make grilling just a little bit healthier (without compromising flavor!).

First things first, we should address the question on so many people’s minds: Does grilling cause cancer?

There’s no other flavor quite like grilled meats. The act of tossing a hamburger or sausage on the grill and letting the open flame work its magic is what gives grilled food that unmistakable smoky–savory taste—but the chemical reaction that occurs during the process actually results in some gnarly toxins.
“My clients always ask me if grilling is bad for your health,” says Chelsey Schneider, a registered dietitian and certified specialist in oncology in New York City. “My answer is that it really depends on how you’re grilling, but we know that cooking at a high temperature causes harmful chemical compounds to form.”
[pullquote align=”center”]One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.[/pullquote]
When muscle meat, like a juicy steak or pork chop, gets fired on the grill, chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) form in the food. HCAs form when amino acids and other substances in meat react with heat. PAHs, on the other hand, are found in the smoke from fat dripping into flames, which then adheres to the meat. Both of these types of chemicals can actually damage your DNA according to the National Cancer Institute. Yikes!
Worse yet, consuming the harmful chemicals found in grilled meat might actually increase your cancer risk. Researchers found that when rodents were fed a diet high in HCAs, they developed cancer in their colons, breasts, prostates, and other organs. Monkeys also developed cancer cells in their livers after consuming the chemicals. According to the National Cancer Institute, PAHs caused similar health effects in studies involving rodents, as well, including leukemia and gastrointestinal tumors.
While the levels of PAHs and HCAs the test animals were exposed to were thousands of times higher than what a person would consume on a typical diet, other research shows that it still might be worth limiting our exposure. One study found that women who ate a lot of grilled, barbecued, and smoked meats over their lives had a higher likelihood of developing breast cancer.
“At the end of the day, there’s no study that has determined a safe level of these chemicals, or how much grilled meat is okay to eat,” says Schneider.

How you grill matters.

Grill masters’ favorite debate—charcoal vs. gas—will never have a clear winner from a culinary perspective. But when you ask health experts, the answer is clear: Gas grilling wither either propane or natural gas is healthier than charcoal for your body and the environment.
“It’s better to grill on a gas grill because it’s easier to control the temperature,” says Schneider. “Anything less than 300 degrees would be on the safer end.”
[pullquote align=”center”]When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction.[/pullquote]
The smoke factor also comes into play when choosing between charcoal and propane grills. Charcoal tends to cause a smokier grilling experience than gas, potentially increasing the likelihood of the formation of harmful PAHs.
Mother Earth also prefers gas grills over charcoal. Cooking over charcoal releases pollutants (called volatile organic compounds) and dangerous particulates that lower air quality and pose cancer concerns and other health risks. Charcoal grills also emit almost double the carbon dioxide levels of gas grills.
Suffice to say, when it comes to your health and the environment, gas trumps charcoal grills every time.

Healthy Grilling Tips to Get You Through Summer

Sure, there are health risks to grilling. But since that won’t keep most of us away from the open flame, we asked Schneider to share some dietitian-approved healthy grilling tips. Here’s what she recommends:

Choose lean meats.

When fat drops into the fire, harmful chemicals form. Choosing leaner cuts of meat like chicken breast or fish will help cut down on that chemical reaction. “You can also prep the meat for the grill by cutting away some of the fat, as that will reduce the amount of char and shorten grill time,” she says.

Grill lots of veggies.

“PAHs and HCAs aren’t found in vegetables. It’s really the amino acids and juices from protein that create carcinogenic compounds,” says Schneider. A vegetarian cookout might just be the healthiest way to grill!

Watch the heat.

“Using a low to medium heat setting would be better for your health,” she says. Pay attention to the thermometer on your grill, and try to keep it below 300 degrees.

Harness the magic of marinades.

Scientists have found that grilled beef steaks marinated in spices, oil, water, and vinegar contained significantly fewer HCAs than non-marinated meats. “There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs,” says Schneider. “Why not marinate your meat with rosemary and other herbs? That can make it taste good, too.”

Pre-cook your meat on the stove or in the oven.

“Just use the grill to sear it,” says Schneider. That’ll give you that savory grilled flavor in a safer way.

Turn your meat often.

“Continuously turning your meat on the grill makes it less likely to get charred, and the charred part tends to have more of the carcinogenic molecules. I recommend cutting that charred part away, as well,” she says.

Scrub down your grill frequently.

“Leftover bits of food on the grill can contribute to charring. Clean it every time after you grill. That will help limit the soot and grease that builds up,” says Schneider.

And, of course, practice safe food handling.

The United States Department of Agriculture recommends separating raw and cooked food, cooking meats to minimum temperatures, and storing food safely. Don’t forget to wash your hands after touching raw meat!

Bottom Line: Is grilling bad for your health?

It depends. While there are concerns that foods cooked over high temperatures (and with smoke) increase your risk of cancer, grilling a few times over the summer probably won’t do much harm. Also, given that it generally doesn’t involve much, if any, oil, grilling might offer some nutritional advantages over other cooking methods, says Schneider.
[pullquote align=”center”]“There’s also some research that found that rosemary could actually block the formation of HCAs and PAHs. Why not marinate your meat with rosemary and other herbs?”
—Chelsey Schneider, RD[/pullquote]
“If you’re grilling and doing it right, that’s definitely healthier than frying,” she says. “When you’re frying, the food absorbs a lot of oil, and fried foods tend to be coated in flour, so they have a high fat and carb content.”
Being conscious of what you throw on the grill and how you’re grilling it can go a long way toward healthier cookouts. So go ahead, RSVP yes to the next neighborhood barbecue. Treat yourself to a burger or sausage once in awhile, load up on veggies (nothing beats grilled summer corn), and enjoy. As with most things in life, moderation is key to staying balanced and healthy.

Mushrooms: love ’em or hate ’em, you can’t argue with the facts. There are lots of edible varieties, and they’re found in all types of cuisine, from Mexican food to Italian food and beyond. But are mushrooms healthy?
We looked to the experts to find out the details of this fungi favorite (or not-so-favorite). According to research conducted by Paul Stamets, mycologist (a biologist who studies fungi), in general, mushrooms are great sources of B vitamins and vitamin D. They’re also high in minerals like potassium, copper, and selenium, which Stamets writes are important for maintaining a healthy immune system. In his research, Stamets points out that mushrooms are chock full of medicinal compounds like triterpenoids and glycoproteins as well.

But what is a mushroom, exactly?

“A mushroom is neither a fruit or a vegetable,” says registered dietitian Vanessa Rissetto. “Technically mushrooms aren’t even plants. They are a special type of fungus.” Registered dietitian Lisa Hayim explains that plants produce their own energy, while fungi have to absorb nutrients from the environment around them in order to make energy.

What are the health benefits of mushrooms?

As Stamets found in his study, mushrooms are a great source of several vitamins and minerals, but that’s just the tip of the iceberg when it comes to all that mushrooms have to offer. As it turns out, the nutritional profile of mushrooms is pretty diverse, but here are a few of our favorite health benefits:

Anti-Cancer

You may have heard that mushrooms have anti-cancer properties, but what’s the truth of the matter? According to a study published by the Public Library of Science, mushrooms contain polysaccharides, which have tumor-inhibiting qualities. The researchers concluded that a greater intake of edible mushrooms could decrease the risk of breast cancer.
A study published in Current Pharmaceutical Biotechnology explains that triterpenoids—another compound found in some edible mushrooms—could have anti-cancer benefits too, because they are anti-inflammatory and inhibit the growth of cancer cells.
[pullquote align=”center”]“Shiitake mushrooms contain lentinan that protects cells from DNA damage, thus reducing cancer or disease formation.”
—Arti Lakhani, MD[/pullquote]
“Mushrooms are high in antioxidants, which is great with those diagnosed with any malignancy, as antioxidants reduce free radical damage and reduce DNA damage,” says Arti Lakhani, MD, oncologist, hematologist, and director of the integrative oncology program at AMITA Health Cancer Institute in Illinois. Reishi mushrooms, a type of medicinal mushroom, are one of Lakhani’s favorites, as they’re known to have anti-cancer and anti-inflammatory properties.
“Shiitake mushrooms contain lentinan that protects cells from DNA damage, thus reducing cancer or disease formation,” adds Lakhani.

Immune-Boosting

A study published in Evidence-Based Complementary and Alternative Medicine states that mushrooms may have immune-boosting benefits because they’re anti-inflammatory and antimicrobial. “Beta glucans are found in mushrooms and help cell walls stimulate an immune response,” says Hayim.

Weight Management and Blood Sugar Control

If you’re trying to lose weight, you know just how difficult that process can be. Mushrooms might help. A study published in the journal Appetite reports that eating mushrooms instead of meat at breakfast could leave you feeling fuller for longer, which could help you eat less during the day.
“Because they’re high fiber, that means mushrooms are digested slowly and thus can decrease blood sugar spikes and keep you fuller longer,” says Lakhani, who adds that this is useful if you have diabetes or are trying to control your weight. As an added bonus: Fiber can lower cholesterol, says Lakhani.

Mood-Boosting

Reishi mushrooms are an adaptogen, which means they help the body in times of physical and mental stress, says Lakhani. “They improve mood and energy and normalize any hormonal imbalance,” she says. According to research published in Phytomedicine, adaptogens change the way your body responds to stress (possibly by stimulating the production of proteins that curb stress).

So, are mushrooms healthy? Experts weigh in.

As you can see, mushrooms can have some impressive health benefits, which is why experts agree that they are healthy. “Mushrooms are low in calories, low in sugar, have no fat, and no sodium,” says Lakhani. They’re also high in antioxidants and fiber, says Lakhani.
Rissetto says three and a half ounces of crimini mushrooms contain 44 percent of the recommended daily amount of vitamin B2 (riboflavin) and 30 percent of the recommended daily amount of vitamin B3 (niacin); white button mushrooms have 36 and 30 percent of the recommended daily amount of vitamins B2 and B3, respectively; and oyster mushrooms have 32 and 39 percent of the recommended daily amount of vitamins B2 and B3, respectively.
“These B vitamins are believed to help boost metabolism,” Rissetto explains. Plus, certain types of mushrooms, like reishi, chaga, and cordyceps, have adaptogenic properties that support health, Hayim says.

Best Ways to Incorporate Mushrooms Into Your Diet

If you want to eat more mushrooms but aren’t quite sure where to start, you have plenty of options. Rissetto says white button, portobello, and crimini are some of the most popular varieties. “I love cooking with portobello because they are super hearty,” she says. “I often make a pizza with it that is super low-carb and easy to make.”
Bonus pro-tip: Mushrooms have a lot of water in them, so Rissetto recommends scooping out the gills to make them less wet.
Hayim adds that mushrooms are a great side dish when simply sautéed or roasted. They can also be thrown into any dish from stir-fries to soups, and portobello mushrooms can even be used as a meat substitute, says Hayim.
In his research, Stamets points out that heating mushrooms at very high temperatures can degrade the B vitamins in them, but eating mushrooms raw offers little nutritional value and can cause tummy troubles.
According to a study in the International Journal of Food Sciences and Nutrition, grilling is one of the best ways to cook mushrooms without sacrificing their nutritional value. (And all you busy bees out there can rest easy knowing that microwaving is also a recommended cooking method for maintaining the nutritional profile of mushrooms.)
As far as medicinal mushrooms like reishi are concerned, Hayim recommends using powders that you can add to coffee or drink as an elixir. Alison Wu, who is a food stylist, recipe developer, and wellness writer, is a big fan of reishi and cordyceps, which she adds to her morning matcha.
She advises keeping your portion size small. “As a general rule of thumb, I don’t usually put more than three to four adaptogens in each potion,” she says. “You only really need a half teaspoon of each adaptogen,” she says.

A post shared by alison wu (@alison__wu) on Jul 19, 2017 at 9:26am PDT

Potential Dangers of Mushrooms

“There are no real risks to the most common types of mushrooms, so they’re safe to enjoy without issue,” says Rissetto. You just want to make sure you’re getting your mushrooms from the right source, like a grocery store. Research published in the Canadian Medical Association Journal highlighted the case of a woman who ate wild mushrooms then went to the emergency room with stomach pain, nausea, vomiting, and diarrhea. She left with a new liver. No thanks!
So as long as your mushrooms come from a grocery store or farmers market (and you haven’t harvested them from the wilderness), you’re safe to reap the nutritional—and delicious!—benefits of this fascinating fungus. Eat up!

So you want to eat healthier, but you’re not exactly sure how. You can start at [linkbuilder id=”6523″ text=”the food pyramid”] (not a bad resource, but influence from industry lobbyists makes it far from objective). Then there’s the endless array of food philosophies—raw, plant-based, paleo, ketogenic—each of which come with its own caveats, promises, and ideal meals. But where does that leave everything else that goes along with [linkbuilder id=”6524″ text=”food choices”], like your lifestyle, your health, and your values?
Enter holistic nutrition, a philosophy that takes a broader approach to healthy eating. It’s rooted in the idea that there’s no one-size-fits-all approach to finding an effective diet. Rather, it aims to help people build a healthy relationship with food that takes into account their personal preferences, spiritual beliefs, health needs, and lifestyle choices.
“Holistic nutrition looks at the body as a whole rather than individual pieces, and we try to address root causes, rather than offer band-aid solutions, to help people rebuild their relationship with food from the ground up,” explains Emily Gough, a registered holistic nutritionist.
Wondering whether holistic nutrition can have a positive impact on your health? Read on to learn more about this whole-person approach to eating and how it can apply to your life.

What is holistic nutrition?

There are countless voices out there telling us what to eat to look and feel our best. But is there really just one approach that can work for everyone? Well, yes and no. Holistic nutrition can apply to anyone’s life for a very unique reason: It treats every single person as an individual and aims to develop eating plans that fit their personal lifestyles, whether they love to spend hours in the kitchen or they’re always on the go.
“One thing conventional approaches to nutrition tend to ignore is the psychological side to eating,” says Gough. “Holistic nutrition takes everything into account when looking at the impact food has on our bodies and how it affects us emotionally.”
The goals of holistic nutrition aren’t necessarily to help you go down in dress size or to put you on a very restrictive eating plan. Rather, holistic nutritionists believe that the path to optimum health through food will vary for every individual and that the goal of any healthy diet should be to help you feel your best.
“Holistic nutritionists look at big-picture health issues and how you’re eating. They’ll help you determine what’s working for you in your unique body and what isn’t. It’s about taking the time and putting in the effort to really determine what’s going to work best for you as an individual,” says Gough.
It’s not about being perfect or dropping a certain amount of weight each week—instead, it focuses on building sustainable eating habits that will improve how you feel while helping you meet your goals.

Applying Holistic Nutrition to Your Life

Think holistic nutrition is the right approach for you? The best way to get started is by working with a qualified holistic nutritionist. Set up an appointment with a professional who has a holistic nutrition degree or certification. Generally speaking, health insurance doesn’t cover holistic nutrition counseling—so check with your benefits provider to see exactly what your plan offers and whether you should expect to pay out of pocket for services.
Your first holistic nutrition consultation will go in depth into your health history, eating habits, and goals, taking about 60 to 90 minutes.
“I have a full intake form that goes through everything from how you’re sleeping to your stress levels. I want to get to know you, too, so I’ll ask about your relationship, your work, and your health. Most importantly, I want to understand why you’re coming to see me and what your goals are,” explains Gough.
The most common goals for people seeing a holistic nutrition consultant are to lose weight, sleep better, and reduce stress. Your nutritionist will certainly keep those specific goals in mind but will likely approach them from the broader perspective of helping you feel your best and build a healthy diet that you can sustain long-term.
“Even for someone who wants to lose weight, I try to get them to refocus their energy on improving their overall health and building a healthy lifestyle. A lot of people have gone through life with food making them feel a certain way for so long that they have no idea how good they could feel if they made some changes,” says Gough.
After a holistic nutritionist understands what you’re hoping to achieve, they’ll then suggest specific changes to your diet and lifestyle that take your preferences into account. For example, if you absolutely hate cruciferous vegetables, your holistic nutritionist is not going to suggest adding steamed broccoli to every meal as the change wouldn’t be sustainable long term. If you already adhere to a particular food philosophy, they might encourage you to become a little more flexible to see if it improves your well-being.
“If someone’s eating a totally vegan diet and we’re doing what we can to sustain that, but she’s still feeling really crappy after a while, I may suggest adding a little bit of fish or an egg to see if it improves her health,” says Gough. “It’s great to have a value system, but you have to look at how your individual body will react.”
For holistic nutrition to be a success, you need to approach it with an open mind. Your holistic nutritionist will suggest making gradual adjustments to your diet during weekly meetings (either in person or by phone) over the course of three to four months. They might also ask you to document your transition to a holistic nutrition diet through food journals, mood trackers, and sleep logs to better understand how what you’re eating is affecting your overall health.
“Our measurement for success is whatever your specific goal is. There’s no single approach to holistic nutrition, and the way you get there will be tailored to the individual,” says Gough. “We need to see what’s working for you, and you need to be honest with your holistic nutritionist.”

Interested in becoming a holistic nutritionist?

Perhaps you’ve always had a passion for health and wellness, and you’ve found that holistic nutrition has improved your life so much that you’re ready to spread the good word to others. How do you become a holistic nutritionist?
The path varies depending on your background and location. In general, it’s a good idea to undergo formal nutrition education, such as by earning a bachelor of science in nutrition. Then, you can enroll in a holistic nutrition certification program.
For Gough, that meant attending the Canadian School of Natural Nutrition. The National Association of Nutrition Professionals also offers a list of holistic nutrition programs that can help get you trained in this field. Holistic nutrition training takes one to two years and will include science- and nutrition-based coursework, along with requirements to conduct case studies on real people. Once you earn your holistic nutrition certification, you’ll be able to pursue a license to offer your services in your particular state or country.
So after all that training, how much can a holistic nutritionist expect to make in a year? That’s a tough question to answer, says Gough.
“Salaries for holistic nutrition professionals vary widely, depending on what you’re willing to put into your business and how you go about it. Most people start at about $100 an hour, and that would only increase as you gain experience and undergo additional training. But as for your annual salary, it depends on how many hours you choose to work each week,” she says.
Overall, holistic nutrition can be a comfortable, fulfilling career option for people who are deeply interested in helping others adopt healthy lifestyles.
Whether you use it to improve your own life or go on to offer counseling to others, holistic nutrition aims to give people the tools and habits they need to develop life-long health and wellness. The idea is to find food solutions that work for your mind and body on an ongoing basis—and sometimes that means allowing for the occasional cupcake or cocktail.

Food cravings and a seemingly insatiable appetite can be annoying and inconvenient. After all, it’s hard to concentrate on work or socializing when you’re hungry all the time.
Hunger is your body’s way of telling you that you need nutrients. But what should you do if you feel like you’re eating enough, but you’re constantly ravenous? How could you change your diet so that you feel full and satiated for longer? And are there any safe, natural appetite suppressants that can be used to curb your cravings?
The answer is more complicated than you’d think. Here’s what you need to know about natural appetite suppressants.

Why would someone need to suppress their appetite?

If you’re reading this, chances are you feel like you’re overeating, or you eat an adequate amount, but you still feel hungry. If you want to solve this problem, you have to consider its root cause. When it comes to suppressing your appetite, asking Why? is just as important as asking How?
According to the experts we consulted, there are two main reasons why people overeat: either they’re not getting enough nutrients or calories from their current diet, or there’s an underlying psychological issue.
If you’re overeating for emotional reasons, the “cure” needs to meet your emotional needs. “For many people, overeating is a response to restriction and deprivation,” says Alexis Conason, PsyD, a licensed clinical psychologist and researcher who specializes in overeating and body image.
[pullquote align=”center”]“When we make certain foods off-limits, we tend to rebel and overeat that food.”
—Alexis Conason, PsyD[/pullquote]
Conason founded The Anti-Diet Plan, a mindfulness-based program to help people struggling with overeating and body image dissatisfaction. “When we make certain foods off-limits, we tend to rebel and overeat that food,” she says. Overeating can be used as an attempt to meet your emotional needs—becoming a response to sadness, boredom, and loneliness—especially when your needs aren’t being met in other areas of your life. “While occasional overeating is totally normal, when this is our primary way to cope with feelings, it becomes problematic because food can’t truly meet our emotional needs,” Conason explains.
It is possible that you’re not overeating, but that you want to suppress your appetite so that you consume considerably less than you should be eating. If this is the case, remember that an appetite suppressant can’t and shouldn’t make you eat less than what your body needs to function; if it does, then you’re missing out on essential nutrients.
If you feel the need to lose weight at the expense of your health, reach out to National Eating Disorders Association (NEDA) for support and more information.

Why should I avoid over-the-counter appetite suppressants?

When you’re hungry, your body is telling you that you’re lacking the foods you need to survive. When we lack these nutrients, we tend to feel very hungry. For that reason, the best way to keep yourself feeling full is to eat a diet rich in all the necessary nutrients. Some supplements can help you with that.
Unfortunately, a lot of over-the-counter appetite suppressants are potentially dangerous. “A lot of the so-called diet pills on the market have serious side effects and are also often not well-tested,” says Abbey Sharp, a registered dietitian and food blogger.
[pullquote align=”center”]“While occasional overeating is totally normal, when this is our primary way to cope with feelings, it becomes problematic because food can’t truly meet our emotional needs.”
—Alexis Conason, PsyD[/pullquote]
“My advice would be to avoid any over-the-counter diet pills, the exception being a fiber powder supplement, which is a safe way to increase your fiber intake while promoting satiety.” Some over-the-counter diet pills might market themselves as herbal or natural appetite suppressants, but these are often dangerous too.
Instead, the experts suggest you focus on integrating certain foods in your diet to help you feel nourished and satisfied naturally. The correct nutrients in the form of foods and supplements are the best natural appetite suppressant there are.

What are some natural appetite suppressants that I can integrate into my diet?

If you want to feel less hungry without harming your body, listen to your appetite instead of suppressing it. As Conason says, “Our hunger is an important signal, and it should be used to guide our eating, not suppressed and fought against.”
To feel less hungry, your diet can be modified to ensure that you’re getting the right nutrients. “The best ‘appetite suppressants’ are foods rich in fiber, good fat, and protein. All of these are digested slower in the body compared with simple carbs, which can help you stay fuller longer,” says Sharp. “Reach for foods like avocado, nuts, lean meats, beans, and high-fiber veggies.”
“If low-calorie foods are consumed, but they spike insulin levels—for example, low-fat diet foods like shakes, bars, rice cakes, et cetera—the body is unable to learn how to use its own fat store for fuel. When the insulin level drops, the cravings for food increase,” says Keith Kantor, RD, PhD.
Kantor is a nutritionist and CEO of the Nutritional Addiction Mitigation Eating and Drinking (NAMED) program. “It is important to dump the diet mentality and eat real, whole, unprocessed foods that are rich in heart-healthy fats, along with quality protein and high-fiber carbohydrates, preferably in the form of vegetables and some fruits.” Kantor says that this sort of diet will promote steady insulin levels and reduce cravings and hunger.
Integrating the following foods in your diet can help you feel fuller for longer by providing your body with the nutrients it needs.

Water

Sometimes we think we’re hungry when we’re actually thirsty. Drinking water throughout the day can prevent you from overeating as it provides your body with the hydration it craves. “It’s a good idea to ensure you’re well-hydrated before indulging in a big meal as it may help you eat less,” says Sharp. “The same can be said for water-rich foods like veggies, fruit, tea, and broth-based soup.”

Spices

The capsaicin compounds in spices help you feel fuller, says Sharp. This is because capsaicin compounds might be linked to supporting metabolic health. Sharp suggests that you try to add spicy peppers or hot pepper sauce to your meals more often.
Spices have a range of other health benefits, too. “Spices and herbs are loaded with antioxidants, and I recommend people get them out of the spice cabinet, into their cooking, and onto the table, both for flavor and for potential health benefits,” says Keith Ayoob, EdD, RD, associate clinical professor at Einstein College of Medicine.
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Saffron is often recommended as a natural appetite suppressant, but Ayoob points out that the available evidence on saffron as an appetite suppressant is too preliminary to suggest it to clients. Sharp warns that saffron could cause vaginal bleeding if ingested in large amounts—a claim that corresponds to its traditional use as an abortifactant—so you should avoid consuming it in supplemental doses if you’re pregnant.

Caffeine

Caffeine can work as a natural appetite suppressant, says Sharp, so a cup of green tea or coffee might help you reduce your cravings. Don’t overdo it, though!  “Caffeine obviously can be dangerous if consumed in excess. Risks include anxiety, insomnia, digestive issues, high blood pressure, and other heart issues,” says Sharp. “Most people should stick to no more than 400 mg a day—that’s about 4 cups of brewed coffee.”

Fiber

Fiber is an essential nutrient that will help you feel fuller for longer. Sharp and Ayoob both agree that fiber supplements are the only over-the-counter supplements they’d recommend for natural appetite suppression, and even then, they would recommend fiber-rich food before supplements.

Conjugated Linoleic Acid (CLA)

Recommended by Kantor, CLA is a naturally-occurring fatty acid found in dairy and meat that can also be taken as a supplement. Kantor points out that this is not primarily an appetite suppressant, rather, it supports the metabolism and regulates insulin levels, which will help by naturally reducing your cravings for carbohydrates.

Chromium

Chromium is a mineral we need in trace amounts according to Kantor. Again, this isn’t a natural appetite suppressant in itself, but it helps regulate our blood sugar levels. Chromium is found in broccoli, grape juice, garlic, whole grains, potatoes, seafood, and nuts, and it can also be taken in supplement form.
As always, it’s important to consult with your doctor before taking any supplements—even if they are natural.
Adding a little fiber to your diet might not produce a noticeable effect, but creating a well-balanced diet should satiate you. “With the exception of fiber, protein, fat, and water, consuming foods with mild appetite suppressant properties will likely only have a negligible effect and, depending on your tolerance, you may need to consume unhealthy amounts to get the effect,” says Sharp. “It’s best to see these as little boosters to compliment an otherwise high-fiber, high-protein diet.”
Remember that none of these appetite suppressants should replace a meal. If you drink all the green tea or water in the world, but you aren’t eating sufficient, nutrient-rich meals, you’ll still feel hungry because your body won’t be getting the nutrients it needs.

Is it safe to take natural appetite suppressants?

If you’re taking over-the-counter suppressants or diet pills, be wary that they’re usually not approved by the FDA—which is why we’re recommending safer supplements and dietary adjustments instead of pills. Virtually any food or supplement can be unhealthy in the wrong amounts, says Ayoob.
“As with anything, the dose makes the poison—but also provides the benefit,” Ayoob shares. “High-fiber foods can be great and help you feel full with fewer calories, but introducing too much fiber too quickly can result in some unpleasant side effects.”
[pullquote align=”center”]“While using appetite suppressants in and of itself doesn’t indicate an eating disorder, I see it as cause for concern and warrants further assessment.”
—Alexis Conason, PsyD[/pullquote]
The expert-recommended supplements and foods are less risky than pharmaceutical appetite suppressants, says Kantor. That said, “if you take absurd amounts and totally disregard the recommended dosages, there could be side effects, like upset stomach, et cetera, [even] from natural supplements,” he adds.
Of course, it’s also important to consider the psychological safety of taking natural appetite suppressants. If you’re using potentially harmful appetite suppressants to lose weight, you may have an eating disorder, Conason says. And yes, this includes diet pills that market themselves as herbal appetite suppressants. “I think that the use of appetite suppressants, especially over-the-counter or ‘all-natural’ medications that are not prescribed under the guidance of a medical doctor, should be a sign to assess for symptoms of an eating disorder or disordered eating,” she says. “While using appetite suppressants in and of itself doesn’t indicate an eating disorder, I see it as cause for concern and warrants further assessment.”

Which lifestyle changes can help me manage my appetite?

Sometimes, the best natural appetite suppressants aren’t things you eat or drink, but changes in your mentality. As mentioned before, food can be as much of a psychological issue as it is a physical one.

Time

Not feeling satisfied after a big meal? Give yourself some time before reaching for seconds. “Perhaps one of the best natural appetite suppressants is time,” says Ayoob. “It takes about 20 minutes after being actually full for the brain to tell you that you’ve had enough. I will often recommend eating the lower-calorie foods first.” Additionally, he recommends slowing down the speed at which you are eating. “Inhaling food is the worst thing—there’s less enjoyment and more likelihood of overeating.”

Listening to Your Body When You’re Full

If you often find yourself eating until you’re stuffed, Ayoob suggests you listen to your body and pause when you’re no longer hungry. “The goal is to feel full, not stuffed. If people are used to overeating and feeling stuffed, then feeling comfortably full may not be as satisfying for them,” says Ayoob. He emphasizes that we often eat even when we know we’re full.
“For example, you order a steak dinner. You’re full so you have the remainder wrapped up to take home. Then you look at the dessert menu and order something.” His example highlights some of our unhealthy eating habits. “Learning to recognize when your body has eaten enough is a huge step here,” he says.

Mindful Eating

Conason’s Anti-Diet Plan helps people use mindfulness to curb overeating. A useful tool for people who tend to overeat is mindful eating. “Mindful eating is the process of being completely aware and present in the current moment in our eating experiences and in our body,” she says. “It involves being attuned to our body’s internal signals of hunger, fullness, taste, and how our body reacts to certain foods. It also involves using all of our senses to eat and enjoy our food.” In other words, you use mindfulness to be in the moment and savor all that’s good about your foods. Yum!
According to her research, mindful eating is healthier than a lot of the diet- and weight loss–focused approaches to dealing with overeating. “The foundation of mindful eating is self-compassion and acceptance,” she says. “In my experience, we need to embrace a non-restrictive approach to eating in order to truly eat mindfully. After all, how can we listen and honor what our body is telling us when we are depriving our body of what it is asking for?”

What happens if I constantly eat despite being full?

As Conason said, occasional overeating does happen, but if you find yourself binging regularly, a natural appetite suppressant isn’t the answer. You might have binge-eating disorder (BED). When it comes to eating disorders, many of us know about anorexia or bulimia. BED is a lesser-known disorder, despite the fact that it’s the most common eating disorder in the United States.
According to NEDA, BED is characterized by overeating even when you feel physically full. Often, this overeating is accompanied by feeling out-of-control and distressed. Take a look at the NEDA website for the full diagnostic criteria.
Fortunately, BED is treatable, as are other eating disorders that might tempt you to use appetite suppressants. “You don’t have to go at it alone,” says Conason. “Search for a local therapist who specializes in the treatment of eating disorders. If needed, your therapist can help you assemble a treatment team that may include a registered dietitian, a psychiatrist, and other medical professionals.” Conason recommends contacting NEDA or the Binge Eating Disorder Association for more help and information.
When it comes to natural appetite suppressants, our best bet is getting the nutrition our bodies need to function at optimum levels. After all, hunger is how our bodies tell us they need nutrition. If we feed ourselves the correct foods and supplements, we’re less likely to feel hungry after we’ve eaten. Giving our bodies the right sorts of food and supplements can help us address our appetites healthfully instead of trying to make them go away.