Top 6 Nutritionist Rules To Live By

Try implementing these 6 simple rules that nutritionists swear by and see how your life changes!

We’d all love to live a perfect healthy life, but it can seem unattainable at times.  Between working, raising kids, studying, keeping up with family and our relationships, and everything else that life throws at us, nutrition often takes a back seat and is seen as a luxury.  It doesn’t have to be that way, though!  Try implementing these 6 nutritionist rules to live by in your own life and see what healthy benefits you get in exchange!

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Rule 1: Choose whole foods that are close to their natural source.

If it comes in a box or bag, only requires heating, and foods that you recognize don’t appear in the first 5 ingredients, it’s probably not something you should put in your body.  Opt for easy-to-cook foods and 3-5 ingredient recipes that won’t take you long to cook and still resemble their ingredients when done.  Chickpea curry, Greek salad, pumpkin soup, vegetable stirfrys– they look like their original ingredients even after you’re done cooking them!  Aim for meals like that and you won’t end up putting a bunch of mystery chemicals in your body.  You’ll also avoid a lot of added sodium, fat, and other undesirables.

Rule 2: Eat the rainbow.

The more (natural) colors on your plate, the wider array of vitamins and nutrients you’re getting.  Opt for 3-4 different colors in each dish at minimum.  Think of carrots, peppers, and greens for a simple side salad, then have a fruit salad for dessert.  There are many sneaky ways to get lots of different colors in your meals.  Challenge yourself to get a certain amount of colors in your produce aisle next time you’re there, and see what kind of amazing combos you come up with at meal-times!  The benefit, of course, is that it increases your vegetable intake in general, and specifically your variety of vitamins.

Rule 3: Control your portions at restaurants.

Restaurant meals are almost always bigger than what we would have served ourselves at home, but it’s hard to leave it on the plate and stop eating halfway through, especially when you’re about to pay for that food!  Restaurant food is also often packed with salt and butter and sugar, so the calories a simple meal out can pack could be astronomical!  Try asking for lunch sized portions, asking for healthy substitutes (a side salad instead of fries), or do the old faithful trick:  When your plate arrives, ask for a to-go box immediately.  Before you take even the first bite, put half of it in the to-go container.  Now you’ll be eating less and when your eyes see you’re empty plate, you’ll know you’re done (without having eating the whole.dang.thing.) and you’ll have a lunch or dinner ready to go for tomorrow!

 

Rule 4: Shop the Perimeter.

Grocery stores are tricky places!  The freshest ingredients are usually around the perimeter, and if you get sucked into the cereal vortex of the middle of the store, you’ll also be hit with tons of other processed foods.  Even on the frozen veggie aisle you might be tempted by pizza bagels and ice cream, so keep your will strong!  You may need to venture into the center for other products such as peanut butter, flour, or other staples, but try to get most of your food from the meat counter and produce section and you’re almost guaranteed to leave with fewer processed and high-calorie foods.

Rule 5: Watch out for calorie traps.

Things that we add to food for flavor also often include a calorie or sodium bomb.  Try to avoid sauces that are cream based (including salad dressing!) and stick to dressing your foods in hot sauce, mustard, olive oil, vinegar, lemon, herbs, and spices! Your meals will feel (and truly be) lighter and you’ll avoid piling on empty calories to each meal.

 

Rule 6: Go for the fiber of whole fruit.

Juicing has been a popular trend for a while now, but consider swapping juices for fruit, especially if you don’t make the juice yourself.  Many store-bought juices don’t contain as much of the fruit as the claim and often include added sugar or artificial sweeteners.  The benefit of swapping out fruit juice for the whole fruit is in the fiber, which many of us don’t get enough of.  Try eating an apple or an orange at breakfast and start the day with water or green tea instead of the typical glass of juice!

 

What’s your favorite healthy eating tip that you swear by?

Try implementing these 6 simple rules that nutritionists swear by and see how your life changes!

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Health Benefits Of Nuts

Easy to find in supermarkets (or in your own backyard!) and versatile enough to go in almost any meal, nuts are a superfood all their own.  Though tiny, they pack a powerful punch of health benefits!  Find out the health benefits that you can add to your diet by simply adding nuts to your meals and snacks!

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Almonds

Rich in Calcium and Vitamin E, these little nuts are a great addition to salads, yogurt, or oatmeal.  They make a great snack on their own, too!  Bonus points if you eat whole almonds with their skin, as the skin is full of heart-protecting flavanoids!

 

Brazil nuts

A great source of the mineral selenium, which helps produce the active thyroid hormone.  Selenium also helps wounds to heal and is great for people with thyroid problems.  Try adding it to your breakfast– you only need 3-4 brazil nuts per day to get all the selenium you need!

 

Cashews

High in protein and packed with iron, magnesium, and zinc, these guys make great toppings on salads and stirfrys, or can be made into a delcious nut butter.  The magnesium content in these nuts can help improve recall and mental delays, so pack them into your lunches, snacks, and dinners whenever you can! Because they contain so much good stuff, these nuts are ideal for people that follow a vegetarian diet!

 

Hazelnuts

A great source of folate, which is especially important for women!  Try hazelnuts in a nut spread or eat them whole or chopped in stirfrys and salads!

 

Macadamias

This nut has the highest fat content of all nuts, but it adds great texture and flavor to meals.  They supply a great level of the healthy type of fat (mono-unsaturated) and are rich in fiber, magnesium, calcium, and potassium.  You can stash these anywhere from cookies to salads to home-made bread or muffins.  They go great in salads and stirfrys too!

 

Pecans

These guys are packed with sterols, a compound that helps lower cholesterol.  That makes them super heart friendly, and because they’re rich in antioxidants, they can help prevent hardening of the arteries!  They are rich in oleic acid, which is also found in avocados and olive oil.  Because they are rich in Vitamin B3, these make a great snack to fight exhaustion.  They go well in salads, desserts, stirfrys and soup toppings, on top of fish, and even plain!

 

Pistachios

 

Rich in vitamin B6, these guys are great at keeping hormone levels regulated.  They contain lutein and zeaxanthin, which contribute the eye health.  They also contain potassium and fiber, making them a great snack option.  These go great in salads and stirfrys as well, and like most other nuts, can be crushed and used as a pre-bake coating for fish or chicken!

 

Walnuts

These guys are packed with antioxidants, making them useful in the fight against cancer.  They also contain heart friendly fat and can help to lower LDL cholesterol.  They’re also rich in omega-3, so if you’re going a day without fish or avocados, try to sneak these guys in where you can!

What’s your favorite nut and how do you eat it?

 

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10 Step Guide To Clean Eating

try these 10 easy steps to start eating clean!

 

“Clean Eating” has become somewhat of a buzzword over the last few years, but what does it really entail?  Follow these 10 easy steps to get yourself set on the path to clean eating, boosting your efforts at better nutrition and fitness!

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Step 1: Cut out processed foods.

Any food that comes partially prepared (but dried or frozen) can be considered processed.  These foods are often high in calories, sodium, fat, and sugars– and that’s not to mention the chemicals and fillers.  Start cutting these foods out first and replacing them with fresh foods prepared in your kitchen.  It might take some time and need to be a gradual process, or your might be able to go cold turkey.

 

Step 2: Up your veggies intake. 

Most people aren’t getting the recommended amount of veggies in their diets.  When you start preparing your own meals from nearly scratch, you’ll find that vegetables can easily make up the bulk of your meals.  They’re easy to slip into salads, soups, casseroles, and they make great side dishes.  Try a few new vegetables, too!  You might not like all of them but it’s really likely that you’ll find a few  new gems that you really enjoy.

 

Step 3: Swap your fats. 

Unsaturated fats are everywhere, and they’re not great for us.  They’re most commonly found in processed foods, and butter, meat, and cheese.  You might not be ready to cut some of these things out completely, and that’s fine, but you can make an effort to limit them.  Then, focus on increasing your intake of good fats–the kind found in avocadoes, fish, and olive oil!

 

Step 4: Reduce your alcohol intake.

 

The recommended amount is 1 drink per day for women or 2 for men.  If you don’t drink, then this isn’t even a problem!  If you do drink, think about cutting back, and think hard about what you’re going to be drinking.  Especially avoid mixed drinks that are full of sugar!

 

Step 5: Cut back your sugar intake. 

Limit your intake of soda, candy, and baked goods in order to cut back on added sugar.  Some sugars occur naturally, and that’s fine, but most modern diets include way too much added sugar, even in things that aren’t sweet! Look for foods where sugar doesn’t show up on the ingredients list (or at least make sure it’s toward the bottom of the list, meaning it’s not used as much as the ingredients above it).

 

Step 6: Cut back on salt. 

Anyone worried about their sodium intake will already know this one, but salt is in everything!  Especially in restaurant foods and in processed foods.  Try cutting back on the salt by using it a bit less when you cook and not offering it on the dinner table.  Experiment with other fresh and dried herbs or seasoning to get interesting tastes without upping the salt content, but beware– lots of premade salses and seasoning packets are total salt bombs, so try to avoid those.

 

Step 7: Opt for whole grains. 

 

When checking out ingredients, make sure the word ”whole” accompanies the grain name.  Also consider swapping out some of your favorite wheat products with oatmeal, quinoa, or brown rice!

 

Step 8: Eat less meat.

It doesn’t mean you have to go vegetarian, but it’s important to acknowledge that we eat an unnatural amount of meat today in our diets.  Try #MeatlessMonday where you go vegetarian for one day of the week, or decide that you’ll only have meat in 1-2 meals per day instead of all 3.  Cutting back portion sizes can help, and even if you’re going to eat meat, you can opt for healthier options– try using ground turkey for burgers, spaghetti sauce, and chili instead of beef.  You’ll more than likely not notice much of a difference in taste or texture, but you’ll be doing yourself a favor!

 

Step 9: Eat more fruit. 

Get the heart-health and weight-loss benefits of fiber by opting for whole fruits instead of juice, and try to add a piece of fruit to breakfast and lunch!  You can even serve it as a dessert– a cold fruit salad in the summer is perfect!  Toss them into your yogurt or oatmeal in the mornings, eat a banana or apple on the way to your next meeting, or have a pear at your next break.  It’s not too hard to do, you just have to choose the fruits that appeal to you most and make sure you keep them on hand!

 

Step 10: Cut out refined grains. 

White flour and refined grains are basically stripped of the nutrients they originally contained, and they’re usually found in processed foods anyway.  Cut out crackers, cookies, and cakes that come in packages and you’ve done the bulk of this work.  Watch out for bread and pasta too, though– there are more and more whole grain options for these products every day, so you don’t have to give them up.  Just make a healthy swap!

 

What’s your biggest challenge for eating clean?

try these 10 easy steps to start eating clean!

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Vegetarian Protein Picks

Make sure you're getting enough protein, even if you don't eat meat!

 

Getting enough protein is important in every diet, but it can be an added challenge for vegetarians. Many people even think it’s impossible to get enough protein on a vegetarian diet, but even without eating meat there are still plenty of ways to get enough protein in your diet!  Check out these vegetarian sources of protein to add to your diet today!

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Seeds and nuts

Chia seeds, hemp seeds, pumpkin seeds, almonds, and cashews are all great sources of protein.  Add them on top of your salads, yogurt, or any other meal to boost your protein level for each meal!

 

Grains

Quinoa, teff, and buckwheat are all great grains with high protein content.  Try using them in the place of rice.  Add them into salads and stirfrys for a good dose of protein without eating meat!

 

Legumes

Beans, lentils, and chickpeas are great sources of protein, and are easy bases for a meal.  Try making a vegetarian chili, black bean soup, or even burgers out of these ingredients.  Hummus is another great idea, and you can even add these legumes to salads for a great dose of protein!

 

Dairy products

Try drinking grass-fed milk or eating greek yogurt to pack in your protein grams for the day!  You can make your shake each morning with grass-fed milk and add some extra protein with a scoop of vegan protein powder or peanut butter!

 

Greens

Spinach is a great source of protein, as is broccoli.  These are easy ingredients to sneak into salads, casseroles, soups, and stirfrys!  Peas and artichokes bring protein to the table, too, so consider using these in your soups and salads as well!

 

Eggs

For those that aren’t vegans, eggs are an easy way to sneak more protein into any meal.  They go well scrambled, boiled, fried, or poached and at every meal of the day!  Try slipping them into your salads, soups, on top of your chili or inside your stirfrys!

 

What’s your favorite meatless protein source?  There are so many to choose from but it’s always great to discover new options!

 

Make sure you're getting enough protein, even if you don't eat meat!

Vegetarian Protein Picks

Vegetarian Protein Picks

Ingredients

  • Seeds and Nuts
  • Grains
  • Legumes
  • Dairy products
  • Greens
  • Eggs

Instructions

  1. What's your favorite meatless protein source? There are so many to choose from but it's always great to discover new options!
http://revampfitness.com/vegetarian-protein-picks-2/

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How To Boost Your Concentration Levels

Try these tricks to boost your concentration levels and up your productivity and mood!

Concentration levels can go up and down throughout the day, positively or negatively affecting our work, productivity, mood, and so many other parts of our everyday lives.  Regulating concentration levels is simple and can help boost productivity and mood, in turn helping us present our best selves and our best work!

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Get enough sleep.

This sounds like a no-brainer, but it’s important to get the RIGHT amount of sleep– not enough and you’ll feel like a zombie all day; too much and you’ll also feel like a zombie all day!  Most doctors recommend 6-8 hours of uninterrupted sleep each night.  You have to find which amount is your sweet spot, but once you do, you’ll notice how much more alert and focuse you feel throughout the day.

Drink more water.

Not only will it help you stay on track with your fitness and nutrition goals, but drinking water will help you to put off the munchies that are probably being caused by boredom or thirst (the urge to snack is often not even related to hunger!).  Make sure you’re hydrating regularly throughout the day so that your body has everything it needs and won’t be sending tricky (and distracting) signals to your brain all day.

 

Exercise frequently.

Again, you’ll have to find your sweet spot here, but the goal should be at least 30 minutes of physical activity per day.  Perhaps during your lunch break you could benefit from a brisk walk through the park or around the block.  Hit the gym or the running trails or whatever your preferred workout is and feel the stress melt away.  Getting rid of the stress and tension will help your concentration levels immensely, and your brain will get used to the focused mode you enter while working out, allowing you to apply that laser-sharp focus in other areas of life throughout the day.  Again, you’ll have to do what works for you and your lifestyle, but there’s a whole stack of research studies that show that people that work out first thing in the morning (or before work) are more likely to feel concentrated AND happy throughout the day!

Eat focus-boosting foods.

Make sure you’ve got food for your brain on your plate!  Avocados, Fish, Blueberries, Leafy greens, beets, and nuts all do great things for your brain.  Feed your brain and it’ll focus better!  Sounds too easy to even make it on the list but if you do an audit of your weekly meals, I bet you’ll find new places to sneak in these brainfoods!

 

Meditate.

Find a quiet place where you can get comfortable.  Even if you’re not the meditating-type, spending some quiet time alone on a stressful or busy day can do wonders for your mental energy and sharpness.  Sit quietly for a designated amount of time and focus on your breathing.  Close your eyes and put your phone on silent to avoid any distractions.  Even if you don’t manage to clear your mind, that’s fine.  Acknowledge any thought that pops into your head, and then visualize it going away.  Sit quietly for the amount of time you’ve chosen and breathe deeply.  You’ll feel energized and ready to get back to focusing on your work when you’re done!  Make this a daily habit and see how much your mental alertness and concentration improve!

 

What’s your favorite way to refocus and up your concentration level?

Try these tricks to boost your concentration levels and up your productivity and mood!

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Mood Boosting Foods

Try out these foods to boost your mood without piling on the pounds!

Who among us couldn’t use a mood boost from time to time?  Lots of people turn to coffee or other caffeine fixes, comfort foods, sweets, or even alcohol, but did you know that there are some crazy healthy foods that will give you the happies, too?  Try some of these and don’t derail your diet and fitness plans for a temporary mood boost!

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Eat carbs (without protein).

I know I’m always writing about the importance of protein but hear me out on this one.  Carbs, when consumed without protein or fat, carbs will flood your bloodstream with an amino acid called Tryptophan, which converts into Seratonin (the happy hormone) in your brain.  Try snacking on a bowl of airpopped popcorn or an English muffin with jam next time you’re feeling blue and need a burst of happiness!

 

Eat more fish.

Feeling a bit depressed?  Research shows that omega-3 fatty acids found abundantly in fish are useful in regulating moods.  A separate study found that eating fish 2 times per week or more lowers the risks of depression and suicide.  Salmon and Tuna are the normal go-to sources for this, but you can also find the same benefits (and lower mercury levels) in croaker, haddock, summer flounder, farmed catfish, and shrimp.

Make sure you’re not iron deficient!

Iron deficiency is the most common nutritional deficiency on the planet, and it most commonly effects children and women of child-bearing age. Lacking enough iron, our bodies begin to feel constantly tired, which is no good!  Even if you’ve cut back on your meat intake, consider keeping it in your meals for the benefits of animal-based iron (which the human body absorbs slightly better than plant iron).  Pair it with side dishes that are rich in iron and the animal-based iron will help you to better absorb that, too!  If you’re going to eat plant-based iron without any meat on your plate, add a side dish that’s high in vitamin C, such as dark leafy greens, citrus fruit, red or green bell peppers, or tomatoes.  This well help you to absord at least double the iron that you would otherwise.

 

Stay hydrated!

Even though moost of us don’t show serious symptoms for it, a lot of us are dehydrated!  A commonly overlooked symptom of dehydration is mild depression or having the blues.  Try upping your water intake over the course of 2 weeks and see if your mood improves!

 

What are your favorite mood-boosting foods to get out of a slump?

Try out these foods to boost your mood without piling on the pounds!

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Ant-Ageing Diet Tips

Try these anti-aging diet tips to help your skin look and feel more youthful!

Most of us would like to look and feel a bit younger, and ALL of us have seen the anti-aging cream commercials and ads that constantly bombard us.  You know the ones, the fresh-faced 28 year old pushing the wrinkle cream of the month and smiling about how she got rid of those liver spots that she definitely never had!  Anti-aging products have become their own industry, and many of us have coughed up a pretty penny to try out a new product.  But did you know that you can help your body to look and feel younger by making changes in your diet?

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It’s important to remember that sleep, exercise and sunscreen still matter, but there are quite a few changes in your diet that you can make to help yourself look and feel younger!

 

Drink water.  A LOT of water.

Replace all of your normal sodas with a tall glass of water.  On top of that, aim to get an extra 3-4 glasses of water extra each day, as most doctors agree that the majority of us aren’t drinking as much as we should be.  Your waist and skin will thank you for cutting back on the sugar while simultaneously giving your body the hydration it needs.  A few exceptions to water in your diet are green tea and fortified milk.  Green tea contains anti-inflammatory antioxidants, which will help your sun-damaged skin to repair itself.  Fortified milk serves as a great source of Vitamin A, which is vital to your body’s maintenance of the skin.

Eat oranges (and other vitamin C-packed fruits).

Vitamin C helps make collagen, and collagen is what keeps your skin looking firm and supple.  Try adding oranges, clementines, and other Vitamin C rich fruits to your diet—as snacks, part of breakfast, or a side dish to your lunch.

Eat avocados.

Filled with monounsaturated fat (the healthy type!), these will help your skin to stay hydrated while the healthy fat will help you to better absorb the vitamins and nutrients that your skin needs.  Try smashing an avocado and adding it to your salad in place of dressing.  It can also be eaten on toast and used as a replacement for mayonnais in chicken and tuna salads.  You can also get similar benefits from olive oil and walnuts (which are all, coincidentally, great in salads).

Eat Fish.

Salmon and Tuna are both loaded with healthy omega-3 fats. Some studies suggest that omega-3s, and especially from fish, may stop skin cáncer cells from growing and spreading.

Try for a mínimum of  two 3-ounce servings of fish per week. To get similiar benefits, add flax and chia sedes, walnuts, and eggs to your meals.  Other types of fish that will bring you these benefits include mackerel and sardines.

 

What are your favorite foods to sneak into your meals to help your skin look younger and healthier?

 

Try these anti-aging diet tips to help your skin look and feel more youthful!

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Meal Timing Tricks

 

Try these meal timing tricks to make the most of your metabolism!

Many people have their meals at specific times each day because they fit into our schedules– we wake up at the same time most days, take lunch at the same time most days, and arrive home for dinner at the same time most days.  But did you know that there are meal timing tricks that will help you to reach your fitness and nutrition goals?

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Eat as soon as you wake up.

Eating as soon as you wake up helps prime your metabolism for the rest of the day.  Even if you don’t eat much, try to have an apple, a yogurt, or a small serving of oatmeal.  You can eat more later if you’re not too hungry now, but it’s important to kickstart your metabolism once you’re up for the day.

 

Give yourself 4-5 hours between meals.

If you add new food on top of food that hasn’t yet been digested, your body won’t digest the new food quite as efficiently.  Try to give yourself 4-5 hours between meals to let your metabolic functions do their work.

Make space between dinner and bedtime.

If you go to bed right after dinner, those calories can turn to fat.  Instead, give yourself a few hours between dinner and bedtime to let your body start to burn some of those calories.  You’ll go to bed still satisfied but with your body in its proper digestion mode.

 

Time your pre-workout meal correctly.

If you work out during the afternoon or evening, then your pre-workout meal should come 1-3 hours before your session.  If you work out right when you wake up (and thus haven’t eaten much), then dinner the night before should be packed with your favorite workout fuel.

Time your post-workout protein correctly.

The process of recovery lasts around 12 hours after your workout ends, but the first 30 minutes after you finish is an important window of opportunity to pack in the protein.  After that, try consuming 25g of protein every 3-4 hours for the 12 hour period.  The post-workout protein is important, but remember to consume protein at every meal throughout the day as well!

What are your favorite meal timing tricks to keep your metabolism on track?

 

Try these meal timing tricks to make the most of your metabolism!

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Are You Getting Enough Protein?

Make sure you're getting enough protein to maximize your workouts and nutritent intake!
We all know that protein is an important part of a healthy diet, but do you know if you’re eating enough of it? Different sources say different things, and the amount ultimately depends on your body and your physical activity level, but it might be time for an information tune-up to make sure you’re doing the most you can to stay on track with your fitness and nutrition goals!

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Proteins are the building blocks of the body. They make up our muscles, tendons, organs, and skin.  They are also used to make enzymes, hormones, neurotransmitters, and several other tiny molecules that serve important functions.  Proteins are essential to not only growing our bodies or muscles, but also in maintaining them.
An important thing to remember about protein that it’s nott just about quantity. It’s also about quality.
Generally speaking, animal protein provides all the essential amino acids in the correct ratio for our bodies to make the best use of them.  If you’re eating animal products (like meat, fish, eggs, or dairy) every day, then you’re probably already doing pretty well, protein-wise.  If you don’t eat animal foods, then it can be slightly more challenging (and requires a bit of research and planning) to get the protein and essential amino acids that your body requires.

So how much should you be consuming?

Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.  It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.
  • A 3-ounce cut of meat has around 21 grams of protein. A normal 8-ounce cut of meat could have over 50 grams of protein.
  • One 8-ounce yogurt container has around 11 grams of protein.
  • One cup of milk has 8 grams of protein.
  • One cup of dry beans has around 16 grams of protein.

There are a few exceptions to this rule, specifically for women.
Pregnant women are encouraged to get around 10 grams of protein extra while pregnant, and it’s recommended that 20-30 grams of their entire protein intake for the day come from low-fat dairy products, as the calcium and Vitamin D are good for the bone health and development of both the mother and the baby.
Nursing mothers are recommended a 20 gram increase in their protein intake per day.  Both of these recommended increases are small and don’t have to mean a lot of extra calories or food.  An additional serving per day of greek yogurt or beans will often be enough to help meet these increases.
Making sure you’re meeting your body’s protein requirements is a great way to maintain and build lean muscle, which will help your body to burn more calories by simply maintaining it.  You just have to watch it because some forms of protein also come with high amounts of fat and other not-so-great additional ingredients.  Try monitoring your protein intake every day for a month, with the goal to reach your maximum daily requirement, and see if you don’t see a difference in your muscle definition, energy, and even in your skin and hair!
What’s your favorite way to add more protein into your meals?
 Make sure you're getting enough protein to maximize your workouts and nutritent intake!

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Gluten Intolerance Explained

!Learn about Gluten Intolerance

So many people have digestive and health problems caused by eating gluten or wheat, even if they haven’t been diagnosed with Celiac’s.

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It’s important to understand what gluten is– it’s a protein found in wheat, barley, and rye. Wheat is a grain commonly found in breads, pastas, and cereal. It also often finds its way into foods like processed foods like soups and salad dressings as well. Barley is often found in beer and foods containing malt. Rye is commonly found in rye bread, rye beer, and some cereals.

In some people, gluten is mistaken as a foreign invader (such as a bacteria) when it reaches the immune system cells in the digestive tract. This is often what triggers allergic reactions.

You’re probably starting to see now that Gluten is all over, and can be difficult to avoid. If you have an allergy to gluten and don’t manage to avoid it, you might experience symptoms such as nausea and vomiting, diarrhea, eye irritation, difficulty breathing, irritation of the mouth and throat, or hives and a rash. You might also experience a mental fog, fatigue, abdominal discomfort, or a headache.

You aren’t alone in this, either– gluten is one of the top 8 allergens in the U.S., and the symptoms can range from mild to severe. About 6% of the U.S. population suffers from some degree of gluten intolerance, which for now is only treatable with a gluten-free diet.

Researchers continue the search for specific biomarkers that will tell us how to definitively diagnose someone with gluten intolerance (without a Celiac’s diagnosis).

It’s been quite a struggle to get gluten intolerance (without a Celiac’s diagnosis) to be recognized by the medical community, but in the last few years, it’s received a lot of attention. Diagnoses are on the rise for both Celiac’s and gluten intolerance, and more Americans than ever are cutting gluten out of their diets.

Do you think that you have gluten intolerance? How have you worked to cut your gluten intake?

Learn about Gluten Intolerance

 

 

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