Research Says: Rethinking Sodium – Oxygen Magazine

Research Says: Rethinking Sodium – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women
Excess salt may not have the adverse health risks we once thought. Though the current Dietary Guidelines recommend that people consume 2,300 milligrams (2.3 grams) or less of sodium per day — the equivalent of about 1 teaspoon of table salt — most Americans eat nearly twice that much. However, according to new research, this isn’t such a biggie: A Canadian study found that there was no increased health risk for people who consumed 3 to 5 grams of sodium daily and that issues such as stroke and high blood pressure were associated with a daily sodium consumption in excess of 5 grams. Thanks for watching!Visit WebsiteWhat does 5 grams of sodium look like? Think: an entire large, frozen pizza or a chicken-bacon wrap with cheese and ranch dressing. That being said, excess sodium…
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Put An End to Stressed-Out Snacking

Put An End to Stressed-Out Snacking

Healthy Eating, Healthy Eating for Women, Nutrition for Women
Expert tips for kicking stress-induced cravings to the curb.Are you an emotional eater? Here are six surefire ways to keep your emotions – and your waistline – in check.1. Know your triggers and locations. “Many people have hot spots for emotional eating, such as the living room couch or office desk,” says Susan Albers, PsyD, author of Eating Mindfully (New Harbinger, 2012). “Make a no-eating rule in those places so you have to eat somewhere else. This will help you stop the habit of overeating mindlessly in those spots.”2. Shop smart. Limit the amount of comfort food you have available so you’re forced to address your emotions when they pop up instead of masking them with food.3. Stock up on pistachios. They’re a low–glycemic index food that helps keep your…
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How to Strengthen Your Gut With Kefir

How to Strengthen Your Gut With Kefir

Healthy Eating for Women, Nutrition for Women
With 30-some strains of gut-friendly bacteria (as compared to about seven in yogurt), kefir is a probiotic powerhouse, promoting gut health and helping break down your food efficiently. Its tart and tangy flavor makes it the perfect complement to just about any recipe. Here are five ways to use kefir — including one that might surprise you!Thanks for watching!Visit Website1. As a bone-building breakfast Kefir has high levels of calcium and vitamin K2, which have a symbiotic relationship: Vitamin K2 helps the body better absorb calcium, and research shows supplementing with it can reduce bone fractures by up to 81 percent. Quick Kefir Bowl: Stir together 1/3 cup of quick oats, ½ tablespoon of chia seeds, ¾ teaspoon of cinnamon and 1 cup of plain kefir. Let sit five to 10…
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The Before and After Meal Plan

The Before and After Meal Plan

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
If you’re like most people, your actual workout time logs in at roughly an hour, but what happens during the other 23 hours of the day is what ultimately determines your results, especially when it comes to nutrition. What you eat before and after a workout is a crucial element in your programming, and choosing wisely will help you get the results you want.Thanks for watching!Visit WebsiteBut not all foods are appropriate for fueling your specific activity. For instance, you’d never eat fried chicken right before running a marathon — unless you want to revisit it shortly after mile one — and you’d never just eat a plain salad after a tough metcon, since lettuce alone will not give your body what it needs to recover and rebuild your tissues.…
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What Is Set Point Weight Theory?

What Is Set Point Weight Theory?

Fat Loss for Women, Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women, Weight-Loss Tips for Women
According to conventional weight-loss wisdom, dropping a few pounds is a matter of basic math: Burn more calories than you consume and watch the numbers on the scale plummet. But anyone who’s dealt with a stubborn plateau or struggled to maintain a loss knows that in practice, the equation isn’t that simple. Thanks for watching!Visit Website“The old ‘calories in, calories out’ idea is really only a very small piece of the puzzle,” says Lauren Antonucci, RD, CSSD, CDE, CDN, a board-certified sports nutritionist and director of Nutrition Energy in New York City. In addition to diet and exercise, a combination of factors works to regulate your body’s weight, keeping it at a number that’s biologically ideal, according to your genetics, your physiology and your environment. This phenomenon is known as…
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CBD for Postworkout Pain Relief

CBD for Postworkout Pain Relief

Healthy Eating for Women, Life, Nutrition for Women, Nutrition Tips for Women, Women's Health
If you’ve ever suffered from chronic pain (such as arthritis), acute pain (an injury) or muscle soreness after a particularly tough workout, then you know you’ll do just about anything to find relief: ice, heat, compression, acupuncture, meditation, anti-inflammatories, muscle relaxers and even prescription pain pills. While some of these treatment options are safe, others — namely, the medications — can cause a host of side effects. Thanks for watching!Visit WebsiteIn fact, more than 100 Americans die each day from opioid-related drug overdoses, such as OxyContin and Vicodin. Regular use of these medications can increase your tolerance and dependence, possibly leading to addiction. They also can negatively affect your respiratory and digestive systems, menstruation, weight and mental health. It’s no wonder that in 2017, the U.S. Department of Health and…
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How to Eat Healthy at a Barbecue

How to Eat Healthy at a Barbecue

Healthy Eating for Women, Life, Nutrition for Women, Nutrition Tips for Women
  We all know the importance of a healthy diet in keeping our bodies in optimal shape, but we also know how delicious food can be, especially at a barbecue. The aromas wafting from the grill alone can be enough to make our mouths water. And when the spread is ready, it’s easy to pile our plates high with the good stuff. Photo Credit: Stephanie McCabe   Thanks for watching!Visit Website     There’s no reason to leave a barbecue feeling guilty, though. If you know what you’re doing, it’s totally possible to eat healthy and thoroughly enjoy your food. Follow these five tips to satisfy your barbecue itch and remain on your health streak at the same time. 1. Always Start With Vegetables Yes, just like mom and dad used…
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Ask the Nutritionist: Cramps – Oxygen Magazine

Ask the Nutritionist: Cramps – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
Q: I get cramps in my legs and feet during and after workouts. I eat a lot of bananas, so I think I get plenty of potassium. What else could be causing the cramps? A: You’re right: As long as you’re eating plenty of fruits and vegetables and have normal functioning kidneys, potassium deficiency is likely not your problem, unless you use diuretics, vomit often or have frequent diarrhea, which can decrease your potassium supply. Instead, low-calcium intake could be the culprit of your cramps. You should be aiming for 1,300 milligrams of calcium — and no less than 800 milligrams of calcium — per day. You can near those numbers by drinking two to three glasses of milk a day (8 ounces of milk contains about 300 milligrams of…
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One Food, Five Ways: Watermelon

One Food, Five Ways: Watermelon

Healthy Eating for Women, Healthy Recipes for Women, Nutrition for Women, Nutrition Tips for Women
Summer is just not summer without watermelon. This iconic picnic fruit is directly related to cucumbers, pumpkins and gourds, and besides containing a cool 92 percent water, watermelon also boasts a host of vitamins, minerals and antioxidants to keep you healthy and happy all year-round. Here are five new ways to enjoy this refreshing fruit and keep your nutrition on point.Thanks for watching!Visit Website1. As a post-workout juiceWatermelon juice contains L-citrulline, an amino acid that has been shown to reduce muscle soreness and improve recovery postworkout. It’s also reputed to increase nitrous-oxide levels, helping blood vessels expand and relax, thereby reducing blood pressure. To make your own relax-and-recover juice, blend 2 to 3 cups of watermelon chunks, then strain the mixture into a pitcher and serve over ice. 2. As…
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