Weight has always been something teens are self-conscious about, particularly in a world where we all have to be Instagram perfect. In fact, in 2019 a study found that over 50% of teens felt that after using the app they needed to create the perfect image.

That’s leading to higher cases of eating disorders, which can be extremely harmful not just in the short term to a teen’s life, but for the rest of their life too. Visit recovery centres like Banbury Lodge, a specialist centre for the likes of anorexia and purging disorder, are seeing more young people checking in for binge eating disorder treatment than ever before. But there are also a lot of teens out there not getting treatment.

It’s an issue many parents are worrying about these days, so if you think something is wrong, look out for these five signs that could be a big clue they may be struggling with an eating disorder…

Rapid weight fluctuation

Of course, one of the easiest signs to spot is if your teen is experiencing rapid weight loss or weight gain. While growth spurts can contribute to weight fluctuations, eating disorders can cause quite alarming drops over a really short period of time. The likes of purging and binge eating can be incredibly problematic and such rapid loss and gains can cause severe health problems.

Obsessions with dieting

Just as alcoholics will constantly talk about going to the pub or needing a pint, you may find that someone with an eating disorder has a bit of an obsession with the latest diets or calorie counting. In reality, your child shouldn’t really be worrying too much about fad diets, and an obsession with them is certainly an unhealthy one, however enthusiastic they may be about it.

It can be the sign of some extreme anxiety around their eating and weight and is something that needs addressing, often with professional help.

They start being more secretive around eating and exercise

To counter that, they may also go into their shell a little more and start being secretive around certain elements of their life, notably eating and body-related activities such as exercise.

Alongside this, they may have started to develop an eating disorder as a result of bullying, which will leave them low on confidence. It may be that they stop wanting to see certain friends and stop talking about them, which is something else to note.

If you believe your teen is hiding something from you, it is important to address, but in a calm, caring and understanding manner.

Their physical and mental health is struggling
Naturally, if a person isn’t getting the nutrients they need, then it’s going to have a noticeable effect on their health. You’ll see a physical change in them, from brittle hair and nails to duller skin.

If they are also feeling fainter and experiencing dizziness and fatigue then there’s certainly reason to worry.

You’ll also start to notice emotional changes and them perhaps acting out of character, with mood swings, irritability and being withdrawn common traits among those suffering with an eating disorder.

Eating patterns will undoubtedly change

Like severe weight loss or gain, changing eating patterns is also noticeable, especially when you’re the one putting the food on the table. Skipping meals is a common trait, while visiting the bathroom straight after meals is also something to be wary of.

Hiding food and their wrappers in unusual places is also another solid sign that’s something wrong, and it’s always best to discuss the matter with your teen, as chances are, they will need your help at what is already a difficult period of growing up.

Photo Credit

Image by 905513 from Pixabay

Guest Author Bio
Adam Richman

Adam is an avid gamer and loves baking. As well as spending time in the kitchen, in his spare time, he enjoys reading, writing and spending time with his family.

For those people who simply don’t enjoy cooking (or just don’t know how to cook) there are few options left between the two choices, and so it is ultimately easier to maintain that fast food lifestyle. However, if that unhealthy lifestyle is finally catching up and a few more reasons to persuade that final decision are needed, here are some facts about how home cooking remains the better choice over restaurants.

Calories

Calories are that buzzword many people are familiar with which is typically tied to weight gain or loss. Famous weight loss programs tend to focus around measuring and mediating caloric intake. Even some notable beer brands promote themselves by being beers with the lowest calorie count. While those programs or brands have a spectrum of success rates, a study from the John Hopkins Center for Liveable Future showed that people who commonly cook meals from home tend to eat healthier and, as a result, consume less calories than those who don’t. This extended to the occasions when those same people went out for meals.

For those who cooked frequently at home (6-7 nights a week), when they did go out, they also consumed less calories.

Sugar and Carbs

Sugar and carbs taste good. There is no way around this. Since restaurants— especially fast food— have figured this out, the best way for them to create repeat customers is to make their food taste better. It has been proven that sugar has addictive qualities as hard drugs like opioids and cocaine, so it only makes sense that major food providers would do everything in their power to make their food choices taste better.

Often those choices lead to a shocking level of loss in quality which in turn makes the food that much worse for our bodies. Even the so-called best options on many restaurant menus will have far more calories, sodium, fat, and sugar in the meals than anything that can be prepared fresh from home, and that is before even considering the origin of the food used in preparation. Being that humans’ taste buds adapt to the foods we eat, the more sugar, salt, and fat consumed means that it becomes what our brain expects and craves.

That can be a hard habit to break literally, but the good news is that by choosing to buy, prepare, cook and eat fresh food – rather than farming techniques which contribute to climate change – those taste buds can readjust to natural, rich flavors.

Portion Control

Obesity is a major concern for public health educators. A study published in the journal of the Academy of Nutrition and Dietetics says that the amount of excess energy gained from meals consumed outside the home is a major contributing factor to the development of obesity. This, in combination with the fact that around 50% of restaurants do not provide nutrition information means that it is very hard for people to make healthy choices when outside the home.

However sad, the previous factors make it difficult to switch, let alone maintain a healthier eating lifestyle. The average meal from a restaurant held 1205 calories, most often coming from three of the four most popular cuisine choices— American, Italian, Spanish, and Chinese foods.

Being that people tend to eat the full portions served, those unnecessary portion sizes are consumed. This in turn distorts people’s abilities to discern what a healthy serving size of food should be, let alone the quality of the ingredients contained.

A Sigh of Relief

While it may not be true in every situation— like the mother of 4 boys that cooks almost every night of the week— cooking from home is connected to stress relief, increased creativity, and feelings of positivity. This comes from a change of pace to the day, connecting with others, and the creation of memories with those same loved ones. Experimenting with new recipes engages different sides of the brain, develops confidence, and a sense of accomplishment.

Photo Credit

Image by cattalin from Pixabay

Guest Author Bio
Sarah Daren

With a Bachelor’s in Health Science along with an MBA, Sarah Daren has a wealth of knowledge within both the health and business sectors. Her expertise in scaling and identifying ways tech can improve the lives of others has led Sarah to be a consultant for a number of startup businesses, most prominently in the wellness industry, wearable technology and health education. She implements her health knowledge into every aspect of her life with a focus on making America a healthier and safer place for future generations to come.

Below we’ll explain a bit more about iron and what foods are great sources.

How much iron do babies and toddlers need?

Infants tend to get the appropriate dose of iron from their mothers until they reach 4-6 months of age, and later they’re introduced to iron-rich foods such as fortified cereal. This is a great and inexpensive option that helps them meet the needs for iron as they expand their palate of solid foods. On the other hand, toddlers ages 1-3 years need 7 milligrams of iron a day, while kids 4-8 years need 10 milligrams.

As iron deficiency early in life can be a big problem later on, it’s very important to make sure your kid gets enough iron and that you’re familiar with foods that are rich in this nutrient. For example, iron in baby cereal is an effective and safe way to help meet an infant’s dietary needs if there’s no other source provided. Note that formula-fed babies can receive enough iron from the formula so they won’t need fortified baby cereal.

Iron is considered the most critical nutrient for toddlers and babies, meaning they need a lot more iron between 6 months to 2 years than any other time in their lives. Iron deficiency in babies and toddlers can lead to sensory and cognitive impairment, and can also affect their motor skills. To prevent this, learn more about which foods are rich in iron, and you can make delicious recipes for your little one to enjoy and stay healthy.

Great food sources of iron

Some of the best iron-rich food sources include red meat, tofu, egg yolks, fortified breakfast cereals, lentils, and fish. The type of iron in fish, poultry, and meat are easier for the body to absorb, but adding a range of iron-rich foods is the best option. Here are a few examples of foods that have a good dose of iron:

• Red meat (beef, lamb)
• Fish (also oysters and shrimp)
• Dark meat poultry
• Vegetables (dark leafy greens, baked potatoes, pumpkin)
• Legumes and beans (lentils, beans, tofu)
• Fortified cereals (including baby oatmeal)
• Wholegrains

Just make sure the food portion is appropriate since there are different size servings for toddlers and babies.

Best iron-rich foods for babies

Let’s look at some of the best iron-rich foods for infants:

• Bean puree
• Beef, ground
• Bean pasta
• Eggs (scrambled, hard-cooked yolks mashed with water)
• Chicken
• Baby oatmeal or cereal
• Smoothies (spinach, kale)
• Mashed sweet potatoes
• Peanut butter puree

Best iron-rich foods for toddlers

Some of the easiest foods to prepare that are packed with iron include:

• Beans
• Dried apricots
• Beef burgers
• Broccoli
• Green beans
• Eggs
• Raisins
• Peanut butter
• Spinach
• Watermelon
• Wheat bread

Adding vitamin C to your child’s daily diet

Iron can be greatly absorbed from a meat source. But if you prefer to base your kids’ diet on iron-rich foods like dark leafy greens and pulses you might want to pair it with vitamin C-rich food since it helps the body absorb the iron in non-meat sources. Some of the greatest sources of vitamin C include fruits and veggies like berries, papaya, mango, citrus fruit, broccoli, sweet pepper, kiwi fruit, etc.

Limit milk intake for better iron absorption

Between ages 1-5, you might want to consider limiting your kid’s milk intake to no more than 24 ounces a day to avoid limiting iron absorption. Note that too much milk can make them less hungry for other foods as well. Although dairy products are an important source of calcium, remember that they should be given in moderation as part of a balanced diet. For example, toddlers who drink lots of cow’s milk can become low in iron and fiber because they don’t eat other food as they’re full on milk.

Final thoughts

Adding more iron-rich foods to your child’s diet is an easy way to protect their health from a young age. Getting used to certain healthy foods early on can also be helpful later in life. Many kids are picky eaters and trying to implement iron-rich foods to these kids can be both challenging and overwhelming for the parents. So, search the web, find delicious recipes, and start practicing good eating habits with your kiddo.

Photo Credits

Child eating cereal  by Providence Doucet from Unsplash

Child eating sandwich by Alex Green from Pexels

Author Bio
Victoria Berman

Vicky is a Food & Lifestyle Blogger at AvocadoPesto, where she specializes in healthy living and cooking. She is also a world traveler and has visited over 60 countries.

Low testosterone (shortened to low T) refers to serum testosterone levels that are below 300 nano-grams per deciliter (ng/dL). This can lead to a range of adverse effects.

Testosterone Molecule

There is a range of different factors that can increase your risk of low testosterone, including:

• Injuries or infections
• Medications, including antidepressants and strong pain killers
• Cancer treatments, such as chemotherapy and radiotherapy
• Excess long-term stress
• Obesity and metabolic syndrome
• Alcohol abuse
• Liver cirrhosis

So, how do you know if you have low testosterone? You will likely experience several symptoms when your testosterone levels are below normal. The most common symptoms include low sex drive, low energy, low mood, and loss of body hair or facial hair.

If you notice any of these symptoms, there are a number of steps that you can take. The first step should always involve going to see a healthcare professional. They can perform the right tests and examinations to give you an accurate diagnosis.

Your healthcare professional will also be able to offer the correct treatments and therapies that can be used to boost your testosterone levels. One of the most common medical recommendations for those suffering from low testosterone is testosterone replacement therapy (TRT).

However, TRT is not appropriate for everybody. Many males choose to use a more natural testosterone booster to increase their levels.

Here are some of the best ways to naturally boost your testosterone levels.

Eat a Healthy, Well-Balanced Diet

If you’d prefer to take a more natural approach to overcoming low T, it’s worth taking a look at your diet. Eating a well-balanced diet that is full of essential micro-nutrients may help to naturally increase your testosterone levels.

Here are some testosterone-boosting foods to include in your diet:

• Oily fish
• Avocados
• Eggs
• Leafy green vegetables
• Berries

Exercise

Regular exercise has been shown to naturally boost your testosterone levels in the short-term and long term. Exercise also helps to combat obesity, which is a key risk factor for low T.

Strength training is particularly beneficial to increase your testosterone because of its muscle-building effects. The more muscle you have, the more testosterone you will produce.

Reduce Your Stress Levels

Long-term stress results in chronically high cortisol. This can have a negative impact on your physical and mental health. High cortisol often results in a decrease in several other hormones, including testosterone.

Stress management is, therefore, important to naturally decrease your cortisol and increase your testosterone levels.

Life gets busy and reducing your stress can be difficult when you have several responsibilities. Try to find strategies that will help you to cope with stressful situations. Make sure to include relaxation time in your schedule and decrease your workload if possible.

Photo Credit

Photo is from pixabay

Guest Author Bio
John Moran

John Moran is an American who enjoys the fine art of living well. His interests include anything wine, food or nature related especially when enjoyed with friends and family.

Eating the right foods can improve cognitive function

Improve concentration 

Whether you’re working in an office all day, studying for exams or playing games, the ability to concentrate for long periods of time is an essential skill that can make all the difference. Although some people are naturally better at concentrating, concentration abilities can be improved through practice and consuming the right brain fuel. If you’re looking to get ahead at work, ace those exams, or improve your poker strategy, it might just come down to eating the right brain foods to give you the edge. Foods such as green leafy vegetables, fish, walnuts, or berries all work to keep the memory sharp and cognitive function at its best. 

Improve memory

Research indicates that eating the right foods can drastically improve memory. This is because when we eat foods that are high in saturated and trans fats, the LDL cholesterol in these foods builds up and damages the arteries. This build-up can also affect the brain and has been linked to cognitive decline, loss of memory, and neurocognitive diseases such as Alzheimer’s. 

Prevent cognitive decline 

It has been found that eating certain foods and avoiding others can actually slow the brain’s aging process by a huge 7.5 years. Not only this but eating for the brain also reduces the chances of developing neurodegenerative diseases later on. 

Nuts are a great way to boost brain function

The benefits to eating for better brain health are clear, but what are the best foods to eat in order to boost your brain’s function?

Green leafy vegetables

Loading up on leafy green vegetables is a great way to boost brain power and stave off cognitive illnesses. Foods such as kale, spinach, lettuce, or collards are ideal for lowering the risk of dementia while slowing the brain’s aging process. This is because they are rich in vitamin E, folate, flavonoids, and carotenoids.

Nuts and seeds 

Nuts and seeds are rich in vitamin E, omega-3 fatty acids and antioxidants which protect cells from oxidative stress. As we age, our brains are exposed to more oxidative stress, so vitamin E can help to support the brain and improve cognition. 

Berries

Research shows that out of all of the fruits, berries are the best for staving off cognitive decline. This is because they are super high in flavonoids which are great for boosting brain health. 

Whole grains

Whole grains such as brown rice, oatmeal, whole grain bread, wholegrain pasta, barley, and bulgur wheat are all rich in vitamin E which is great for maintaining brain health. 

Avocados 

A great source of healthy, unsaturated fat, avocados can help to reduce blood pressure and high blood pressure has been linked with cognitive decline.

So, which foods should be avoided?

Reduce meat intake

Ok, so a plant-based diet might not suit everyone, but reducing meat intake to just three or four days a week (or even less) has been shown to have positive effects on the brain’s health. Replace it with protein-rich foods such as legumes, pulses, and soy which are all packed with B vitamins and help to keep the brain in great condition. 

Sugary drinks

Sugary drinks increase the risk of type 2 diabetes which can increase the risk of Alzheimer’s disease; furthermore, higher blood sugar levels can increase the risk of dementia.

Highly processed foods 

Foods that are high in sugar, salt, and fats tend to have a low nutritional value which means they cause weight gain and negatively impact the brain’s health.

Take care of your brain by switching up your diet a little and including as many brain-boosting foods as you can.

Photo Credits

Photos are from Pexels

Author Bio
Manuela Muroni

Manuela Muroni is Barcelona-based freelance writer, she has been writing professionally since 2008. When she’s not glued to a computer screen she’s most likely playing beach volleyball or painting abstract art.

1. As a kid, the closest I came to a vegetable were french fries. Later, as a wannabe bodybuilder in my twenties, I ate more meat in a typical day than Kobayashi. I made butchers wealthy, and buffet owners closed down the prime rib station when I came around. 

2. Vegans, like Crossfitters, get a bad rap for trying to convert everyone to their lifestyle. I’d never judge someone for eating meat, I salivate over steak just like most people.

Despite all that, I cut almost all meat out of my diet in 2019. A year and a half into this journey, I wanted to share why I did it, my experiences, and what surprised me. And if you’re going to give a plant-based diet a try, I’ve included some practical tips and plans to succeed.

Why I Went Full Kale (Sort of)

In 2019, I had to slow down from the hectic, deadline-driven corporate world. My solution: a month of farm living in rural Vietnam and Myanmar.

There I witnessed things you just don’t see in the city, like chickens and cows being butched for supper. I’m not naive about how meat gets to our plates, but it was visceral to see it up close every day.

I hadn’t realized the sacrifice that’s made to satisfy my palate. So I asked myself: can I get by without meat? Do I need it to survive? It became a challenge  –  a test of discipline, which inspired me to give it a shot.

What It Was Like

Shortly before New Year’s, I ate my last chicken breast. I started planning my restrictive diet. My first question was: how can I possibly get enough protein without meat? My solution was to take supplements and eat some responsibility-sourced animal byproducts. On occasion, I eat a small amount of wild-caught seafood, known as a pescatarian diet. 

[Quick aside: Some vegans will condemn me for eating animal-based foods at all. Some pose moral ultimatums and demand extreme change. And this is what causes most people to give up on a plant based diet or never try one. If everyone just ate slightly less meat, it would relieve so many of the environmental and social ills that animal agriculture causes.]

Okay, so the change wasn’t as difficult as I expected. It’s not like, say, quitting smoking. The cravings weren’t super intense. I’ve done low carb and low-fat diets that I found much harder to transition to. The hardest aspect was social events; parties, barbeques, picnics, etc. Dining out can be tough, especially when the sole veggie option is a sad salad.  Big surprise: social distancing from steak is more challenging when you’re at a steakhouse. But alas, I found solutions (more on that in a moment).

What Happened to My Body

Not a lot!  My energy levels and digestion seemed to improve a bit.  I did not shrink into a raisin, as some prophesized. My strength went down somewhat, but I chalk that up to a lack of gym equipment due to the quarantine. I run, bike, and swim, and my cardio output didn’t change much. So, claims that cutting meat improves your athleticism seems to be overblown. 

Does it make you healthier? It depends. French fries and ice cream are vegetarian, but eating those all day won’t help your physique (trust me, I tried). But substituting meat with healthy vegetables, grains, and legumes likely will. From WebMD:

 According to the Academy of Nutrition and Dietetics, an evidence-based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease. Vegetarians appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure, and lower rates of hypertension and type 2 diabetes than meat-eaters. Vegetarians also tend to have a lower body mass index, lower overall cancer rates, and lower risk of chronic disease. 

The Protein Predicament

You don’t need to revamp your whole diet to go vegetarian. If you’re like me, your biggest concern is getting enough protein. When I lifted weights every day, I aimed for one gram per pound of bodyweight. That’s quite difficult without chicken, pork, and beef, and demanded some thoughtful dieting. Let’s go over some great substitutes and a sample meal plan.

Tofu comes from soybeans and can replace almost any meat. I recommend buying the extra-firm kind, some of which are high in protein. Squeeze out the water, then add them to a stir fry or barbeque. Tempeh is firmer, granier, and nuttier than tofu. It’s easier than tofu because you don’t have to press it. It’s a good substitute for fish. Seitan is made of hydrated gluten (avoid if you have an allergy). It has a dense, chewy texture, tastes like chicken, and can be cooked in many ways.  

Several fruits and vegetables substitute well for meat.  Jackfruit has a mild taste, a chewy texture, and takes on most flavors and spices. It’s a great stand-in for pulled pork or shredded beef. White sweet potatoes are great in wraps, and cauliflower can be a good substitute for fried finger foods like wings. 

Grains and Legumes are also excellent sources of protein—mix quinoa into meatless burger patties. Lentils are great in soups, curries, or salads. Portobello mushrooms are a filling burger substitute. 

Some popular commercial meat substitutes are worth mentioning. Beyond and Impossible Foods are plant-based alternatives to ground beef. They taste eerily like and are high in protein with less fat. They also have sausage links and patties. Gardein is a mainstream brand of plant-based foods. They produce everything from chicken tenders, wings, beef tips, meatballs, and more. 

Lastly, I use supplements to round out my diet. Protein Shakes are a great way to get an extra 20-30 grams of protein each day. They’re also convenient and inexpensive. I take a Men’s multivitamin to fill in any nutritional gaps and Omega-3 capsules to get more healthy fats. 

Quick, Hearty High Protein Meal Plans

There are many great vegetarian recipe books and blogs out there for free, so I won’t try to outdo them here. Instead, I’ll share my sample meal plan and link recipes – just enough to get you started:

Breakfast

• Option 1: Greek Yogurt with Granola and Berries
• Option 2: Whole Wheat Muffin Egg & Cheese Sandwiches
• Option 3: WW Breakfast Burritos
• Option 4: WW Bagel (add Lox if Pescatarian)

Lunch

• Option 1: Egg Salad Sandwich (Tuna Salad if Pescatarian)
• Option 2: Black-Bean Burgers
• Option 3: Quinoa Salad
• Option 4:  Falafel Wraps 

Dinner

• Option 1:  WW or High-protein Spaghetti with Impossible Ground
• Option 2: Tofu Stir Fry with Brown Rice (use a store-bought sauce to save time)
• Option 3: Wild Caught Shrimp or Fish Tacos (if Pescatarian) 
• Option 4:  Jackfruit Sliders 

 
Final Tips

A veggie-first diet can save you money, improve your health, and help the planet. Although it’s easier than ever to switch, it requires lifestyle adjustments. You might need to contact the host of a party to see if there are meatless options. If not, you’ll have to bring your own, or change plans. If you’re traveling, research restaurants that will cater to your dietary preference. Bring protein bars and shakes with you on long trips, where whole foods aren’t available.

Expect that some people won’t get your desire to sacrifice a staple of modern life. Be patient with those that don’t understand your diet or think you’re stubborn. Have your reasons, but don’t thrust them on others. Focus on long term sustainability. If you’re craving steak, have it. Every diet has some concept of a cheat meal. Don’t deprive yourself to the point that discipline feels like a prison. Soon enough, you’ll forget ever missing it.

Photo Credits

Photos are Royalty Free from Pexels

Guest Author Bio
Chris Tubbs

Chris is an accomplished sales and business development leader with experience at companies like Microsoft, Salesforce, and Dropbox. He went from being kicked out of high school twice to earning an MBA at UC Berkeley, and from being a pack-a-day smoker and aquaphobe to marathoner and triathlete. He writes about self improvement for knowyourbest.com.

Nightshades are a classification of foods and spices that tend to grow in shady areas. Some of them even prefer to flower at night, or in the “shade” of the “night”, which is one of the theories about how they got their name, but the truth is still up for debate! I suppose it does make sense after all if you look at it that way, but if you research further, you’ll see the name becomes more and more confusing!

Notwithstanding their name, what is even more confusing is their effect on weight loss. Some people can include nightshades in their diet with no apparent issue whatsoever, yet others blow up like a balloon and gain 5 lbs just by looking at them! What’s up with that?

Here are some common nightshade foods that you probably even have in your regular grocery order. They are nutrient dense and have lots of positive attributes listed below:

Potatoes (does not include sweet potatoes and yams)
Blood sugar control, reduced heart disease, immunity

Tomatoes and Tomatillos (includes tomato based condiments and sauces like ketchup, salsa and marinara sauce)
Reduced risk of heart disease and cancer

Peppers (includes bell peppers, hot peppers and spices and sauces made from hot peppers like cayenne pepper, paprika, chili and pepper, but does not include black pepper)
Eye health, improved digestion, anemia prevention, reduced hunger, reduced pain

Eggplants
Bone health, improved digestion, weight loss

Nightshades are classified according to a specific ingredient they contain called solanine, which is said to be responsible for the adverse effects some might experience when consuming these vegetables and plant derivatives, but research is very inconclusive. Regardless of research, the effects sometimes speak for themselves, and the presence of nightshades in some people’s diets has been shown to cause inflammation and swelling, joint pain, stiffness, decreased mobility, digestive upset and overall extreme discomfort.

When it comes to reactions from nightshades in the diet, although they might go unnoticed for most people, they might actually be hindering your weight loss efforts. If we consider the symptoms they are suspected to cause, all of the symptoms mentioned can prevent or decrease weight loss for the following reasons:

Inflammation and swelling: when inflammation is present, the body naturally tries to fight the inflammation. When the body is under this type of stress, it isn’t as capable of multi-tasking (so to speak), and a lot of its efforts go towards reducing the inflammation. Inflammation and swelling of the body’s tissues will also affect how insulin works in the body, causing the body to produce more insulin to stabilize blood sugar. More insulin leads to insulin resistance, which ultimately leads to weight gain.

Joint pain, stiffness, decreased mobility and discomfort: pain and discomfort often lead to medication, but even if no medication is used, the pain can prevent some kinds of activity. Let’s take exercise for example. If you are in pain, you might not be uncomfortable enough to stay home from work, but odds are you won’t feel like doing a HIIT class or lifting weights. When it comes to medication, you might luck out and end up pain free, but the side effects of the drugs might have adverse effects on your weight and health in general.

Digestive upset: if you have any pre-existing conditions in your gut, the solanine in nightshades has been said to exacerbate these effects due to something called leaky gut syndrome. Leaky gut syndrome is increased permeability of the intestinal wall, which allows toxins to leak through the wall and into the bloodstream! Eek! This affects nutrient absorption, constipation, diarrhea, and can even cause headaches! While leaky gut doesn’t directly cause weight gain, it does upset the microbiome of the gut, which causes nutritional deficiencies and food sensitivities that can increase inflammation and consequently contribute to weight gain!

If you suspect nightshades might be slowing down your weight loss, consider cutting them out of your diet for a full 4 weeks. When 4 weeks is up, try adding them back in one at a time for 1-2 weeks each and watch for the effects. For further assistance, considering working with your doctor to address any symptoms present.

Whether or not you are going to try nightshade elimination, please try these fat burning, anti inflammatory, nightshade-free recipes. Not only will they help fight inflammation, they will kick start your metabolism and get you on the path to success!

Egg Drop Soup

Courgetti Carbonara

Photo Credits

Tomato by Mauro Borghesi from Pixabay

Other photos are by FitproRecipes – Used with permission

Guest Author Bio
Kathryn Morrow

Kathryn Morrow, MSc is a weight loss expert who specializes in leading a balanced life through dieting and nutrition. For more information on nightshades or elimination dieting, or for more fat burning recipes, connect with Kathryn at KGM Nutrition.

Well now isn’t THAT confusing? So what’s the right answer? Well when it comes to breakfast, it really only boils down to personal preference! If you’re hungry and you want to eat – then eat! If not, don’t. It really is THAT simple. More importantly, what you eat does matter, so whether you break your fast at 6am or noon, starting your day with a healthy, balanced meal is crucial.

Enter superfoods! If you’re anything like me, you’re probably picturing a banana in a bright red cape, scaling up the side of a high rise building Spiderman-style, but that’s not exactly what I mean when I say breakfast superheroes. When it comes to a balanced diet, while the timing of your breakfast might not be very important, it’s very important to get the right amount of calories, carbs, protein, fat and nutrients (hence the term “balanced,” which will aid in weight loss, energy and overall health). And if you want to kick it up a notch and get even more benefits, you will want to choose food items that have more bang for their buck. This means they have a very high nutritional density as compared to their calorie content, and they have properties that influence anti-aging, longevity, disease prevention, reduced inflammation, and improved immunity! Please enjoy these easy to make, balanced superfood breakfast recipes to boost your health, control your weight, and increase longevity below! And hey – if they help fight the effects of aging – even better!

Here are some examples of superfoods, some of their beneficial ingredients and their benefit to us. Don’t worry too much about the complicated names of the ingredients, but take a close look at how they benefit your body, because these hard-to-pronounce ingredients may lead to a longer, healthier life!

Turmeric
Phytochemicals, curcumin, tumerone
Anti-aging, decreased cell damage and decreased chronic disease

Kale
Vitamins A, C and K, quercetin, kaempferol
Anti-aging, anti-inflammatory, anti-viral, lower blood pressure

Garlic
Vitamin C, B6, manganese
Reduced heart disease, lower bad cholesterol, healthy prostate, fights yeast infections

Curry
Cardamom, black pepper, tumerone, turmeric
Anti-inflammatory, anti-viral, anti-fungal,anti-bacterial, anti-carcinogenic

Cherries
Polyphenols, catechins, anthocyanins, flavonols, vitamin C
Anti-aging, anti-inflammatory, regulates blood sugar, increased muscle recovery

Yogurt
Lactobacillus, calcium, phosphorus
Detoxification, weight loss, healthy digestion, gut health

Cacao Nibs
Flavonoids, MAO, serotonin-inducing components, magnesium
Weight loss, decreased bad cholesterol, balanced mood, reduced cortisol

Flaxseed
Phytochemicals, thiamin, magnesium, manganese, ALA
Healthy cell function, regulates muscle and nerve function

Vegan Veggie Scramble

Vegan Veggie Scramble

• 1.5 tsps nutritional yeast
• ½ tsp chili powder
• 1 tsp mild curry powder
• A small pinch of sea salt
• 3/4 tsp ground turmeric
• 1 tsp. coconut oil
• 1/2 a small white onion chopped
• 1/2 a red bell-pepper, chopped
• A small handful of kale, chopped
• 1/2 cup button mushrooms, sliced
• 1 garlic clove, minced
• 4.25 oz firm tofu
• 2.5 oz canned black beans or haricot beans, drained and rinsed well

Place the nutritional yeast and dried spices in a bowl and stir well.
Place a skillet or frying pan over a medium heat and melt the oil.
Add the onion and bell-pepper and sauté for 3-4 minutes, until softened.
Add the mushrooms, kale and garlic and fry for 2-3 minutes, or until softened.
Add the tofu and break it up into small pieces with a wooden spoon.
Stir in the spice mix and black beans.
Heat for 4-5 minutes or until heated thoroughly. Serve. Enjoy!

Calories: 302
Protein: 21g
Carbs: 32g
Fat: 10g

Cherry Chocolate Smoothie

Cherry Chocolate Smoothie

• 10 pitted cherries
• 6 slices frozen banana
• 6 oz unsweetened almond milk
• 2 Tbsps plain yogurt
• 1 heaping tsp cacao powder
• 1.5 tsp cacao nibs
• ⅓ cup chocolate protein powder
• 1 tsp ground flaxseed
• A pinch of ground cinnamon
• 4 ice cubes

Place all ingredients in a blender and blend until smooth. Enjoy!

Calories: 345
Protein: 34g
Carbs: 23g
Fat: 13g

Photo Credits

Cherries – by unsplash

Other photos are by FitproRecipes – Used with permission

Guest Author Bio
Kathryn Morrow

Kathryn Morrow is a nutrition & weight loss coach passionate about eating well without deprivation. Have more questions or want more recipes? Connect with her at KGM Nutrition.

Usually, we try to laugh these embarrassing episodes off as senior moments, as if they’re just an inevitable part of aging — as if there’s really nothing we can do about it.

And sure, as you get older, you might slow down a bit. You might lose a step or two. But you’re not powerless. There are things you can do today to slow or even reverse age-related mental decline both for tomorrow and for years to come.

Why It Matters

It may not be exactly fun, but some loss of mental sharpness, or acuity, is to be expected as we get older. As the years go by, it may take longer to memorize new information. It may become more difficult to multitask. You might have a bit more trouble with recall.

But that doesn’t mean you’re over the hill. It just means you might need to work a little harder and be a little more strategic about your brain health. In fact, what’s true for the body is also true for the mind: if you don’t use it, you lose it.

On the Ball

Have you ever noticed that the busiest, most active, and most engaged people never seem to age? They can be 70, 80, 90 years old and as sharp as any fresh young college grad? It’s almost as if they don’t have time to get old.

There’s a lot of science to explain why. Whether you’re working or retired, simply being highly involved in activities you enjoy or feel passionately about will help your brain retain its plasticity. You’ll be better able to retain and use new information because you’re constantly learning and learning means creating new neural pathways. And this means that, literally and figuratively, you’re going to be firing on all circuits!

The benefits aren’t just in doing and learning new things. They also derive from the fact that when you’re active and engaged, you’re rarely alone. Being around other people, both professionally and socially, has been shown to improve cognitive function and even reduce the risk of dementia.

The Mind/Body Connection

Taking care of your brain as you age also means taking care of your body. Maintaining a consistent exercise routine not only will keep your body strong and flexible, but it will also support your cardiovascular health.

But healthy blood vessels do more than just reduce your risk of heart attack and stroke. They also keep the brain well-supplied with the oxygen and nutrients it needs for peak performance.

To get the best brain-building boost from your exercise, try to switch up your routine with new physical challenges and experiences. Consider, for instance, taking a nature walk one day and going for a swim the next.

By alternating your fitness regime, you’re going to keep your brain guessing. You’re going to be calling on different neural pathways for different kinds of exercise, and the new movements, new sights, new sounds, new sensations you experience as you do that. The more pathways you build, and the more often you use them, the better your overall memory and processing will be.

Of course, you don’t have to sign up for the Ironman triathlon to enjoy the benefits of physical activity for brain health. If you’re still working, even something as simple as using a standing desk at the office or taking a walk while you eat your lunch can help you keep the blood flowing and the mind alert.

Brain Food

While you’re working to keep your brain healthy by keeping your body fit and strong, it’s also important to pay attention to nutrition. What you feed your body is every bit as important as what you feed your brain.

Avoiding processed foods and favoring instead a balanced diet rich in fruits and vegetables isn’t just good for your heart, it’s also great for boosting brain performance. Not surprisingly, the much-celebrated Mediterranean diet has been shown to be especially helpful in slowing, or even preventing, cognitive decline.

The Takeaway

Our brains are our greatest resource. Your mind is truly the core of who you are. Yet it’s too easy to feel that age is robbing us of this vital element of ourselves. It doesn’t have to be that way. There are steps you can take today to keep your mind active and sharp for decades to come. The key is to never stop learning, to keep your body strong and active, to stay engaged with the people and things you love, and always to feed your mind, body, and spirit well.

Photo Credit

Image by pasja1000 from Pixabay

Guest Author Bio
Jori Hamilton

Jori Hamilton is a writer and journalist from the Pacific Northwest who covers social justice issues, healthcare, and politics. You can follow her work on twitter @HamiltonJori, and through her portfolio at Writer Jori Hamilton.

Tackling climate change is definitely one of the biggest issues of our lifetime. From a health standpoint alone, increasing climate change could lead to a rise in environmental disasters, undernutrition and lack of food security, and an increase in disease and allergies. These impacts don’t even begin to cover the myriad of consequences of increasing global temperatures, such as the inevitability of “climate migrants” and the extinction of threatened species.

While there’s no doubt that governments need to majorly ramp up efforts to safeguard our future from impending climate doom, there is much that we as individuals can do to help save the environment. Looking at our food consumption, for instance, is a good place to start.

Food and the Environment

It might not be the first (or even last) thing you think about as you cut into that juicy steak, but our food habits are intrinsically connected to environmental impact. In fact, an article on the LA Times states that “food production including growing crops, raising livestock, fishing and transporting all that food to our plates is responsible for 20% to 30% of total global greenhouse gas emissions. In addition, 33% of the ice-free land on our planet is being used to grow our food.”

To make matters worse, we are not even close to being on-track to meet Mission 2020 — the parameters that might help prevent irreversible damage to the planet. An article on The Guardian that explores what environmentalists should ideally eat states, “With the global population projected to reach 10 billion by 2050, what humanity eats has growing implications for topsoil, pollution, greenhouse gases, and deforestation.”

With this in mind, changing your diet to help the environment is definitely worth considering. The LA Times piece quotes a study by Paul Behrens, an environmental scientist at Leiden University in the Netherlands, that found that a healthy diet correlates with a healthier environment. Particularly in high-income countries like the United States, following healthy dietary recommendations could reduce greenhouse gas emissions related to food production by 13-25%.

Dietary Solutions

The Vegan Diet

The significant impact our food habits can have on saving the environment is one of the contributing factors to the rise of movements such as veganism, which boycotts the use and consumption of any animal products. According to Bénédicte Coutheillas, founder of HowManyVegans.com, “Veganism promotes ethics and stability in human, animal empathy and one spiritual consciousness, compassion, freedom and justice being at the forefront of this sustainability.”

Meat and animal products are by far the worst types of food in terms of environmental impact due to the number of resources that go into meat production, as well as the resulting loss of energy. Thus, excluding meat and animal products from your diet significantly reduces individual environmental impact.

The Flexitarian Way

For some people, however, completely cutting out meat and animal products from their diet is unthinkable. Here’s where another type of diet comes in: the flexitarian diet. A flexitarian diet leans towards plant-based foods but allows for fish, eggs, and one-off meat consumption. Its environmental impact is much lower than the average American diet, and it makes for a much easier lifestyle shift than going full vegan.

In the Guardian article, Samin Nosrat, author of the bestselling cookbook Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking (that is now a Netflix docuseries) wholeheartedly advocates for the flexitarian diet. “The answer is really simple. Eat as many vegetables as possible,” says Nosrat, “I don’t think using a little parm is going to be the end of the world. That is not the greatest and most immediate source of global danger. Meat really is.”

Other food experts seem to swing the same way too. Marion Nestle, an emeritus professor of nutrition at New York University, believes that the diet that most benefits the environment is the same as one that is best for human health. What this means is eating mostly plant-based foods, with minimal junk food intake. For a lot of people, reducing junk food intake is very difficult as the United States is notorious for its widespread availability of fast foods and processed goods. These foods are high in saturated fat, calories, salt, and sugar and contribute greatly to the obesity epidemic that plagues America.

Fast foods, processed foods, and junk food in general, are terrible for the environment in terms of emissions as a result of ingredient production and shipping. Not to mention, the packaging used by most fast-food chains is plastic-reliant, and detrimental to the environment as well. Minimizing your intake of these foods will not only do wonders for your health but help save our planet too.

Key Takeaways

The main takeaway here is to be as mindful as possible when it comes to your food habits. Try changing your diet to reduce your meat and animal product intake and prioritize plant-based foods instead. Avoid junk and processed food to the best of your ability. For the more ambitious, try out veganism (you can even start with vegetarianism to prep your body).

As a rule of thumb, choose locally grown produce. Nordic diets place high importance on using locally sourced foods, as these minimize the environmental impact of food transportation and air shipping. Finally, don’t waste your food! Food waste is a global concern, and by minimizing your food waste, you can help the environment no matter which type of diet you follow.

Changing your diet is a simple way to do your part for our planet — by making just a few changes to your food habits, you could significantly reduce environmental impact while also bettering your own health.

Photo Credit

Image Source: Pixabay creative commons

Guest Author Bio
Jori Hamilton

Jori Hamilton is a writer and journalist from the Pacific Northwest who covers social justice issues, healthcare, and politics. You can follow her work on twitter @HamiltonJori, and through her portfolio at Writer Jori Hamilton.