Tag: fuel

I used to be a sugar addict. Well, that’s not entirely true. Technically, I’m a RECOVERING sugar addict. Which means that I’m a work in progress and still salivate like Pavlov’s dog every time I hear the Mister Softee bell. Sigh. If you struggle like I do with giving it up, know that your pain isn’t in vain. I initially began my journey to ditching “the white death” because of the empty calories that were devoid of any nutrition. Although that’s a pretty good reason in my book, the benefits of being sugar free extend way beyond what I realized. Yea I knew that it was better for my waistline to eat broccoli instead of sugar, and probably also for some part of my blood or body that needed more vitamins and fiber or something. But I had no idea that ditching the sweet stuff would make my liver healthier and my brain better. Check out these 6 maladies sugar can contribute to and learn just how crappy it is for you.
The sooner you give it up…or keep it in major moderation, the better.

Obesity

Sugar is one of the most addictive substances on the planet and because it leads to decreased satiety (you’re not satisfied as you eat more of it), people lose control over how much they eat. Studies show that people who consume more sugar (as opposed to or salt) are more obese. This is especially true for people who drink a lot of sugary beverages.

Heart Disease

For years it was believed that saturated fat caused high cholesterol and thickening of the arteries, but new studies show that it’s really sugar that may be one of the leading causes of heart disease. Studies show that in large amounts, sugar can raise: triglycerides, LDL, blood glucose and insulin levels and increase abdominal obesity (or visceral fat…the bad kind) in just over 2 months.

Cancer

Cancer is characterized by uncontrolled growth and multiplication of cells. Insulin regulates this kind of growth and studies show that having high levels of insulin can contribute to cancer. Additionally, eating a lot of sugar can inflame your body, and inflammation is a known cause of cancer as well.

Diabetes

Insulin is a really important hormone that helps glucose enter the body and tells cells when to start burning fat. Too much insulin however is really bad for you and can lead to a condition known as Insulin Resistance which can lead to Type 2 Diabetes. The more sugar you eat, the more insulin your pancreas kicks out. The more it kicks out, the less it will be able to work. The less insulin works the higher your blood sugar rises causing a whole lot of harm. Once your blood sugar elevates to a certain level and stays there, you’ll begin to notice the signs that you have Type II Diabetes and all of the problems that come with it.

Brain Damage

Large amounts of sugar in your diet can reduce the chemical inside your brain that’s responsible for the production of new neurons. Neurons are in charge of your memory and any change in them can affect the way you learn and remember new information, and can hinder your ability to make new memories.

Fatty Liver Disease

The liver is responsible for turning sugar into fat, where it is pushed out as cholesterol. Sometimes, if there’s a lot of it, not all of the fat gets pushed out and some particles can get stuck in the liver. Studies show that people with fatty livers eat up to 2-3 times as much sugar as the average person.

Drink more water! Hydrate. Blah blah blah. We all know we should drink more water. It’s practically shoved down our throats daily. So much so that there’s even an app for counting how many glasses you’ve downed! But why do we need to drink more water? Because we’re thirsty? Because we’re told we need it, that’s why. After some research, I learned that hydrating is more important than you might realize…and for more reasons. Check out the 10 reasons why you should start your day with one big glass and continue drinking water for the rest of the day.

1. It can make you happy!

Think your hormones are making you cranky? You may not be drinking enough. Research has shown that even mild dehydration can negatively affect moods. The good news is that the cure is almost immediate. Chug two glasses of water and feel yourself switch from crappy to happy!

2. You’ll look younger

Water not only hydrates the inside of your body, it hydrates the outside too. Your skin is the largest organ in your body, and drinking lots of water can improve the color and texture of your skin by keeping it from drying out and helping it to build new cells properly.

3. You’ll have more energy

Water composes 75 percent of your muscles, and dehydration can lead to fatigue, weakness, and dizziness. Water fuels your cells and gives you the energy and strength to kick butt in your workout and power through your daily chore list.

4. You’ll be smarter

Dehydration can actually cause your brain tissue to shrink. When you don’t drink enough water, your brain has to work a lot harder to perform at the same level. Dehydration can also impair your attention span, memory, and motor skills.

5. Your joints will feel better

The cartilage in your joints is made of about 85 percent water, and water cushions it and keeps it soft and hydrated. Drinking lots of water will keep you moving faster, pain free, and longer.

6. You’ll get better quicker

Studies show that people who stay hydrated get sick less often, and when they do they recover faster. Water boosts your immune system, and drinking plenty of it helps fight against ailments like the flu, cancer, and even heart attacks.

7. You’ll be skinnier

Your body can confuse thirst with hunger, and if you’re like me, you dive for something to eat at the first sign of discomfort. The truth is oftentimes you need water instead of food. Drinking plenty of water can save you hundreds of calories a day. Staying hydrated can also serve as an appetite suppressant simply because it makes you feel full. Try drinking a glass of water before each meal and watch yourself get fuller, quicker.

8. You’ll have less belly pain

Water in your stomach and digestive tract helps things move along faster. It attaches to fiber in the colon and helps dissolve it and fats. If you don’t have enough fluid in your body, your colon will take some water out of the stools, leading to constipation and belly pain.

9. Your eyes will feel better

The membranes in your eyes and mouth are composed of and made healthy by water too! The water in your body hydrates your eyes and lubricates them. When you don’t drink enough, your eyes (and mouth) suffer.

10. It’ll cure your headache

Some studies show that up to 75 percent of people walk around dehydrated all day. One of the main signs of dehydration is headache, which could develop further into a migraine. When your brain loses water and shrinks, it triggers pain receptors that give you a headache. Most of us pop Advil and wait for it to go away when we really should be drinking water! Aim to drink a few small sips a minute until your headache goes away.

The Paleo diet. The Med. The MIND. The Dash. Vegetarian, vegan, low-carb, low-sugar…low-FODMAP?
Yes. There’s a buzzy new diet on the grid, and you should take note of this one—not because it’s trending and even if you are completely, totally anti-diet.
Normally, I’m not one for restrictive regimens. I’ve researched all these so-called healthy approaches, tried one or two—and after a while, have come to the conclusion that flat-out, forever deprivation just leads to problematic issues with eating and food. I think moderation is the best policy.
But when struggles with Irritable Bowel Syndrome finally led me for a check-up with my doc, we looped back to the almighty l0w-FODMAP diet. I’d dabbled in this approach before, researched it to death, and finally decided to give it a go—despite my diets-no-more attitude. Here’s why.

What the heck is a FODMAP?

At the most basic level, you may be wondering: What on earth is a FODMAP? It’s not one “thing,” but many things. It’s an acronym:
Fermentable Oligo, Di-, Mono-saccharides And Polyols.
Although you’d never know it by looking at that super-confusing term, the contents above are all over your delicious Western diet. Basically, they are the carbohydrates you frequently eat that your body does not naturally handle well.
FODMAPs are osmotic, meaning they suck water into the GI tract. In addition, they’re quickly fermented in the gut by microscopic bacteria, leading to uncomfortable symptoms like gas and bloating—which anyone may have, but particularly people with IBS or digestive troubles.
A few FODMAPs are no big deal, but excess can prevent a problem. Think about the concept like a bucket in the small intestine. Everybody’s FODMAP bucket is a different size—but smaller the more sensitive you are to FODMAPs.
Every time you eat these types of carbohydrates, they go into the bucket. At a certain point, when you’ve had more FODMAPs than your body is personally equipped to handle, the contents of your bucket will spill over into your large intestine to cause symptoms. And no one likes to be bloated and gassy, with abdominal pain and constipation or diarrhea all the time. Right?

What foods are high in FODMAPs?

I knew you’d see the logic. Now, let’s talk more about high-FODMAP foods, which all sort of pare down into five key groups.
fructose (fruits like apples, watermelon and pears; high-fructose corn syrup; honey)
lactose (dairy products like cow’s milk, yogurt, soft cheese and ice cream)
fructans (wheat and rye, certain veggies, onion and garlic)
galactans (dried peas, beans, legumes)
polyols (certain fruits, certain veggies, sugar alcohols)
A low-FODMAP regimen is an elimination diet. During the first phase, your job is to get rid of all high-FODMAP items and clean up your gut of every little thing that ails it. If this sounds like a lot, it is.
You’ll nix lots of fruits like apples, blackberries, peaches, cherries, watermelon and mango. You’ll nix some veggies, like asparagus, cauliflower, mushrooms and peas. No dairy, meaning cow’s milk, soft cheeses like cottage cheese or ricotta, ice cream, yogurt. No wheat, no rye, no barley; you’re basically going to go gluten-free. Dietary “extras” need to be sorted; anything high in fructans or polyols especially will have to go, including garlic, onion, sugar alcohols and agave. Anything high in fructose, like honey or HFCS, is also a no-go.

That sounds horrible. (Why would I ever do that?)

I know. When I first saw all the stuff I couldn’t eat, I kind of started hyperventilating. I mean—no ice cream? No honey?? No BREAD??? Yeah, but first off, it’s only for a while. Although a low-FODMAP diet is definitely restrictive, the elimination phase lasts just a couple months, maximum.
Secondly, there’s still a lot you can eat. Basically, protein sources are all good-to-go, meaning chicken, beef, pork, fish, egg and deli meats. You can eat most nuts, except cashews and pistachios. You can eat grains like quinoa, rice, oatmeal, and corn-based items. Fruits and veggies aren’t all bad, so you can still nosh on bananas, blueberries, strawberries, cantaloupe, honeydew, lettuce, tomato, cucumber, eggplant and carrots. You can even eat some awesome cheeses like feta, mozzarella and swiss. (Ask your doc, though, before starting a regimen on your own. Scientists are measuring FODMAPs all the time, and changing these lists.)
Once symptoms that are diet-based resolve to the best they are able—your doc or a trained RD will help you determine this—you will begin to add the taboo foods back into your life. Category by category, one food at a time.
This will determine your tolerance for specific types of FODMAPs, and basically identify your personal perfect, gut-friendly diet—and the more you know your gut in general, the better you’ll be able to predict and avoid the foods that will cause you symptoms.

The Diet’s Biggest Takeaway

If you suffer from digestive symptoms regularly, I’d recommend a short-term dive into FODMAPs—even if you eventually decide that you’ll soldier on with symptoms if it means you can eat your favorite ice cream after dinner or keep gluten in your diet.
So, why do it? Because knowledge is always power. And there may come a day—a wedding, a big presentation at work, an all-day event—where you really don’t want to (or don’t have time to) deal with the nuisance of GI problems, and you’ll be glad to know what foods trigger those for you. You can stick to your “safe” foods, because you’ve predetermined them. If you don’t predetermine them, you’ll be taking shots in the dark every time you eat.
So if you’ve got IBS, think you have IBS, or just have a finicky gut, talk to your doctor about a low-FODMAP approach. After six weeks on the elimination portion, and about two more to go, I’ve survived to tell you about it—and I’ve reduced my symptom load by probably about 70 percent, which is definitely a win in my book. (Although, yes: I’m really looking forward to trying cheesy bread and ice cream again. Mmmm…)

You want to lose weight, so you go on a diet. It encourages smaller, more frequent meals throughout the day, claiming you will rev up your metabolism and curb overeating. I don’t need to point fingers here. There are countless diets, studies, and even health professionals that recommend this rule of grazing.

What if I were to tell you, however, that this small meal/high frequency plan is actually what I put people on when they want to gain weight? (Yikes.)

Is it possible that this way of eating can benefit both groups of people? Or, is one being misguided?

THE PROS OF GRAZING: WHAT DIETS CLAIM

– You never feel so ravenous that you’re prone to overeating to the point of discomfort.

– Going too long without eating can slow metabolism.

– It provides a constant energy supply.

– It works for Jennifer Aniston, and don’t you want to look like Jennifer Aniston?!

THE CONS OF GRAZING: WHAT RESEARCH SAYS

– Our “mini” meals may not be quite as mini as we think, so instead of six small meals a day, we’re eating the caloric equivalent of six full meals a day. Oops.

– Going too long without eating can slow your metabolism, but “too long” is more like six hours or more. Skipping full meals can work against you, but waiting to eat a meal until around that five hour mark is beneficial. (Eating every five hours works out to be around three meals a day.)

– When we eat too frequently, we have a constant circulation of insulin. You know it as that stuff that controls blood sugar, but it is also a very powerful fat promoting hormone; it turns on the body’s processes for creating and storing fat. Not so great when we want to lose weight!

– We don’t solve the real issue of overeating: relying on external cues to start and stop eating, like emotions, convenience, habit, and the sight and smell of food. Sure, feeling too hungry can lead to eating too much and too quickly, but feeling adequately hungry is just a normal part of life. It’s our bodies saying, “Hey! It’s time to eat now!” When we eat every two or three hours, we tend not to feel hunger strongly or at all.

– You have to constantly think about food. Rather than eating, enjoying it, and moving on to other wonderful things in life until the next meal, you finish eating and almost immediately have to start thinking about what to eat at the next snack. It’s exhausting!

– It may harm our digestive tracts.

THE BOTTOM LINE: FLOP!

Can you lose weight by eating small meals frequently throughout the day? Probably, if you understand what “small” means for your body.

However, too often, this idea of grazing only perpetuates underlying problems: overeating, obsessing or worrying about food, ignoring hunger signals, and trying to be in control rather than in charge of your body.

It is far better for the human metabolism to space out meals, and preliminary research even suggests that a long overnight fast (12-14 hours) may be critical. We need to fuel our bodies regularly throughout the day, but “regularly” is only three meals and maybe one mini snack, depending on how your meals fall. If you eat breakfast at 6:30am and lunch at 1pm, yes, you probably need something mid-morning to tide you over; if breakfast is at 8am and lunch is at noon, probably not.

Here’s the rub, though: if you take this article to heart and start rigidly eating only every five hours because I said so, you would still be ignoring your body’s important messages over some external cue (me). Listen to your body. Are you physically hungry or emotionally hungry? Is your stomach growling, or is it just “time” to eat? If you’re unsure, wait twenty minutes. Either you will forget about eating, in which case you were not truly hungry to begin with, or you will get more hungry and therefore more confident that food is the appropriate solution.

Research overwhelmingly supports set meals over constant snacks, but you may feel hungry before that four or five hour mark. If that’s the case, eat something, but also take a look at what you had the meal before; perhaps it was too low in calories, a certain nutrient (carbs, protein, or fat), or fiber to hold you that long. Make a note of it and tweak it next time.

Life is really just one big experiment, anyway. Don’t be afraid to try something new and see where it takes you. You may be surprised.

Hi, my name is Jessica Serdikoff, and I am a chocoholic. (Ok, ok, I kind of really hate that word, but I am definitely a dedicated chocolate enthusiast.) I probably eat some form of chocolate most days of the week.

I am also a registered dietitian.

Fortunately, these two sentences do not have to be at odds.

Most of chocolate’s benefits are tied to the cocoa bean’s high flavonoid content, a type of antioxidant, or compound that has anti-inflammatory effects on the body, basically. (That’s a good thing.) None of the research proves that cocoa causes any positive health outcome, but here are just some of the associated benefits:

 – Promotion of a healthy population of gut bacteria (arguably the hottest topic in health research at the moment)

– Lower body mass index (a commonly used measure of a person’s leanness)

– Reduced risk of Type 2 diabetes through improved blood sugar regulation

– A neutral effect on cholesterol levels, despite containing saturated fats

– Lower blood pressure

– Reduced risk of cardiovascular disease

– Improved memory

The evidence supporting overall improved cardiovascular functioning is particularly strong. Even so, there is a mantra that we must remind ourselves of when it comes to wellness: if some is good, more is not always better. There are also plenty of caveats to all of the research.

First of all, you don’t need to eat pounds of chocolate to get the benefits. Really, only a small square on a regular basis is all that’s recommended.

Second of all, it’s the cocoa that seems to have the majority of the benefits, so diluting it with cream, sugar, and other less nutrient-dense ingredients can cancel out its positive effects. That means that the double chocolate chunk muffin at your local coffee shop and the chocolate coated candy bar at the checkout lane of your favorite retailer are still best saved for occasional treats, and don’t really count as “superfoods.” We want to go as dark and as pure with our chocolate as possible to reap all of its purported rewards. Most experts say anything above 72% is fine, but really, the darkest you can palate is ideal.

If you’re more of a milk chocolate person, even 72% might seem like a reach. I get it. I was once in those same shoes, and now I even enjoy 100% unsweetened chocolate (seriously). It takes time, patience, and a little activity involving mindful eating.

You see, chocolate is not just about the flavor. If it were, sweetness would be key to offset pure cocoa’s natural bitterness. However, the experience of eating chocolate is also about the creamy texture and its richness, and these factors do not need sugar to balance them out. When we focus on them, letting the flavor linger in the background of our minds, it’s much easier to appreciate a darker square than we otherwise would.

The next time you find yourself with some chocolate, preferably one classified as “dark,” try this (or this): sit in a quiet place, in a comfortable chair. Dim the lights if you’d like. Silence is ideal, but feel free to put on some light classical or jazz music if you prefer. Unwrap the chocolate. Take one bite, and close your eyes. Move it around in your mouth slowly without biting down. How does it feel? How does the texture change as it begins to melt? Chew it slowly. Do the flavors change as you chew, or as you pass it to different areas of your mouth? How do you feel? When you’re ready, swallow the chocolate, following it as it moves down your body. Is there a taste or sensation that lingers? How do you feel now? Take a deep breath, exhale, and open your eyes.

I find that many of my clients who participate in this exercise enjoy dark chocolate more than they thought they would or usually do, and that one square is enough to satisfy them.

You may need to start with a 50-60% chocolate bar, and that’s ok. Start there, and every so often, continue challenging yourself with increasingly dark varieties. Adding cocoa powder to smoothies, oatmeal, and even savory sauces and stews can be a nice first introduction. You may also find that adding something to the particularly dark squares helps your palate. When I started experimenting with unsweetened chocolate, I found that a thin layer of all-natural peanut or almond butter and a pinch of coarse sea salt completely transformed the bitterness of the chocolate into a complex earthiness that I loved.

There are dozens of ways to enjoy chocolate’s flavors, textures, and health benefits. Let all dedicated chocolate enthusiasts unite, because if we’re mindful, we can have our chocolate and eat it, too.

Organic food is definitely a bit more expensive than conventional food. Depending on the season and the region of the country, the U.S. Department of Agriculture (USDA) estimates that organic food is 10 to 30 percent more expensive than conventional food. But is it worth the price? Let’s take a closer look.

What Does Organic Really Mean?

In the U.S., organic foods are certified and regulated by the USDA’s National Organic Program (NOP). Foods that have been certified organic carry a USDA certified organic label, which tells you a number of things about the food you’re buying. 

First, if it’s produce, you know the food was grown without synthetic pesticides. Organic farmers use mulch, manure, crop rotation, and some natural pesticides to stave off insects and pests. Organic livestock cannot be given hormones or antibiotics to prevent disease and instead they’re provided with outdoor access, organic feed, and improved living conditions. What’s more, when you buy organic, you know your food cannot be genetically modified.

Additionally, using ionizing radiation to kill food-borne illness is not allowed. This is the process of putting foods through a radiation chamber to kill bacteria. Although it’s considered safe, it makes some people understandably uncomfortable. The process can create free radicals in food and reduce the nutritional value because vitamins and nutrients are destroyed in the process. Organic food also prohibits the use of sewage sludge as a fertilizer on crops. Sewage sludge, a semi-solid material leftover from sewage treatment, is often used on conventional crops.

Yum.

Is Organic Food Better for Your Health?

Conventional foods contain a lot of pesticide residue. And glyphosate, the most commonly used pesticide in the world, has been tied to a host of health ailments. Studies have shown that glyphosate, the active ingredient found in the herbicide Roundup, may interfere with biochemical reactions in the body, which can predispose humans to obesity and Alzheimer’s and Parkinson’s diseases. Ingesting glyphosate by eating the residue on conventional produce can interfere with bacteria in your gastrointestinal (GI) tract, depleting amino acids. And it’s becoming more and more clear that your GI tract is responsible for the overall health of your immune system.

Not to mention that organic food does not contain antibiotics, and it’s these antibiotics that can cause antibiotic resistance. In fact, 80 percent of the antibiotics used in the U.S. are actually fed to livestock to fatten them up and stave off disease. Scientists have tied antibiotic resistance to the overuse of antibiotics in the foods we eat. According to the Centers for Disease Control and Prevention (CDC), 2 million people become infected with—and 23,000 die as a result of—antibiotic resistant bacteria each year.

Then there are all the hormones found in beef, dairy, pork, and poultry. Hormones are fat-soluble molecules and accumulate in fat tissue. When hormones build up in the body’s fat tissue they can have detrimental effects on health. Breast lumps, for example, can be caused by an imbalance in the body’s hormones. So the bottom line is, while organic may be more expensive, you get a lot of health bang for your buck.

Is Organic Farming Better for the Planet?

Beyond human health, organic foods are also better for the health of the planet. The onslaught of pesticides used on conventional crops can pollute soil and groundwater. Ponds and lakes situated near agricultural areas often contain toxic algae blooms which not only kill off marine species, they can even make the water undrinkable. What’s more, genetically modified Roundup Ready crops are often sprayed with inordinate amounts of Roundup because the crop itself is resistant. Although the crop may live, everything else around it dies, creating a dead zone. Dead zones damage flora and fauna in areas near conventional agriculture all the way down the food chain. Milkweed has been killed off across the Midwest because of the high use of pesticides. As a result, the Monarch butterfly, which feeds on the milkweed, is also dying off.

Organic food may be more expensive than conventional food, but it’s well worth the price. Organic food is much better for your health because it doesn’t contain synthetic pesticides, hormones, or antibiotics. Plus, it’s much better for the environment in which we live. It’s all the more reason to drop the extra cash on the good stuff and invest in your and your family’s health as a form of preventive medicine and take control of your health. After all, medical care and health insurance aren’t getting any cheaper. Spending a little more at the grocery store and cooking more at home just might save you from spending a lot more at the doctor’s office and on prescription drugs.

Do you eat before you work out? This question sparks a lot of controversy; I meet clients and fitness experts alike who are on both sides of the fence. Some are convinced that working out on an empty stomach optimizes fat burn, while others claim that working out without fuel does more harm than good.
Let’s take a closer look at each argument.
PROS: Really, there is one primary argument for eating before exercising, and it’s kind of a big deal: our bodies need energy to perform. You wouldn’t expect your car to run on empty, so don’t expect your body to, either. Food is fuel. Without it, you risk running into the following problems:
– Sluggish workouts; you can’t push your hardest and get the most out of exercise
– Protein losses; in the absence of other sources of energy, your body may need to break down muscle to meet demand
– Injury (theoretically, at least)
– Low blood sugar and dizziness, particularly if you have diabetes
– Slowed metabolism, which can occur if your body perceives the stress of energy demand (what you burn) to greatly exceed the amount of energy available (what you’ve eaten)
– Potential overeating afterward, though the research is mixed on this one
– Lower afterburn, meaning even if you technically burn more fat during the workout, you will burn way less after it ends
CONS:
– Eating too much too close to a workout can also cause sluggish workouts; the energy isn’t yet absorbed for the body to use, and in fact, digestion slows dramatically during exercise, which can cause discomfort and cramps.
– Exercise does not burn that many calories, so a pre-workout meal or snack could very easily “cancel out” the calories burned in a workout, which is particularly troublesome if your goal is weight loss.
THE BOTTOM LINE: FIT!
Although there are arguments to be made for both, there are more benefits to eating before exercising than there are risks, and vice versa. However, it’s equally important to consider the amount and timing of the food to maximize the benefits of a pre-workout snack and minimize the unwanted side effects:
– If it’s time to exercise and you ate a full, well-balanced meal in the past three hours, you don’t need an extra snack. A well-balanced meal contains adequate calories, protein, fiber-rich carbohydrates, and heart-healthy fats.
– If your workout is scheduled for more than three hours after a meal, consider a small, easily digestible snack about an hour before the workout. This should consist mostly of simple carbohydrates with a little bit of protein (a cup of yogurt or an apple with a hardboiled egg, for example); keep fat and fiber to a minimum, as these can slow digestion. (Normally, slow digestion is awesome, but right before a workout, it’s a recipe for discomfort.) And remember, if your goal is weight loss, these calories are part of your daily needs, not in addition to them.
– If you’re a morning workout kind of person who doesn’t want to wake up an hour earlier to allow for complete digestion of a pre-workout snack, try liquid forms of carbohydrates at least 15 minutes before starting your workout. A glass of low-fat milk is my favorite recommendation, but 100% fruit juice works, too.
Consider the intensity and duration of your workout. If you’re taking a light stroll around the park for an hour, you probably don’t need to worry too much about fueling up. If you’re going to a kickboxing class or are about to run a 5K, then yes, you should probably avoid doing it on a totally empty stomach. I’ve worked both with clients who insist on snacks to fuel their 45-minute leisurely walks and those who attempt three-mile runs immediately upon waking up. Neither is ideal.
In the end, you may need to experiment a little to find the right timing, amounts, and specific foods for you. Pay attention to how your body responds to different combinations. Do you feel energized after peanut butter and a banana, or a little sluggish? Do you try to go for a run first thing in the morning, only to wind up fading or feeling a bit out of sorts? That’s your body telling you that it’s time to try something different.
Remember, food is fuel. Calories are not the enemy, but too often we underestimate what we eat and overestimate what we burn. And, if you stop to listen to it, your body may well be the best tool you have in this crazy game called life. It’s about time we sat up and paid attention to what it has to say.

I have a confession: I used to drink soda a lot. I come by it naturally; my dad drank Coca-Cola for breakfast, lunch, and dinner, and all I wanted was to be allowed to do the same. As it was, I drank at least one tall glass nearly every day.
I never really decided to “quit” soda; it happened much more organically (and much less dramatically!) than that. Before I knew it, it had been months since my last glass and I hadn’t even missed it. I simply no longer enjoy it, a concept that, as a kid, I would have found foreign. (And if you’re wondering, my thrice-a-day soda loving dad has also cut back, savoring a bottle of his new, favorite craft root beer on special occasions.)
If we can do it, I promise, so can you.

Educate yourself.

We all know soda is “bad;” that is, we “shouldn’t” drink it. I liken this to how everyone knows smoking is harmful, but that no longer works as a motivator to quit. We get it, right? Still, dig deeper than “soda is bad.” Do you know what, exactly, soda does to your body? Type “soft drink soda infographic” into Pinterest and you can find a laundry list of worrisome effects. If that feels like too much work, here are my top concerns about too much soda:

• Empty liquid calories: they won’t fill you up or nourish you but will eat up your energy allowance for the day. I know people who lose weight without changing anything except their soda habit. Seriously.
• Over 100 percent of the recommended maximum daily intake of sugar in found in one 12 oz. can. High sugar diets are being linked to everything from increased risk of diabetes to fatal heart disease.
• High fructose corn syrup is found in most sodas, and due to its fructose content it is metabolized differently in the body (not in a good way).
• Too much phosphoric acid and caffeine, two components of colas, may damage bones.
• Diet soda does not seem to fare much better, confusing our body and potentially altering healthy gut function.

Cut it back, not out.

This process should be a slow one, and everyone starts at a different place. If you normally drink soda three times every single day, your first goal might be to limit it to two times a day, two days a week; the remaining five days, you would still drink soda three times. If you tend to nurse bottles of soda throughout the day, you could try first confining them to mealtimes only. Every week or two, as you get more comfortable with a goal, progress it.

Add in other carbonation.

Sometimes what we really crave is the sensation or memory of a food. A similar beverage that reminds you of soda can help you transition. Start with flavored (preferably not sweetened) sparkling water; you can even add a splash of 100 percent fruit juice if you need a little extra sweetness. This isn’t a permanent solution, but it can help fill the soda void while you adjust to a life without fizz.

Pour it out.

This is where things get serious. When you have decreased your intake to less than once a day, gather up all of the soda in your house and get rid of it. If you have trouble wasting, simply donate it or give it to a friend (with explicit instructions to not give it back). I’d encourage you to keep one bottle to symbolically pour down the drain. Though wasteful, this is an important and empowering step to mark your commitment to change.
Now that soda is out of your home, it becomes something only available when out at restaurants and celebrations. (If you eat out frequently, you may want to consider also avoiding soda at restaurants and reserve it for truly special occasions that occur less often.)
Of course, if other people in your house drink soda and are not interested in stopping, this step may be more difficult. In this situation, you could consider labeling the sodas with other family members’ names or placing a note near them reminding you of what you aim to achieve by not drinking them.

Cut the cord, if you like.

The truly occasional glass of soda, when part of an overall nutrient-dense diet, is not likely to be particularly harmful. If possible, opt for one of the varieties made from real sugar as opposed to artificial sweeteners or high-fructose corn syrup, and consider splitting a can or bottle with a friend for a smaller serving.
Pretty soon, I’ll bet you’ll have gone months without soda and you won’t even miss it.

The term “foodie” has been somewhat maligned in recent years. Some feel these hipster food lovers are overly precious about food and should stop Instagramming every single meal.

You probably know people like this. Friends who shop at farmers markets and always have a restaurant recommendation. A relative who frowns when you mention McDonald’s. A co-worker with an array of special ordered chef’s knives. 

They might be on to something, though. 

According to a study conducted by the Food and Brand Lab at Cornell University, those who seek out things such as sushi, lingua tacos, and tabouleh might be healthier than their more picky counterparts. The study surveyed 500 American women about their eating habits, perceptions about food, life choices, weight satisfaction, and a number of other personal characteristics. 

A questionnaire asked participants if they had tried 16 different foods uncommon in American diets such as Kimchi, seitan, polenta and beef tongue. Those that had tried nine or more of the foods were deemed neophiles, or “adventurous eaters.” The researchers found that the adventurous eaters had lower BMIs, weighed less, exercised more often and were more health conscious in general.

The co-author of the study, Dr. Brian Wansink released a statement on it saying, “These findings are important to dieters because they show that promoting adventurous eating may provide a way for people–especially women–to lose or maintain weight without feeling restricted by a strict diet.”

The study makes the connection between adventurous eating and health, but the exact cause is a bit murkier.

Some dietitians theorize that trying new foods can lead you to develop a taste for foods that are healthier and more nutritious than your typical fare. Another factor is a love for cooking. Adventurous eaters are more likely to cook at home, which can be healthier than hitting the drive-thru. They’re also more likely to have friends over for dinner and be more excited about food in general. 

There are some less positive implications from the study, though.

For one, the BMI (or body mass index) isn’t a very precise indicator of health. A mathematician, who had no background in the human body, developed it hundreds of years ago. Furthermore, it doesn’t take into account relative proportions of bone, muscle and fat. Thus, someone with high muscle mass can be classified as overweight, even if he/she is perfectly healthy.

Consequently, reporting that adventurous eaters have lower BMIs might not say as much as you would think. There might be a more uncomfortable implication hidden in the study, as well. 

Being an adventurous eater, or a foodie, requires a certain amount of resources not everyone has access to. Eating out at hip ethnic restaurants and shopping for specialty ingredients takes time and money. It’s time and money a lot of people don’t have. Residents of low-income neighborhoods don’t have nearly enough access to fresh, nutritious foods much less edgy, new eateries. It’s not complicated to see being a foodie is often possible due to a certain amount of privilege and that health is directly aided by that privilege. 

As The Telegraph’s Amy Fleming notes, “It could be money. Surely anyone with an economic advantage will be more likely to be neophilic by the study’s criteria? (I think it’d be pretty hard to find many comfortably-off folks who haven’t tried nine of the foods on the list). If you’re better educated about health and culture, well travelled, can afford exotic foods and experimental restaurants, then you’ll be a neophile for this study’s purposes.”

Those sticking points aside, a varied diet does seem to make sense in terms of health.

For example, introducing people to Thai, Vietnamese, and Indian food is a great way to show how vegetables can be packed full of flavor. It could be the first step in changing your tastes and, potentially, your cravings. That’s only the beginning. Assuming you have the means, you’re missing a whole world of interesting and healthy food if you eat the same few things each week. 

So go ahead and try something new! Your health just might depend on it.

It used to be that nothing was more wholesome than a glass of milk. Now, it seems that little is more hotly contested. More and more people are turning to almond milk out of fear of dairy, but is this really a healthy swap?

Before we launch our debate, we have to first understand what almond milk is, and how it is made. At home, I make my own almond milk with just two ingredients: almonds, and water. A small amount of almonds are blended up with a lot of water, then the mixture is strained to remove the sediment or almond “pulp.” What you are left with is still mostly water, with a hint of almond flavor and an opaque “milky” color. The almond milk you buy in the store also contains extra vitamins and minerals, thickeners, and sometimes added sugar or sugar alternatives. Still, these beverages remain mostly water.

THE PROS

There are certainly benefits to almond milk over dairy, though they stem more from the negatives of modern day dairy than with almond milk’s own inherent virtues. First and foremost, by opting for a plant-based “milk,” we can start to reap the benefits of consuming fewer animal products.

More than that, the dairy industry often employs less-than-savory practices. Large-scale dairy farms rely on corn and soy-based feeds over a cow’s natural diet of grazed grass, which adversely shifts the ratio of heart-healthy omega 3 fats compared to inflammatory omega-6 fats. This feed is often genetically modified, which comes with its own baggage of controversy. There is additional controversy over the use and abuse of growth hormones and antibiotics with dairy cows, too.

Many claim that consuming dairy is associated with increased risk of inflammation, which can set the stage for a host of conditions, including heart disease, acne, and joint paint. There is even doubt being cast on the well-accepted notion that dairy is crucial for bone health. These claims, though worth exploring, raise more questions than they do answers, and actual research to back them up can be difficult to track down.

With that laundry list of concerns, it’s no wonder so many people are looking for an alternative, but is almond milk really any better?

THE CONS

The first thing to consider when debating purchasing almond milk is whether you can palate the unsweetened versions. Though dairy milk contains naturally occurring sugars in the form of lactose, sweetened almond milks can contain even higher amounts of added sugars, which we consume more than enough of as is. The ones with stevia or splenda are no better.

Both the sweetened and unsweetened almond milks on the market, though, have other downfalls, the largest being their lack of protein. Remember how we said above that almond milk is really mostly water? Almond milk was created as a way for anyone who is vegan, lactose intolerant, or has a milk allergy to continue to enjoy foods like cereal, oatmeal, chocolate chip cookies, and any recipe that calls for milk. It wasn’t made to be a nutritional powerhouse, and it’s not.

Almond milk is also a surprisingly processed product. It takes a lot to turn crunchy almonds into smooth, creamy milk. The thickeners added to store-bought almond milks are there to prevent separation, and though they are considered safe for consumption by the FDA, some experts question this. Carageenan in particular has raised some health concerns in the past, though any ingredient with “gum” in the name suggests, in general, that the beverage is more of a processed product than a whole food.

THE BOTTOM LINE: FIT OR FLOP?

FIT: Although almond milk has its drawbacks, it can be part of a well-balanced diet. Always choose unsweetened varieties and pair them with a little protein and fat to make up for what almond milk lacks. If you are feeling adventurous, you can even try making your own for a less processed version that is far tastier than any carton sold at the store.

…BUT ALSO FLOP. A lot of the health concerns of conventional dairy can be avoided by sourcing 100% grass-fed, organic milk, ideally one from a local farm and non-homogenized, if possible. Sure, this costs more than regular milk, but so does that pricey carton of almond milk you’re buying. If you aren’t lactose intolerant, vegan, or have an actual milk allergy, there really isn’t a strong argument suggesting almond milk is any more or less healthy than a truly high-quality dairy milk.

Either way, remember that your health is not defined by any one, individual food or drink, but rather by the dietary tapestry of all of your food choices woven together.

Note: It is beyond the scope of this article to assess the environmental or ethical arguments for choosing dairy versus non-dairy milk.