Tips for Good Nutrition
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Obesity rates in America are at an all-time high. Why? Because people eat a lot more calories than they burn each day. The worst part is where those calories come from: unhealthy fats and added sugars. Here's how you can stay lean and healthy.
Transcript: In July 2010, the Robert Wood Johnson foundation announced the results of their seventh annual report...
In July 2010, the Robert Wood Johnson foundation announced the results of their seventh annual report on obesity rates in America. Unfortunately, the news wasn't good. Americans grew fatter in 28 states last year. That means more than two-thirds of our country, or 38 states, now have adult obesity rates above 25 percent. This is especially interesting, because according to another new study, 77 percent of Americans are actively trying to lose or maintain their weight. That's a lot to chew on, so let's review: at the same time that the large majority of Americans are trying to improve their diet, obesity rates have reached an all time high. Something doesn't add up. Or maybe the real problem is that everything adds up -- too many calories, too much fat, too much sugar, you get the point. The bottom line is that many people are eating a lot more calories than they burn each day. The worst part, though, is where those calories are coming from. Researchers say about 35 percent of our total calories come from solid unhealthy fats and added sugars -- or foods like cookies, cake, pizza, french fries, ice cream and soda. But that's enough about what's wrong with the typical American die. Let's move on to what you should be doing for overall good nutrition. Now, there's a big difference in the dietary needs of, say, a 35-year-old male couch potato and a 23-year-old female marathon runner. So it's not accurate to say there's only one healthy diet for everyone. But when it comes to American's eating habits, most people make similar mistakes. So here are some quick tips: first, never skip breakfast. You've heard it before, but here's why it's worth repeating: studies show that people who eat breakfast are 30 percent less likely to be overweight -- tend to have stronger cognitive skills, and may even have a lower risk of heart disease, stroke, and diabetes than those who skip breakfast. The best breakfasts combine high-quality protein like the kind found in lean meat, eggs and dairy with complex carbohydrates like whole-grain toast or fruit this combination is packed with nutrients and will keep you feeling full until lunch. Second, check your portions. Portion sizes have steadily increased over the years -- some are simply gargantuan in size!! For example, fountain sodas during the 1950s and 1960s were about 7 ounces, compared with 12 to a whopping 64 ounces today. Ordering a pasta entree at a restaurant? It's double, sometimes triple, what it used to be!! It's even happening in your own kitchen standard plates, bowls and glasses are bigger than they used to be, too, so we simply fill them up with more food. To combat the growing trend, set your table with 10-inch rather than 12-inch plates, bowls that hold 2 cups rather than 4 and drink from eight to 10-ounce glasses. Speaking of glasses, the third rule of good nutrition is to watch what you drink. According to research from the university of North Carolina, Americans consume 450 calories a day from drinks alone! Even supposedly healthy drinks like flavored waters can be packed with added sugars, so think and label read - before you drink. With these three easy upgrades, you can help reverse the trend of expanding waistlines in America to learn more about nutrition and how healthy food can improve your life, check out other videos on this site."More »
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Controlling the amount of food you eat per meal will help you maintain your weight. Watch this to learn some portion control tips.
Transcript: Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the...
Often, we spend a great deal of time deciding what to eat and overlook an equally important part of the weight-loss equation-how much we should eat. People who are watching their caloric intake often expend a lot of energy trying to decide what foods they should eat, only to have their efforts undermined by misjudging the serving size of their food. A. The portions of food we consume in any given meal have increased significantly in the last forty years. While we may think we're getting more for our money, B. in reality, all we're getting is bigger waistlines! For example a bagel has grown so much that it is now roughly equivalent to five slices of bread! Unfortunately, we have lost an accurate perspective on how much food exists in a healthy portion. Partly to blame is our skewed plate perception. Normal' plates today are 4 to 6 inches larger than they were a few decades ago. The problem with bigger plates is that we instinctively want to fill them, resulting in unhealthy pile-ups of food. It is clear that paying attention to portion size is important. Regardless of the food you're eating, if you consume more than your body can use, weight gain is a likely result. So, what should you eat? Let's first differentiate between a serving and a portion. A serving is the standard measure of food as seen on the food pyramid. When you read a nutritional label, the dietary information provided is always for a standard amount of food-a serving. A portion, on the other hand, is defined as what you end up actually eating. To demonstrate, let's look at the size of a standard one-ounce serving of potato chips, which contains 152 calories and 9.8 grams of fat. Most of us, however, would end up eating a portion of at least three times that...consuming a whopping 456 calories and 29.4 grams of fat! Eating portions that are the appropriate serving-size can be much easier if you know what a proper serving looks like. A. A serving of meat should be about the size of a deck of playing cards, B. while a serving of cheese is equivalent to the size of four stacked dice. C. A serving size of nuts, candy, or other snacks should be able to fit in the palm of your hand. As for fruits and veggies-load up your plate! These healthy options fill you up fast and your body loves them, too. One sure-fire way to gain perspective on portion and serving size is to use the same bowl and plate each time you eat. A. Try to use plates that measure 7 inches across,B. and bowls that are 6 inches. C. This will help keep you mindful of portion sizes and allow you to eat less at every meal...almost effortlessly! Making informed decisions about how much food to consume at each meal is an easy way to cut back on calories and weight gain. Doing so will help you see positive changes in your health, and your waistline.More »
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Everyone should pay attention to the nutritious content in their food, but those who want to lose weight should be extra vigilant. Learn more about nutrition for weight loss.
Transcript: You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the...
You want to eat healthy, but what does healthy really mean, anyway? If you're worried about gaining the freshman fifteen, it's wise to evaluate what you're putting into your body. The bottom line is that any increase or decrease in your weight is a direct result of the number of calories you consume versus the number of calories you burn.If you take in the same amount of calories that you use as fuel, there won't be any leftover to store as fat, and your current weight will hold steady. Take in more calories than you burn, however, and you'll end up gaining weight. Because there are 3,500 calories in a pound, it might seem like it would take a long time to gain any weight. But consuming just 100 extra calories a day-say in the form of an additional soda-could add up to a ten pound weight gain in just one year. To avoid eating too much, know that most men looking to maintain a stable weight need about 2,500 calories each day, while women require 2,000 calories. This number does vary according to your specific body type, age, and activity levels, so talk to your college nutritionist about the right caloric intake for you. After you determine how much you should be eating, it is vital to decide what types of food you should consume. The United States has recently revised its food guide pyramid, a chart that details the types and amounts of food both genders should consume. For example, according to the food pyramid, women should consume six ounces of grains each day, while men should consume eight ounces of grains each day.Remember that an ounce of grain is equal to one slice of bread, one cup of cereal, or half a cup of cooked rice or pasta. For both genders, at least half of those servings should be made up of whole grains, like whole wheat flour, brown rice, and oatmeal. The rest of the grain allowance can include the less healthy refined grains, like white bread and sugary cereal, but it's best to stick to whole grains for both health and waistline reasons! Vegetables are next on the pyramid, and women need two and a half cups daily, while men should have three. For fruits, it's important that both genders consume about two cups each day. A cup of fruit is equal to a small apple or a large banana or orange. Proteins are also an important component of a balanced diet, and can be gotten by eating nuts, eggs, beans, fish and meat. Men should consume 6 ounces of protein a day, while women should consume 5 _ ounces-and to give you a sense of what an ounce of protein is-one ounce of protein can be found in one egg, in one tablespoon of peanut butter, or in a handful of nuts or seeds.According to the USDA, men and women also need three cups from the dairy group each daily. A cup of dairy is equivalent to three slices of cheese or one and a half cups of yogurt. After you consume your daily dose of recommended foods, you are usually left with 100 to 300 discretionary calories. These calories can be used to enjoy unhealthy junk food, like chips or candy, or for alcohol. Although it may be tough at first, following these guidelines will help you maintain a healthy weight through college and your life.More »
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Nutritional needs for women are different from those of men for several important reasons. Watch this video to find out which vitamins and minerals you should be consuming if you're female.
Transcript: Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's...
Nutritionally speaking, men and women don't start out all that differently. But like many things, a woman's dietary needs completely change when she hits puberty. Adult women generally need to eat fewer calories than men. Sound unfair? Blame it on body composition. Women tend to be smaller and have higher fat percentages than their muscular male counterparts. Since muscle takes more calories to maintain than fat, even when they sit around doing nothing, men are burning more calories. The average female needs 1600 to 2000 calories per day to maintain a healthy weight, but you may need a little more if you're highly active. By "highly active." I mean you take part in a vigorous level of activity for 60 minutes most days of the week. If you're working so hard that you can't say more than a few words at a time, that's a vigorous level of activity. The second rule of women's nutrition concerns their need for more than twice as much iron as men. The blood that women loose during menstruation each month often leads to iron deficiency. Studies show that women with low iron have to use more effort to do the same amount of physical work than women who are not iron deficient. So, they end up feeling exhausted and unable to perform at their best. For women under 50, the recommended daily amount of iron is 18 milligrams. Lean meat, low-mercury fish and skinless poultry are the most obvious sources of iron, but spinach, chard, beans, lentils and oatmeal are great alternatives for vegetarians. For the over-achievers out there, up the amount of iron your body absorbs by combining it with vitamin C. It's as simple as drinking a glass of OJ with your oatmeal in the morning or adding a side of broccoli to your dinner. Men and women can both benefit from the B-vitamin folate, or folic acid, which has been linked to better heart health and protection against colon cancer. The daily recommended intake of folic acid for men and women is 400 micrograms. But for women who are either pregnant or trying to get pregnant, the daily recommended value increases to about 600 micrograms of folic acid. This is because folate can greatly reduce the chances of neurological birth defects. A new animal study on folate suggests that high levels of the B-vitamin may prevent heart birth defects induced by alcohol exposure in early pregnancy, a condition known as fetal alcohol syndrome. The researchers have yet to replicate their results in humans, but even so, it's nearly impossible to overstate the need for women to get sufficient folate before and during pregnancy. A lot of breakfast cereals are fortified with 100 percent of your daily value, so you can easily hit your mark before noon. As with all supplements and medicines, there are potential side effects with improper use of folic acid. Recent studies suggest that an excess of folate may raise the risk of breast and colon cancers. But there's no risk in overdosing on the natural form of this vitamin, which is the kind you get from foods like leafy greens, beans and orange juice. Just avoid getting too much from fortified sources like cereal and supplements. To learn more about nutrition and how choosing the right foods can improve your life, check out more videos on this site.More »
Last Modified: 2013-08-07 | Tags »
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Many people think that all fats are bad, but there are certain fats that are actually healthy. Watch this video to learn about the good fats and the bad fats.
Transcript: If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your...
If no one knew smoking was unhealthy, people would never quit. Well, the same principle applies to your food. You may think you're doing your body a world of good by eliminating all fat from your diet -- but the truth is you may be missing out on important health benefits tied to certain types of fat--the "good" fats. Fat is the umbrella term for harmful fats like saturated fat and trans fat, as well as healthy fats likes monounsaturated fats and omega-3 fatty acids. What makes a fat "good" or" bad" from one perspective is how it affects the level of cholesterol in your blood. Studies show that eating too much saturated fat and trans fat - the "bad" fats - can increase your risk for developing certain diseases--mainly heart disease. Mono-unsaturated fats and omega-3 fatty acids, on the other hand, can actually lower your risk for heart disease and other chronic diseases. The United States Department of Agriculture recently reported that 11 to 12 percent of American's total daily calories are coming from the saturated fat in the food choices they are eating. That's way too much - the American Heart Association recommends that anyone older than 2 years should limit their saturated-fat intake to less than 7 percent of their total daily calories. So, where's all that "bad" fat coming from? Meat, poultry, seafood, eggs, and full-fat dairy products all contain saturated fats. But, of course, you shouldn't completely eliminate these foods from your diet. Choosing lean meats and low-fat and fat free dairy products, and removing the skin from chicken and turkey before eating are good all ways to reduce saturate-fat intake. For example, 3 ounces of extra-lean ground beef has about 2.6 grams of saturated fat while 3 ounces of regular ground beef has 6.1 grams of saturated fat. And whole milk has about 3 times the amount of saturated fat as low-fat (1%) milk. Now - what about those "good" fats? Mono-unsaturated fats are found in nuts like macadamia nuts and hazelnuts, seeds, and certain plant oils. Research has found that certain amounts of these healthy fats can help decrease "bad" cholesterol - LDL -- and increase "good" cholesterol, or HDL. Olive oil and avocadoes are other good sources of this healthy fat. Foods that deliver the most omega-3 fatty acids include flaxseed, walnuts, salmon and sardines. These healthy fats may play a role in the prevention and treatment of a number of health conditions - heart disease, diabetes, migraine headaches, depression - the list goes on. Even healthy fats need portion control,--so here's a general guideline: Limit your total fat intake to 20 to 30 percent of your daily calories For someone on a 2000-calorie diet, that's about 44 to 65 grams of total fat a day. And emphasize fats from healthier sources like nuts and olive, canola and nut oils. Also: Don't forget to watch out for trans fats - the most dangerous fat. Trans fats have been shown to raise "bad" cholesterol and lower "good" cholesterol. Hydrogenated and partially hydrogenated oils contain trans fats, so they're typically found in French fries, cookies, chips, crackers and some microwave popcorns and peanut butters. The bottom line is that all fats are not created equal-- certain types are unhealthy and the right amounts of others CAN provide a lot of benefits to your health. Just remember that eating too much fat --can contribute to weight gain. For more tips on how to upgrade your diet, check out other videos on this site.More »
Last Modified: 2013-09-25 | Tags »
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People with celiac disease have to follow a special gluten free diet. But is gluten free for everyone? Find out in this video.
Transcript: Supermarkets are full of trendy "gluten-free" products, but what's all the hype about? And should YOU...
Supermarkets are full of trendy "gluten-free" products, but what's all the hype about? And should YOU ban gluten from your diet?Gluten is a protein found in wheat, barley and rye. People with celiac disease and gluten sensitivity have systemic reactions to that protein, including severe intestinal upset and pain. People with celiac are also vulnerable to malnutrition and bone loss. The only way to manage celiac disease is to completely eliminate gluten from your diet and to avoid it in certain medications, vitamins, even lip balms! People with gluten sensitivity don't always need to eliminate it completely-they have varying degrees of tolerance. If you DON'T have celiac disease or gluten sensitivity, you should think twice before jumping on the gluten-free bandwagon. True, there are celebrities who claim a gluten-free diet accounts for their speedy weight loss, but it was probably a result of cutting out refined and processed carbohydrates-something that's healthy for everyone. However, cutting out WHOLE grains and other nutrient-rich, gluten-containing foods may leave you short of important vitamins, minerals and fiber. And you won't lose weight if you're not also exercising portion control and reducing your total calorie intake. For more information on good nutrition and healthy weight loss plans, watch the other videos in this series.More »
Last Modified: 2013-09-04 | Tags »
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If you have a sweet tooth, it can be hard to resist unhealthy snacks. But there are ways around it! Check out this video to learn more about healthy snacks for your sweet tooth.
Transcript: If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose...
If you have a serious sweet tooth-don't fret! You can STILL have a sweet treat. You just want to choose healthy snacks and alternatives to foods loaded with ADDED sugars. Step number one is to discover where added sugar and high fructose corn syrup are hiding. Sugars in packaged foods are filled with empty calories that can lead to weight gain and may increase your risk of diabetes. So ALWAYS take a look at the nutrition labels on foods in your kitchen and at the grocery store. To effectively reduce the amount of sweeteners in your diet, you want to say NO to added fructose, all syrups, malts, dextrose and glucose-not just TABLE sugar. The next step is to learn how to pick healthy snacks that satisfy your sweet tooth AND protect your health. For instance, when a milk chocolate candy bar seems to be calling your name, you're better off reaching for dark chocolate instead. Dark chocolate is rich in antioxidants and lower in sugar. That will help your body maintain its insulin balance-an important factor in keeping weight down. Limit yourself to 1 ounce of dark chocolate and match it with fresh strawberries or blueberries-for extra good-for-you sweetness.On a hot summer day when the ice cream truck is playing its hypnotic music, make your own ALL-NATURAL chill thrill. Simply puree berries, melons, mangoes or citrus fruit and freeze in an ice mold. And eliminate sweetened teas-they can serve up to 200 calories and 22 grams of sugar in JUST ONE bottle. Instead go for plain tea flavored with natural mint, orange zest or lemon. With just a little imagination and determination, you can lose weight and keep your blood sugar on an even keel. Life will be a lot sweeter!More »
Last Modified: 2013-09-04 | Tags »
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Blueberries are one of the healthiest fruits-- they can prevent cancer, urinary tract infections and more. Watch this video to find out why the blueberry is a super food.
Transcript: Blueberries really ARE a superhero: They're better than any other food at fighting harmful free radicals...
Blueberries really ARE a superhero: They're better than any other food at fighting harmful free radicals in the body! How else can blueberries keep you healthy? The flavorful fruit can... Slow the effects of age-related mental decline, Lower the frequency of urinary tract infections, And reduce ovarian cancer risk by 40 percent! Get the superhero effects by enjoying a cup of fresh or frozen blueberries every day.More »
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Finding a healthy meal or snack at the airport can seem like a lost cause. But major airport restaurants do offer at least one low-fat, high-fiber, cholesterol-free option. You just need to know where to look.
Transcript: These days, finding healthy food in the airport is just as hard as finding a roundtrip ticket for less...
These days, finding healthy food in the airport is just as hard as finding a roundtrip ticket for less than $300. And since making it through security is an accomplishment in itself - it's easy to throw healthy eating habits out with your liquids and find comfort in a big juicy cheeseburger and fries. You're on vacation so it's okay to let go a little, right? That may be a fine excuse every once in a while, but for frequent fliers, it's a quick way to pack on the pounds. Not to mention the countless health problems tied to being overweight. Just think about the options in a typical terminal. You can almost always find a sports bar, a deli, a coffee or bagel shop - certainly one of the major fast-food chain and maybe a sit-down restaurant like Chili's or Applebee's. It's basically a gastronomic high-security shopping mall. But wait - you're diet is not doomed!! According to a recent survey from the Physicians Committee for Responsible Medicine, 80 percent of major airport restaurants offer at least one low-fat, high-fiber, cholesterol-free option. The hard part is finding it. Lucky for you, I can help with that. For an early morning departure, you may not have a lot of options. But since even the smallest airports have a coffee shop, remember these general rules: Nutritionally speaking, nothing beats a regular cup of coffee or unsweetened tea. But if your regular caffeine fix is a little fancier, stick with skim milk, sugar-free syrups and no whip cream. Ordering your latte with sugar-free syrup and no whip cream knocks off about 37 grams of sugar. That's more sugar than you'd find in three glazed cinnamon donuts from crispy cream. Speaking of doughnuts, along with bagels and muffins, they may be appealing for their portability, but that's not a good enough reason to settle for their processed carbohydrates and lack of nutrients. You almost always have the option of high-fiber oatmeal or a sensible breakfast sandwich. Look for one with protein - think eggs or ham - so you'll stay full during your flight. And always choose an English muffin as the outer shell. Most bagels have about 300 calories and 60 grams of carbohydrates. For afternoon or evening flights, you have a new set of options. Every airport food court seems to have its token on-the-go Chinese chain. It may be a Manchu Wok, Panda Express, or the regional favorite, but my advice is the same for all: Skip rice and noodles and opt for double vegetables and only one ladle of a protein selection. You'll save hundreds of calories AND add a ton of nutrients. To keep the strands from sticking together, most Chinese noodles are made with a lot of oil. And unfortunately, the oil used tends to be less healthy oil. Even if you find yourself in a tiny airport, it's almost guaranteed that there's a McDonald's. The fast food favorite actually has a number of acceptable orders on the menu. Snack wraps are one of the most popular additions to the menu, and as long as you stick to the grilled versions sans mayo, they're also one of the healthier choices. And when you want to satisfy your sweet tooth on the fly, McDonald's snack size Fruit and Walnut salad is a great mix of protein, fat and fiber .The nuts and fiber from fruit will keep you satiated. As long as you know where to look, you can find healthy food at the airport and return from any trip just as trim as you were during takeoff. For more tips on how to eat healthy when you're away from home, check out other videos on this site.More »
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Boosting brainpower is as simple as snacking on the right nutrient-rich brain foods. Find out how fruits, vegetables and certain proteins and fats can help improve brain function.
Transcript: There's possibly nothing worse than heading into a job interview, a major test or a big presentation...
There's possibly nothing worse than heading into a job interview, a major test or a big presentation and having your mind jump from thought to thought. But regaining your focus and feeling like you nailed it - is as simple as snacking on the right" nutrient-rich foods". See, our bodies and the way we function are nothing more than a reflection of the various chemicals we put through our system every day. So when those chemicals are the healthy kind, or the kind you get from fruits, vegetables, certain proteins and specific fats, you'll feel healthier and perform better. When you need to concentrate, research shows that eggs and other foods that contain "choline" are your best bet. Choline is a nutrient that helps transfer messages between nerves in your brain - in other words, it keeps you sharp. One large hard-boiled egg has about 113 mgs of choline - that's 20 percent of the daily-recommended intake for men and 25 percent for women. Pair it with a cup of almonds -- and you'll add 52 more milligrams to your total choline intake. Snacking on blueberries and "nuts or seeds" is another way to stay focused all day. The blueberries help protect your brain from oxidative stress, while sunflower seeds offer just the right amounts of vitamin e and magnesium. According to researchers at the university of Maryland medical center, magnesium prevents migraines by helping you stay relaxed. In one study, people who took magnesium reduced the frequency of migraine attacks by 41.6 percent - that means someone who usually suffers from about 12 migraines a year would only have 7! You can get 1/3 of your daily magnesium from about a quarter of a cup - or one small handful of sunflower seeds. Another surefire way to boost concentration is eating a meal that includes both fish and quinoa. The omega-3 fatty acids found in fish are one of the primary building blocks of brain tissue, so they're essential to "boosting brainpower." Quinoa is a cross between a seed and grain and it's packed with protein - which research shows - helps stabilize blood sugar levels and keeps energy levels high. Quinoa is also a good source of iron and vitamin b2, which are crucial when it comes to generating energy. One study from Colorado state university found that people with low iron levels appeared tired and lazy and couldn't keep their mind from wandering. One thing to consider is that it'll take a little more than these key ingredients to keep you focused throughout the day. Combine these foods with a good night's sleep and then kickstart it all with a balanced breakfast. Just remember not to eat too little or too much. Hunger pangs or feeling bloated and lethargic from over-eating can break your focus too. to learn more about the best foods for every part of your body, check out other videos in this series.More »
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Studies show that you are more likely to gain weight when under stress. However, there are some stress fighting foods that can help. Learn more from this video.
Transcript: In our world of pinging inboxes, ringing phones, and rising prices, stress is just a part of life. Unfortunately,...
In our world of pinging inboxes, ringing phones, and rising prices, stress is just a part of life. Unfortunately, though, it comes with some nasty side effects. A 2008 British study found that stressed-out people are 54 percent more likely to suffer heart attacks and stroke. And more research shows that stress spikes levels of the hormone cortisol, which tells your body to store fat. In other words, the more stressed you are the more likely you are to gain weight. But only if you're eating the wrong foods or ones that are notoriously high in processed carbs unhealthy fat and preservatives. The RIGHT foods, on the other hand, may not only relieve stress, but they can also help you lost weight. Leafy green vegetables, almonds and low-fat cottage cheese are 3 stress-fighting foods that you can easily squeeze into your diet. Leafy greens such as arugala, chard and spinach are rich in the B vitamins that help produce feel-good hormones in your brain. In fact, a study published in the Journal of Neuroscience Nursing found that a LACK of vitamin B6 can cause nervousness, irritability, even depression. Crunching on a serving of almonds can obviously help relieve that stress that builds up in your jaw, but it's the vitamins you're sinking your teeth into, that really do the trick. Almonds are packed with vitamins B and E, as well as magnesium, zinc, and the hormone serotonin. Stress hormones can deplete your body's supply of magnesium, reducing your ability to cope with everyday pressures. So eating almonds can help settle your nerves. For a cold stress-fighting snack, combine berries with a half-cup of low-fat cottage cheese. The protein and calcium in cottage cheese will keep you feeling full, and the vitamin C from the berries act as antioxidants. Not to mention, a half-cup of low-fat cottage cheese is only 79 calories. Now while you're adding these stress-fighting foods into your diet, you may also want to cut back on foods that may tend to cause stress and weight gain like Sugar, caffeine and alcohol. A can of soda might seem like a good idea when you're stressed, but a study from the American Journal of Public Health found that people who drink 2 and a half cans of soda a day are THREE TIMES more likely to be depressed and anxious when compared to those who drink less. Remember, living a stress-free life is as easy as eating a spinach and almond salad for lunch. To learn more about how nutrient-rich foods can improve every part of your body, check out other videos in this series.More »
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Wouldn’t it be great if we could cheer up just by eating something? Well, that dream has come true. To learn more about mood foods that help, click here.
Transcript: It's probably "not so comforting to hear" that most of our favorite comfort foods are high in calories...
It's probably "not so comforting to hear" that most of our favorite comfort foods are high in calories and saturated fat. A typical grilled cheese sandwich, for example, has 18 grams of saturated fat from the butter and oily cheese ingredients. And one Chicken Pot Pie from Kentucky Fried Chicken has 13 grams of saturated fat, with a total fat count of 42 grams. Just think that one meal will cost you almost an entire day's worth of saturated fat. So the next time you're feeling blue, find comfort in foods that can boost your mood without making you feel like you need to hit the gym. Spinach, garlic and dark chocolate each have their own special way of increasing levels of serotonin in your body. Serotonin acts as a link between neurons and cells in the brain triggering responses that can boost mood and help you relax. Researchers at Indiana University found that low levels of serotonin can lead to depression, anxiety and excess anger. Since spinach is loaded with folic acid, a nutrient that aids in the production of serotonin, it can actually put a smile on your face. The more folic acid you have in your diet, the more balanced your mood will become, while feelings of anger and depression decrease. While spinach will boost your happiness, garlic can help you feel more relaxed and calm. Research has found that enzymes in garlic can help increase the release of serotonin, that feel good neurotransmitter. It's easy to add more garlic to your diet by tossing a few extra cloves into your next pasta sauce or healthy stir-fry. Unlike our first two mood foods, dark chocolate supplies the same quick euphoric rush you're used to when eating comfort foods. Dark chocolate is rich in antioxidants and it contains a mild mood elevator called PEA or phenyl-ethylamine, which is found in high concentrations in happy people. The antioxidants in dark chocolate can improve heart health, lower blood pressure, and increase flow of blood to the brain. In one Italian study, people who ate dark chocolate every day for two weeks showed decreased blood pressure levels, compared to those who had nibbled on white chocolate. Look for chocolate that is 60 percent cocoa or higher and remember portion control. To learn more about the best foods for every part of your body, check out other videos in this series.More »
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Eating the right foods is just as important as hitting the gym to lift weights when it comes to training. Click here to learn all about the best muscle building foods.
Transcript: When it comes to building muscle, there's no better place to start than in the kitchen. Yes, lifting...
When it comes to building muscle, there's no better place to start than in the kitchen. Yes, lifting weights is important, too, but by eating the right foods, you can help your muscles recover faster, increase in size and grow stronger after every workout. So if you're ready to whip up a batch of biceps or lean legs, just add chicken, yogurt and quinoa to your shopping list. A skinless chicken breast is one of the leanest sources of protein you can eat. A single serving delivers 26 grams of protein and less than 1 gram of saturated fat. And since chicken breast is also cheap and easy to cook, there's really no excuse for not embracing it. Yogurt works double duty. The combination of protein and carbohydrates helps your muscles recover after a workout and restores energy levels. Yogurt also contains conjugated linoleic acid, a special type of fat proven to help reduce belly fat. According to research, though, this only happened in people who paired their yogurt with a balanced diet and moderate exercise five days a week. Quinoa, the next muscle food on our list, has been called one of the most nutritious foods on the planet. Why? It has about twice the protein of regular cereal grains, fewer carbohydrates and it's packed with all of the essential amino acids your body needs to build muscle. On top of all that, it's a grain that can make a delicious side dish and it's easy to prepare. You might also want to consider how coffee can help when working on your muscle mass. Researchers at the Australian Institute of Sport found that having caffeine before a workout reduces the feeling of fatigue. And drinking a cup of caffeinated coffee triggers the muscles to start using fat as an energy source, rather than carbohydrate sugars. So it's not surprising that the International Olympic Committee lists caffeine as a banned substance. To learn more about the best foods for every part of your body, check out other videos in this series.More »
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