Ask The Nutritionist: Food and Stress

Ask The Nutritionist: Food and Stress

Healthy Eating for Women, Life, Nutrition for Women, Stress Prevention, Women's Health
Spice TeaQ&A: My New Year’s resolution is to reduce stress. Are there any foods I can eat to help with this?Yes, certain foods can absolutely help you keep calm and carry on, such as a bowl of warm oatmeal or a hearty veggie-bean chili. As your body digests the complex carbs in these foods, the level of tryptophan (which converts to serotonin) in your blood rises, leading to feelings of relaxation and happiness. Citrus fruits and vitamin-C-rich produce such as red bell peppers and berries also can work in your favor: In one study, people who took vitamin C before a stressful task experienced a quicker return to normal of their cortisol and blood pressure. Thanks for watching!Visit WebsiteAnd make sure you’re getting plenty of magnesium, which may help reduce anxiety.…
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How Fasting Can Fast-Track Your Fat Loss

How Fasting Can Fast-Track Your Fat Loss

Fat Loss for Women, Fat-Loss Strategies for Women, Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
The fitness crowd tends to throw shade at the idea of skipping meals and snacks to slim down, believing this will eat away at your hard-earned muscle, grind your metabolism to a halt and spur diet-derailing hunger pangs. These days, however, the idea of occasionally shuttering your kitchen is the guiding principle of an increasingly popular — and increasingly researched — dieting approach with a lot of weight-loss buzz: intermittent fasting. Believe it or not, fasting wasn’t invented by Instagram hashtags — in fact, people have been fasting for thousands of years: Our ancestors did it (usually because they didn’t have a constant supply of food stashed in the fridge), and a number of religious events such as Ramadan revolve around some form of dietary fast.Thanks for watching!Visit WebsiteAs the…
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The Kick-Starter Meal Plan – Oxygen Magazine

The Kick-Starter Meal Plan – Oxygen Magazine

Healthy Eating for Women, Meal Plans, Nutrition for Women, Nutrition Tips for Women
Post-holiday there is a lot of collateral damage — and we’re not just talking about your waistline. Your whole digestive system has been working overtime and is as tired and toxic as the rest of you feels. When your GI tract is fatigued, you may not be properly absorbing and using the nutrients from your food, which negatively impacts both your energy and your metabolism. This two-week meal plan will ease you back into your healthy habits without suffering the withdrawal symptoms of an overindulged holiday season. The recipes are simple, balanced and flavorful, and they are created with real, non-processed whole foods. Use this plan for the prescribed two weeks, or repeat it as many times as you need to give your metabolism — and your year — a…
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The True Power of Protein

The True Power of Protein

Healthy Eating for Women, Healthy High-Protein Recipes, Healthy Recipes for Women, Nutrition for Women
For Jen Widerstrom, clean eating feeds both her body and soul.It’s not enough for former American Gladiators athlete and NBC’s The Biggest Loser trainer Jen Widerstrom to simply eat “healthy.” For this Oxygen Challenge 4 coach, the real difference comes from committing to a clean-eating nutrition plan — for life. “You work so hard to be healthy and vital, and when you put fuel in your body that’s been altered, it diminishes the return on that investment,” she explains. “When it comes to eating animal-based protein, we have to remember that we ultimately ingest whatever was given to that animal.”Thanks for watching!Visit WebsiteIn other words, any hormones and antibiotics these animals consume through their feed are transported into your body, which Widerstrom says can adversely affect your physical development and…
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Fueling Up With Freekeh – Oxygen Magazine

Fueling Up With Freekeh – Oxygen Magazine

Healthy Eating for Women, Nutrition for Women
FreekehFreekeh (pronounced free-kah) has been around for a while. This wheat variety is harvested while still green, then it’s toasted and rubbed to reveal the young grains. As a result, it has an earthy, nutty and slightly smoky flavor that can breathe new life into your humdrum recipes. Here are five ways to use this supergrain to supercharge your meal plan.1. As a high-fiber rice substitute Freekeh has three times the amount of fiber as brown rice, and according to research published in the Journal of the American College of Nutrition, increased fiber consumption helped people lose more weight over the course of a year. Swap white or brown rice for freekeh in casseroles, burritos, soups and pilafs.Thanks for watching!Visit Website2. As a gut-friendly salad Freekeh contains resistant starch, which is the…
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Do You Fear Your Appetite?

Do You Fear Your Appetite?

Healthy Eating for Women, Nutrition for Women, Nutrition Tips for Women
Instead of feeding the fear of your own appetite, let’s get curious and embrace it.So many of us women fear our appetite. We’re scared to eat that brownie, macaroni or cake because “it’s going to make us fat.” When we give in, we tell our friends, “I was so bad today. I ate a brownie!” We’ve come to believe this is the most horrible thing a woman can do! This is not true. This is the story we tell ourselves because we’ve been programmed to believe feeding our appetite is wrong.Our appetite is what keeps us alive. Without it, we wouldn’t know when to eat. We would starve and die! So why have we turned this survival mechanism into something that makes us feel guilt, shame and disgust? Thanks for…
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The New Generation of Hydration

The New Generation of Hydration

Healthy Eating for Women, Healthy Living for Women, Life, Nutrition for Women, Nutrition Tips for Women
Beyond its necessity for existence, water is also associated with weight loss and an increase in metabolism.Your body is made up of about 60 to 70 percent water, and although you could live several weeks without food, you’ll only survive a matter of days without water. This is because water is involved in just about every metabolic and cellular function you have — transporting nutrients and oxygen, lubricating joints and regulating body temperature. So you can see where dehydration is problematic, and in fact, just a two percent drop in water can result in impaired cognitive performance, headaches and fatigue. Dehydration also can affect mood, according to a study published in The Journal of Nutrition, causing irritability, lethargy and even anger. For athletes who often lose 6 to 10 percent…
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Five Ways to Enjoy Hempseeds

Five Ways to Enjoy Hempseeds

Healthy Eating for Women, Healthy High-Protein Recipes, Healthy Recipes for Women, Nutrition for Women
Hemp seeds.First things first: Yes, hemp seeds (or hemp hearts) do come from a particular variety of Cannabis sativa (aka marijuana), but they only contain trace amounts of THC and therefore will not get you high. Whether or not this is bad news for you, these seeds are still nutritional powerhouses. Here are five ways to enjoy this versatile food.1. As a protein-packed puddingHemp is a complete protein, containing all 20 amino acids needed to build and repair the tissues in the body. Just 1 ounce (2 tablespoons) of hemp hearts provides 9.2 grams of protein. Thanks for watching!Visit WebsitePower Pudding: In a Mason jar, layer ¼ cup cooked quinoa, 2 tablespoons chia seeds, 2 tablespoons hemp hearts, 1 tablespoon chopped walnuts and ½ teaspoon cinnamon. Cover with ½ cup…
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Are Your Diet Choices Awesome or Overrated?

Are Your Diet Choices Awesome or Overrated?

Healthy Eating for Women, Nutrition for Women
Once upon a time, it was simple to go grocery shopping, but every week, there seems to be a new hyped-up food or magic metabolic elixir fighting for a spot in your shopping cart. Forget Instagrammable food trends and focus instead on functional foods, those that continually produce results both in and out of the gym. Choosing your foods wisely will improve performance, body composition and energy levels. Here are our picks for the most awesome scientifically supported foods for athletes, as well as some we think are overrated. CoffeeThanks for watching!Visit WebsiteAWESOMECoffeeYour morning brew just got a whole lot sweeter: In a recent study, scientists found that drinking caffeinated coffee before a high-intensity workout like sprinting or weight training boosted performance by reducing the rate of perceived exertion and…
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