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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Eat to Beat Soreness – Oxygen Magazine

Eat to Beat Soreness – Oxygen Magazine

Nutrition for Women, Training Tips for Women
Drink 8 to 12 ounces of tart cherry juice preworkout or postworkout.Nailing your postworkout nutrition is of utmost importance, and eating the right things at the right time can promote quicker recovery, reduce muscle soreness, build lean muscle and replenish lost glycogen. There is definitely a pecking order when it comes to healing foods, and these below are among the best — and the worst — you can eat to fuel your recovery. HEALING HEROESTart CherriesResearch published in The Scandinavian Journal of Medicine & Science in Sports found that marathon runners who consumed 8 ounces of tart cherry juice twice daily for five days before, on the day of and 48 hours after a marathon experienced less muscle damage, soreness, inflammation and protein breakdown than those who did not. Why?…
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Transitioning from Ms. Bikini Olympia to New Mom

Transitioning from Ms. Bikini Olympia to New Mom

Athlete Spotlight, Healthy Breakfast Recipes, Healthy Recipes for Women, Life, Nutrition for Women, Recipes By Meal, Women's Fitness Personalities
Nathalia MeloNathalia Melo fell in love with fitness early and was spending her allowance on a gym membership at age 14. Her love for all things exercise rocketed forward from there: In 2004, Melo moved from Brazil to Florida; in 2009, she was an IFBB Bikini pro; and in 2012, she was crowned Ms. Bikini Olympia. In 2014, however, Melo hung up her competition heels, moved to Ireland and got married. Though happy, Melo was left without a definitive career. “I did a lot of soul-searching to find that one thing in the fitness industry that gave me butterflies — but I kept coming up blank,” she says.Thanks for watching!Visit WebsiteA Pregnant PauseIn 2016, Melo became pregnant and watched helplessly as the body she had so meticulously trained, toned and…
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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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5 New Foods to Try in 2019

5 New Foods to Try in 2019

Healthy Clean-Eating Recipes, Healthy Recipes for Women, Nutrition for Women
Sometimes it’s tricky to divine which foods are fads and which are fab. Here are five fab finds for 2019 curated by certified trainer and nutritionist Alexa Uhurek.Lupini BeansLupini BeansThis Mediterranean superfood was used by Roman warriors for fuel thousands of years ago. It’s high in protein and is a great low-carb alternative instead of lentils or chickpeas. Buy lupini beans dried, pickled or as a packaged product that is cooked and spiced. Mushroom CoffeeMushroom CoffeeMove over bulletproof coffee — there’s a new fungi in town. Mushrooms are adaptogenic, meaning they help your body naturally adapt to stressors by supporting your adrenal function. You can buy coffee already combined with mushrooms or buy the ‘shroom powder separate and blend yourself. MoringaMoringaMoringa contains a diverse range of bioavailable nutrients, and the…
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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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