4 Reasons NOT to Go On a Liquid Cleanse Diet

  Q: What are your thoughts on doing a liquid cleanse diet? A: I’m a fan of a cleanse diet. However, I’m not a fan of a liquid cleanse diet. It’s hard to feel empowered when you’re drinking your breakfast. And your lunch. And your snacks. And your dinner. . . I need to chew. You?   I prefer a real food cleanse diet. I believe in eating whole foods to fuel and energize your body. Eating proper portions of fiber rich, high antioxidant foods such as fruits, vegetables, nuts, seeds, legumes, and also eating lean protein and healthy fat, will give you the results you want for your health and weight for the long term. You don’t need to go to the extreme of liquid cleansing to achieve this. Yep, as boring as it may sound, eating healthy foods as part of an overall balanced diet is the best way to lose weight and keep it off.  4 benefits from a real food cleanse diet for a few days include Now, there are exceptions to every rule. I may green light a liquid cleanse for a specific situation or condition such as an individual needing to recover from GI distress. Sometimes bowel rest can be helpful to get a client back on a healthy track. Very infrequently I may have a client who needs something extreme to break a cycle and get to a new starting point on a healthy diet and a food cleanse isn’t an option because they’re overwhelmed by the prep (simple as it may be) or really resistant to alternatives. But, 99% of the time I recommend a whole, real solid food cleanse, not a liquid cleanse. Here are 4 reasons why I don’t like a liquid cleanse diet: Steer clear of liquid cleansing. If you want to take your healthy diet up a notch and give yourself a nutrition boost and weight loss push, try one of my real food cleanses!

Lean Protein 101: Why We Need It and the 11 Best Sources for It

Along with carbohydrates and fat, protein completes the trifecta of macronutrients we rely upon—the calorie-providing nutrients our bodies need in large quantities. When you think protein, think building. You need it to build muscles, skin and hair; to build hormones and enzymes; even to build antibodies for a healthy immune system. Your body also uses protein for cell maintenance and repair and blood clotting. Can Lean Protein Help You Lose Weight? In the world of weight loss, protein provides satiety; It makes you feel satisfied for the longest period of time, longer than both carbs and fat. Ever wonder why your belly rages in hunger shortly after that morning muffin but stays calm and quiet after a hearty omelet? You guessed it: protein. Protein aids in satiety by affecting the hormones that control hunger. It also has the highest thermal effect of food (TEF), meaning it burns the most calories during digestion, compared to carbohydrates and fats. And we all know that protein helps build muscle, and muscle burns more calories (yes, even while you sleep) than fat. What is Considered ‘Lean’? The U.S. Department of Agriculture (USDA) defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. For a 1-ounce serving, lean meat should contain 2 to 3 grams of fat. Lean meat provides fewer calories for equal amounts of protein than higher-fat meat. For example, consider different cuts of beef. One ounce of a lower-fat cut, such as a top round, offers 52 calories with only 2 grams of fat (0.75 grams saturated) and 8 grams of protein. That same single ounce of a higher-fat cut—say, ribeye steak—contains 83 calories, a whopping 6 grams of fat (3 grams saturated), and a comparable 7 grams of protein. Some kinds of fish and certain plant proteins (like salmon and nut butters) have more fat. Still, it’s important to remember that these are heart-healthy fats in good sources of protein. I always recommend including them in your diet. So, what exactly do I want you to put on your plate to meet those protein needs to help you lose weight and build your biceps? How Much Protein Do We Actually Need? How much protein you’re eating is probably not as important as the kind of protein you’re eating. Approximately 50 grams, or about 15% of your calories, is enough for the average adult to meet their basic daily needs. But I say: Consuming as much as a third of your daily calories from protein (about 112 grams) is both safe and beneficial.   Listen here for a recent Living a Nutritious Life podcast with Dr. Rachele Pojednic on this very topic. Here are some of the very best sources of lean protein. Best Sources of Lean Protein Almonds Per 1-ounce serving: 6 grams protein, 2.5 grams carbs, 14 grams fat. This high-protein nut provides a perfect balance of protein, carbs and healthy fats. Plus, you’ll also get a healthy dose of skin-protecting vitamin E in every satisfying bite. Enjoy them on their own, or use them in recipes like this Baked Cod with Almonds and Herbs or this Quinoa Granola. Chicken (white meat, skinless)   Per 4-ounce serving: 30 grams protein, zero carbs, 4 grams fat. Topped onto salads, layered in sandwiches, mixed into soups, formed into burgers, or enjoyed on its own—this versatile lean protein is a carb-free classic for a reason. For the leanest cuts, skip the dark meat and make sure to remove the skin. Eggs Per egg: 7 grams protein, >1 gram carbs, 5 grams fat. Whether you like them scrambled, boiled, fried or baked, eggs are an affordable, quality protein. Ideal for vegetarians, they also provide hard-to-find vitamin D and the eye-protecting antioxidants lutein and zeaxanthin. RELATED: Easy Egg Muffins Grass-Fed Beef Per  3-ounce serving: 20 grams protein, 0 grams carbs, 10 grams fat. For some people, there is nothing like a burger to satisfy hunger. High-quality beef, like grass-fed options, is packed with bioavailable protein, iron, and zinc to support muscle growth, energy, and immunity. It’s also rich in B vitamins and healthy fats like omega-3s, promoting brain and heart health. RELATED: Grass-Fed Beef vs. Organic Beef: Which is Healthier? Hemp Seed Per 1.5-ounce serving (3 tablespoons): 10 grams protein, 2 grams carbs, 14 grams fat. Small but mighty, hemp seeds are a powerful plant-based protein loaded with nutrients like anti-inflammatory omega-3 fatty acids and minerals like magnesium, phosphorus and potassium. Enjoy their mild, nutty flavor blended into smoothies, sprinkled onto salads or mixed into granola. Nutritional Yeast   Per 1-tablespoon serving: 4 grams protein, 2 grams carbs, zero fat. Containing all nine essential amino acids, nutritional yeast is a complete protein source. If you choose the fortified variety, you’ll also get plenty of thiamin, niacin, riboflavin, B6 and B12. Sprinkle this savory delight—its flavor ranges between nutty and cheesy—on salads or stir into dressings, soups and sauces. Peanut Butter Per quarter-cup serving: 9 grams protein, 6 grams carbs, 18 grams fat. This household staple is far more than simply a key ingredient in your favorite childhood sandwich. Not only is the peanut (technically a legume) packed with protein, it also contains a host of other nutrients, including satisfying healthy fats, immune-boosting zinc and antioxidants. Just be sure to purchase a less-processed variety: All your PB really needs is peanuts, although salt is a common additive. Once you find a brand without added sugar and partially hydrogenated vegetable oils, get creative: Add it to oatmeal, yogurt, smoothies, baked goods, toast or fruit. Sardines Per 4-ounce serving: 25 grams protein, zero carbs, 11 grams fat. Don’t be too quick to judge sardines. Part of the herring family, these tasty fish are as underrated as they are tiny. An inexpensive and rich source of protein, sardines are also loaded with other important nutrients like omega-3 essential fatty acids and calcium, phosphorus and vitamins B12 and D. Toss

Will Hanukkah Ruin My Diet?

Ask Keri: Will indulging during Hanukkah completely ruin my diet? Keri Says: People always ask me, “how bad is it to eat chocolate every day?”  I also hear things like, “I know it’s bad, but I have to have a cookie with my tea in the afternoon.” I think what’s actually being asked is: will indulging in some of my favorite things undo all my weight loss or healthy weight maintenance efforts? What if I have something decadent every day? I’m opening up this topic once again because a client I worked with recently has lost 40 pounds this year and is worried that celebrating 8 nights of Hanukkah will set her way back. I’m sure it won’t surprise you that when she asked, “Can I truly celebrate all 8 nights without ruining all of my hard work?” my answer was a resounding YES! I have tons of experience navigating holidays and celebrations with clients successfully. YOU can do it, too. Here’s how. Step 1: Eat as clean and simply as possible during the day. You should have one or two go-to healthy breakfasts, healthy lunches, and healthy snacks that you enjoy and can bounce between. For example: Breakfast #1: 6 oz Greek yogurt, 10 almonds, 1 cup blueberries Breakfast #2: 2 hard boiled eggs, 1 cup spinach, 1 sliced tomato Lunch #1: 5 oz grilled chicken, 2 cups kale, tomatoes, cucumbers, sprouts, ⅓ avocado Lunch #2: 12 oz turkey and vegetable chili, celery and carrot sticks, 1 tablespoon sour cream Snack #1: Green apple and 2 teaspoons nut butter Snack #2: Crudités and 2 tablespoons hummus Step 2: Make dinner a party of lean proteins, such as beef, chicken, beans, fish, or lentils over a piled-high plate of salad greens and veggies prepared with little added fat.  Step 3: Make a promise to yourself (and with us as your witnesses) that you will NO LONGER call your indulgence “bad” but will now call it what it is: a “conscious indulgence”. And make that indulgence part of your celebration, with not a speck of guilt or judgment in sight. RELATED: Why You Should Eat Pumpkin Pie and Enjoy Every Calorie So, go ahead and add a planned treat to your meal—maybe a slice of challah, a perfectly fried latke, or a little bag of Hanukkah gelt (90 calories, 5 grams of fat). There is definitely room in your clean and beautiful day of eating for a planned indulgence. Since you get 8 nights, you don’t need the latke, challah, and gelt all at once. You can spread them out with one treat each night. Just like you did with your Halloween candy, you decide if it’s “better” to indulge in one day, like we do on Christmas, or stretch out the pleasure of the food over 8 nights, Hanukkah style. Whatever you choose, make a plan to stick to your healthy way of eating and plan your conscious indulging mindfully. Happy holidays!

What Yo Yo Dieting Does to your Body and Why the Holidays are a Trigger

You’re officially familiar with yo-yo dieting if you’ve ever said something like this more than once: “I want to be X pounds by Christmas.” “I want to wear my size X dress to the holiday party in 3 weeks.” “I refuse to get rid of my smaller belts because I know they’ll fit when I get back to working out this spring.” All of these quotes come from actual clients of Nutritious Life founder and celebrity nutritionist, Keri Glassman, MS, RD, CDN. They’re familiar, or at least very relatable, to so many of us who work hard to lose weight, only to have it creep back on (plus a few more pounds), to then again buckle down to lose again, gain again, lose again… sigh. We can all agree this is a really frustrating cycle, and there’s no more dreaded time for this challenging head/body game than the holiday season. And here we are, in the thick of the season, trying once again to figure out how to lose weight. But between the lingering Halloween candy, the leftover Thanksgiving pie, and the endless Christmas cookies, you’re exhausted from the overload of constant hard choices you have to make—eat it, don’t eat it, eat just a little, skip it altogether, ok have a nibble, cut a whole piece, no wait a half piece, maybe if I eat it fast enough it won’t count, get it away from me because if I see it I’ll eat the whole thing, can I have just a taste, darn I can’t believe I ate that, ugh my pants are getting tight… Have you ever said or thought these things? Same here. So obviously losing and gaining weight messes with your head, but did you know that yo-yo dieting really messes with your body, too? What Yo-Yo Dieting Does to your Body Hormonal Havoc Extreme dieting, including severe calorie restriction and dramatic dietary changes can increase the hormone cortisol, which wreaks havoc on your health—to the tune of increasing your risk of developing certain diseases such as diabetes, heart disease and cancer. Yikes! There are tons of evidence that people who live the longest, with the best mortality rates, are those who are constantly eating slightly less than they need to be satisfied, and who maintain a low body weight for their height. This is, in part, due to hormonal actions being optimized. If the caloric restriction is too severe, hormones don’t work as efficiently and health is compromised. You can see this as nutrient deficiencies that pop up with symptoms such as dry skin, brittle hair and nails, and poorer immune functioning. The bottom line is that seriously decreased caloric intake negatively affects hormones that you need for good health. RELATED: What to Eat for Better Balanced Hormones Metabolic Meltdown Here’s the deal: if you over-restrict your calories, your body responds by slowing down your metabolic rate, or your ability to burn calories. It also causes muscle loss. The truth of the matter is that yo-yo dieting doesn’t appear to permanently ruin metabolism, but the process of losing muscle (which is what your body uses for fuel when there isn’t enough food calories coming in) is damaging to your wellness. You need your lean body mass to support your bones and keep you fit, strong, and burning calories, so don’t compromise it by breaking it down to use for fuel! A word about exercise too, here: Try reframing your view of exercise as a way to lose weight and think of it more as maintaining your lean body mass (which helps with weight loss). This will help keep your brain focused on your fitness, and feeling fit is a great motivator to say no thank you to the second helping of those not-so-healthy side dishes. Nutritional Neglect Extreme weight loss is hard on your vital organs, including your brain, heart, liver and kidneys. These organs need carbohydrates and calories to do their jobs. Without enough nutrition, these organs are at risk for damage. Severely decreased calories can also lead to nutrient deficiencies, which, in prolonged states, may cause damage to bones, skin, and immune functioning. Do yourself a favor and don’t cut out all carbs or fats. Reduce ‘em, (the “bad” ones), yes. But eliminate a whole food group entirely and you’ll end up back on that whole yo-yo dieting cycle again, guaranteed. RELATED: Why Healthy Fats Don’t Make You Fat How to Get Out of the Yo-Yo Dieting Cycle Rather than dramatically reducing calories, or dropping all fats or carbohydrates, try eating a little less of everything at every meal and snack, so that you’re ‘satisfied’ rather than ‘full’ in order to get and keep a healthy weight. Eat a balanced diet and choose clean, healthy foods. This is something Keri always stresses when she has her clients gauge their appetite using the hunger quotient (HQ). Of course, implementing all 8 pillars of living a Nutritious Life will keep you off the yo-yo cycle too. So, to summarize: rather than binging on candy, mashed potatoes, latkes, or fruitcake through Halloween, Thanksgiving, Hanukkah, or Christmas, and then sticking to 600 calories a day for the next two weeks, choose to eat a little less all the time, and strategically place your indulgences. This is easier said than done, but it can be done. Stay focused, consistent, and patient. Listen to your body telling you it is “slightly satisfied” and “slightly hungry”. And plan for your indulgences. Yo-Yos are toys for kids—they’re not how you should manage your weight. This holiday season, choose to focus on your healthiest goals and your weight will find its perfect place. Learn More About Nutrition and Wellness Love nutrition and wellness, and want to immerse yourself even more? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income, if you choose to. (Or, you can use the information for

9 Weight Loss Tips During Thanksgiving

You’re looking for weight loss tips because you want to do Thanksgiving differently this year, right? Usually, you eat until you’re stuffed, fall asleep on the couch, and wake up in the 4th quarter of some football game. If this is you, we promise you, you’re not alone. If football’s not your jam, you might retreat to a bedroom and pass out in a food coma on a proper bed. You tell yourself it was all that tryptophan from the turkey. But does the tryptophan in turkey really make you feel tired? Not really. Turkey contains an essential amino acid called L-tryptophan, which the body uses to produce the brain chemical serotonin. Serotonin can help us sleep by improving our mood and promoting relaxation. As it turns out, turkey contains almost the same amount of tryptophan as chicken, pork, and beef. What’s more, egg whites, soybeans and cheddar cheese have even more tryptophan than turkey. So, what are the real culprits behind your post-Thanksgiving marathon nap? Aside from typical overconsumption of food and alcohol, it’s usually just the result of too many carb-heavy foods and throwing your healthy diet out the window. Mashed potatoes, corn bread, stuffing, and apple pie—oh my! All of those starchy carbs can quickly raise blood sugar and may encourage sleep. This year, begin a new tradition. Eat a little less, drink a little more (water!), feel a lot better, and maybe you won’t even need the nap. You’ll be ready to show Black Friday who’s boss. 9 Weight Loss Tips During Thanksgiving 1. Begin with breakfast. Eat consistently throughout the day beginning with a well-balanced, healthy breakfast. 2. Eat before you party. Choose from your arsenal of healthy snacks before you go to a holiday dinner. To control hunger, try eating two high-fiber crackers with 2 teaspoons of natural nut butter or a hard-boiled egg as a pre-party snack. 3. Offer to bring a dish. There may not be many healthy foods offered at your party, but that’s OK. By bringing your own healthy dish, at least you’ll have one go-to—and you’ll know exactly what’s in it. 4. Turn on your healthy food radar. Load up on lighter and cleaner appetizers with healthy fats, such as crudité with a portion of hummus. 5. Set your sip limit. Give yourself a drink maximum before the meal begins. Remember to sip slowly and choose lower-calorie and low-sugar options such as vodka and seltzer or wine spritzers. 6. Exercise! An hour spent burning calories will also motivate you to make healthier choices later in the day. 7. Control your portions. This includes veggies. Unless you’ve prepared them, they could be loaded with sneaky ingredients such as margarine or sugary sauces. (Here’s a handy portion control hack for you to try.) Don’t let desserts derail your healthy lifestyle either. Slice your own pie so you can control the size. And skip that crust. 8. Listen to your body. Stop eating once you’re slightly satisfied. Period. You’ll have much better memories of a meal enjoyed than a meal overindulged in. Focus on your family and friends, not food. 9. Drink plenty of water. Drinking adequate water promotes what’s known as a thermogenic state, which increases your metabolic rate. This will help to keep you from overeating and help you feel full, so you don’t actually stuff yourself full. 10. Enjoy your day. And here’s a bonus tip for you. When it comes to Thanksgiving or any gathering of family and friends, don’t forget to enjoy your day. Consciously and wisely (with the tips here) indulge in your favorite foods and have a very happy Thanksgiving. Take Your Hunger for Nutrition and Wellness Knowledge to the Next Level If you love learning about the best foods, drinks, and lifestyle habits for total wellness, think of how awesome it would be to learn and share this life-changing info as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak peek of the Become a Nutrition Coach program here and see how you can put your passion for wellness to work. (Images: Shutterstock)

3 Quick and Healthy Lunch Box Ideas

Some days, it can be hard enough to figure out what you want for lunch, never mind your kids. And, let’s face it, sometimes healthy and exciting lunch box ideas can be hard to come by. You know you need to pack a nutritious lunch for your kids in order to keep them sharp and help them power through their day. But whatever you put into their lunch box better also be tasty, or they won’t give it a second look and will gladly munch on their friends’ extra cookies and crackers instead. So, what’s a time-pinched, busy mom with school-aged kids who need to eat healthy, delicious meals to do? Check out our three simple lunch box ideas, of course! 3 Quick and Healthy Lunch Box Ideas for Kids Peanut Butter & Jelly Old school processed peanut butter and sugary jelly squished between white bread is a nutrition nightmare. However, this lunchtime staple can be transformed into a nutrition powerhouse before you can say YUM! Here’s how to make over this old standby:  Upgrade the sugar-heavy processed peanut butter with a natural peanut butter or other nut or seed butter (think almond butter, cashew butter, or even sunflower seed butter).  Swap ultra-processed white bread for whole grain bread, Ezekial bread, or high-fiber crackers.  While you’re swapping, why not switch out a store-bought, sugar-filled jelly with freshly sliced strawberries, an all-fruit spread, or even dehydrated fruit for a little crunch? Dehydrated fruit pulls out a bunch of the sugar and takes nutrition up a notch with vitamin C and fiber. Just be sure to watch for added sugars in store-bought varieties—if you can dehydrate the fruit at home, that’s even better. Rice & Beans It’s challenging to improve on rice and beans, but even the most devoted legume and whole grain lover has to admit that cooking time is a factor in making this perfect pair. Not only that, but white rice and your same ole beans deserve to be leveled up a notch.  If your modern self doesn’t have hours to labor over those beans, whip up some quinoa in the 20 minutes it takes to help your daughter decide on her outfit du jour and pair it with faster-cooking legumes, like lentils or peas, for a delicious balance of fiber-rich, nutrient-dense flavor. In a real time crunch? Lean on BPA-free canned lentils. They’re just as delish, and it doesn’t get much faster than opening up a can. Top your concoction with avocado, salsa, sriracha (if you have a daring kid!) or sour cream to turn it into a meal. While this speedy-prep option is a time saver, it also offers all the fiber, B vitamins, and nutritional benefits of the classic version, so you’re not losing a thing by taking a shortcut.  RELATED: Try These 5 Healthy Snack Ideas that Require NO Skills Milk & Cookies While nothing could possibly replace the taste and comfort of this yummy duo, nutritional improvements are easy to sneak in with no loss of flavor. Small swaps and substitutions go a long way, and your kiddos will never notice the difference. At the very least, make your cookies at home versus leaning on store-bought varieties. This small trick alone is a major healthiness upgrade.  Halve the sugar in your cookie recipe. Spoon in some flax meal and replace all-purpose flour with almond flour.  Upgrade your milk by making it organic or switching to unsweetened almond milk.  Ready to take things a step further? See if you can get your kiddos on board with Three-Seed Energy Balls and a beautiful green Iced Almond Matcha Latte for a combo full of plant-based protein, fiber, antioxidants, and healthy omega-3 fatty acids. Sweet, satisfying, and healthy—sounds like a win to us!  If you’re looking for a smarter, faster swap for traditional packaged snacks, Sunnie Snacks is a game-changer. These on-the-go snack kits bring together real, wholesome ingredients with kid-approved flavors (think pizza dippers and hummus plates). They skip the refined sugar, seed oils, and mystery ingredients you don’t want in your child’s lunchbox while still delivering the convenience every parent needs.  While not every lunch box idea will be a home run, we bet these three options will end up on regular rotation. Here’s to happy, healthy kiddos… and happy, healthy mamas!

The Final Answer on How Much Fat to Eat Each Day

If you’d asked any American 25 years ago how much fat they should eat each day, the likely answer would have been, “as little as possible, of course!” As a refresher, this was the era of fat-free cookies, Olestra-cooked chips and snacks made “skinny” in any and all of the ways, while diet books and food companies led us to believe that fat was the enemy. Thankfully, we’ve come a long way since then in our nutrient science. Today, research shows us that fat is not only OK but that fat is necessary. “In fact, fat is your friend,” says Nutritious Life Founder Keri Glassman, MS, RD, CDN. “Fat can be a scary macronutrient for the health conscious eater, but fat doesn’t make you fat.” Fat is vital for several body processes (more on that later), plus it makes food taste even better. Read on to learn more about how much fat per day can be healthy, how much saturated fat per day is A-OK (hint: it’s more than zero), plus how to add healthy fats to your diet for ample fuel from morning to night. RELATED: 3 Reasons Why I Love Fat What is Fat, Exactly? Fat is one of three essential macronutrients, or vehicles for energy, for the body. The others include: Carbohydrates, which deliver 4 calories per gram Protein, which deliver 4 calories per gram Alcohol is a fourth and non-essential nutrient (meaning your body doesn’t need it to survive), which delivers 7 calories per gram Fat, conversely, clocks in at 9 calories per gram, making it the most calorie-dense of the bunch. (No wonder fat was villainized in the calorie-counting ‘90s.) The truth is, our bodies need a mix of all essential macronutrients to complete normal body functions, and fat is especially productive as: An energy source, (remember those 9 calories per gram we just mentioned?) A tool to assist in and regulate reproductive hormone and steroid production An important factor in keeping brain function optimal and boosting mood A building block of cell walls A tool to help our bodies absorb fat-soluble vitamins, including A, D, E and K A source of essential fatty acids that our bodies can’t make on their own Insulation to protect the organs and skeleton from cold temperatures or severe injuries in case of a fall, for example A way to add flavor to meals and snacks and make eating more satisfying As you can see, fat has some pros (all of those body benefits, not to mention how amazing it tastes!) and cons (the high calorie-per-gram ratio which can lead to weight gain and higher cholesterol). Like anything in life, you can have too much of a good thing. So the verdict on “how much fat per day is A-OK?” is actually, “it depends.” Your daily fat needs vary based on activity level, genetics and goals. And when it comes to fat, the most important thing to note is that quality matters, too, not just quantity. Below is a primer on every type of dietary fat. Total Fat The National Institutes of Health (NIH)’s dietary reference intake (DRI) recommends that adults receive between 20% to 35% of total calories from fat. This works out to 44 grams to 77 grams of fat per day, based on a 2,000-calorie daily diet. “We need a good amount of healthy fat to function best and to maintain a healthy body weight but it’s easy to go overboard,” says Glassman. “ I recommend about 30% of daily calories come from this marvelous macronutrient.” Total fat is composed of all the subtypes of fat added together, and since they each differ based on their impact on the body, the DRI amount varies. Here’s a breakdown: Monounsaturated fat: 15% to 20% of total daily calories Polyunsaturated fat: 5% to 10% of total daily calories Saturated fat: less than 10% of total daily calories Trans fat: 0% of total fat per day* Cholesterol: less than 300 milligrams per day * Trans fatty acids are created when a liquid fat is transformed into a solid fat through “hydrogenation,” which extends the shelf life of items such as shortening, margarine, coffee creamer and packaged baked goods. Since these were proven to be so detrimental to heart health, the World Health Organization (WHO) aims to eliminate these from the global food supply chain in 2023. We’re omitting them from this list for that reason, but if you see trans fats on a nutrition label still, steer clear. RELATED: How to Get Back on Track With Your Diet Many foods contain a combination of fat types, but we’ll list examples of healthy fat foods that contain mostly fat from that particular category. Monounsaturated Fat How much fat per day: 15% to 20% of total daily calories Monounsaturated fats come from plant-based sources, and may reduce chronic inflammation within the body. As a result, they may lower the risk for heart disease. They are usually liquid at room temperature if in oil form. Sources include: Olive oil and olives Nuts such as almonds, hazelnuts, pistachios and pecans Avocado Seeds such as pumpkin and sesame Polyunsaturated Fat How much fat per day: 5% to 10% of total daily calories These fats come from plant- and animal-based sources, and are usually liquid at room temperature in oil form. Omega-3 fats are one type of polyunsaturated fat that are especially beneficial for reducing chronic inflammation and supporting heart and brain health. Unsaturated fats of both kinds (mono and poly), in moderation, have been proven to have positive impacts on health, including lowering total cholesterol and contributing much-needed vitamin E, according to the American Heart Association (AHA). Sources of polyunsaturated fats include: Fish such as salmon, herring, mackerel and anchovies Seeds such as chia and flaxseeds Walnuts Plant and vegetable oils such as safflower, sunflower, corn and soybean** (use only organic and cold-pressed) **Overly processed oils, such as sunflower, soybean, vegetable, cottonseed and safflower, can be damaging for a couple of reasons. First, the

Healthy Eating 101: How to Eat Healthy in College

For those headed to college, it can be a nerve-racking time of change. New housing, new friends, new classes—essentially a new start. I may not be able to help you decide which sorority to rush, or if he is really into you, but I can definitely help you avoid the freshman (or sophomore, junior or senior) 15. I want to give you a little gift that I hope will keep eating healthy high on your priority list since your brain is bound to be overloaded with many other things. Really, you’ll come to find out that being prepared is 90% of what you do in life. So, if you’re prepared to eat well and know where healthy foods are always available, the follow-through will come easily. The same lesson can be applied to your schoolwork, but I’ll let your parents point that out to you. Here’s how to prioritize your well-being in order to thrive in college this semester. How to Eat Healthy in College 1. Eat breakfast, even if you wake up at lunchtime. Even if you get up at noon, begin every day with a healthy breakfast that includes a high-fiber carbohydrate (fruit and/or whole wheat toast, for example) and a lean protein and/or healthy fat. Not only will it help to rev your metabolism, stabilize your blood sugar, control your hunger and boost your energy, but studies have shown (over and over) that students who eat a healthy breakfast do better in their classes. Even if you don’t have time to sit down for  breakfast, keep healthy items in your dorm room for on-the-go breakfasts. For example: Single-serve oatmeal (easy to pop in the microwave and add your own berries and spices). Try Quaker Original, 365 Everyday Value Original. Feeling adventurous? Add some protein to your oatmeal for a fulfilling breakfast. Individual containers of milk (or almond milk) Natural peanut butter (also try packets of nut butters) Fruit (grab a piece from the dining hall to save as a snack later) Healthy, hot cereal cups, such as Wildway (you can always find some hot water!) Greek yogurt Individual hummus containers.  Individual portions of cheese. Try Cabot Seriously Sharp Cheddar Snack Bars Hardboiled eggs (can buy pre-cooked or hard boil a big batch in your dorm’s kitchen at once) Individual chia seed packs Nuts (such as individual packets of raw cashews, almonds and walnuts).  For makeshift breakfast ideas, try: Hard boiled eggs, cheese stick and a piece of fruit Oatmeal, packet of nut butter Apple, piece of cheese Yogurt, nuts and chia seeds 2. Navigate the dining hall with healthy finesse. When you head to the dining hall, think of a meal game plan. Are you headed to the salad bar or the sandwich station? Are you going for the hot entree or the soup?  Whichever you choose, prep yourself before you walk in and stick to the game plan. Treat this like you are prepping to write a paper or studying for your chemistry test. It’s just as important and definitely more fun! Some tips for whichever way you go: Eat grilled: Ask for grilled chicken (or burger or veggie burger) with a whole wheat bun or bread. Add some veggies from the salad bar and a side of brown rice. These healthy, fiber-filled carbs will keep you satisfied while providing more nutrients than other options like white bread or white rice. Add extra veggies: Add extra vegetables, such as beets or roasted peppers, from the salad bar to an open-faced turkey sandwich or wrap. This will make it more filling without loading up on empty calories. Eat the rainbow at the salad bar: See how many colors you can throw on top of your leafy greens and pair it with a good protein source. Keep this tip in mind if you have an exam after lunch! Foods like leafy greens, avocados and blueberries are great for helping you stay focused and boosting brain function. Avoid the rich sauces: If the hot entree appears uber-loaded with some buttery sauce, then skip it. Grab the hot veggies instead and add lean protein from the sandwich station to your plate. Control your portions: Pour cereal in a small coffee cup instead of those family-sized bowls and couple it with protein. It’s hard to judge how much to pour when cereal is served in huge, self-serve dispensers. Better yet, go for hot cereal like oatmeal, which is a better choice than most of the cold cereals. Choose seltzer over soda: Always choose seltzer instead of sodas and juices from the drink dispensers. Hydrating with water is also super important; it makes up 60% of our body, but can also help beat that seasonal slump in the colder winter months. Don’t hang in the dining hall. Use it to eat. Lingering can cause you to eat more than you need just because you are there.  Don’t forget to look around and assess what is really available. Often there are many options that are baked, broiled, steamed, roasted, or grilled. This will make it easier to avoid foods that are fried, sautéed, breaded, crispy, creamed, batter-dipped, or buttered. 3. Make sure you take exercise 101. When you plan your semester and know your schedule, plug in where and when you’ll exercise, just as if it were a class you couldn’t miss. That’s right, treat physical activity in your schedule with the same importance as your classes, study sessions, group meetings, social events, and other appointments. Whether you go to the gym, walk to class, join an intramural sports team, take a fitness class for credit, or set up a workout corner in your room, daily exercise can improve your mood, help relieve stress and anxiety, increase your energy, promote better sleep, and help you maintain your weight. 4. Keep your caffeine in check. While 1 to 2 cups of coffee per day are fine, don’t depend on soda, coffee or energy drinks as a substitute for sleep. This can actually backfire and cause

Yes, You *Can* Eat Too Much Protein

Even with many of the best things in life, too much of a good thing is not always a better thing. (Just ask your roommate, you can have too many pairs of sneakers floating around the house.)  Case in point: protein, the one macronutrient that everyone seems to be on board with. Unlike carbs that sometimes get a bad rep from keto dieters for breaking ketosis or fat that’s still clearing up its rep from the low-fat craze of the ‘80s and ‘90s, pretty much everyone is pro protein since it aids in muscle-building and can help tame your appetite.  RELATED: 40 High-Protein Snacks to Power Your Busy Day  Discover the ideal protein consumption range to aim for each day, how much is too much, plus signs you may be eating overdoing it. How Much Protein the Average Person Needs Curious about how much protein you should aim to consume to be healthy and stay strong? Oh yes, and maintain adequate fluid balance and pH levels within the body, bolster the immune system and provide long lasting energy—just a handful of protein’s important tasks? Aim for anywhere between 10 to 30 percent of your daily calories, depending on your physical activity level and wellness goals, according to the current U.S. dietary guidelines. On a 2,000 calorie per day diet, that would be about 50 to 112 grams of protein. (Unsure of what this looks like? Four ounces of chicken breast offers up about 24 grams, two medium eggs have 12 grams and a cup of black beans has 16 grams. Voila: You’re already there!) Athletes, those with certain chronic illnesses and metabolic conditions, the elderly and other special populations may require more protein than usual. At Nutritious Life, we generally recommend closer to a third of your calories come from protein. The Risks of Eating too Much Protein Since amino acids—the building blocks of protein—face some “competition” at the intestinal wall to be absorbed, research has said that we can only utilize 20 to 25 grams of protein from each meal or snack—and the rest is stored as excess calories. When your muscles are at peak protein uptake (what some call “muscle full”) they reach peak protein-use and the extra consumed gets broken down and stored as fat. A review of 32 studies about protein intake revealed that there is no real benefit to consuming higher than recommended amounts of protein. It can  be useless, or worse, harmful—since eating too many high-protein foods may lower your consumption of complex carbs and fiber that offer other beneficial vitamins and minerals. Overdoing it can also tax your kidneys, liver, colon, bones and heart. Eating too much meat, in particular red meats that are high in saturated fats and processed meats that cause inflammation, may put you at higher risk for heart disease and certain cancers. It’s also tough for your kidneys to process and may lead to higher levels of acid in the body. These acids can cause calcium loss from your skeleton putting you at risk for osteoporosis or broken bones if extra protein consumption is a chronic pattern. Kidney stones might also arise. It’s important to note, protein is a very good thing. You just need to be aware that it can be overdone. A great rule of thumb is to make sure you are choosing high quality plant or animal protein.  RELATED: 5 Scary Things Inflammation Does to Your Body   When to See a Doctor or Dietitian About Your Protein Consumption Consult with a dietitian if you’re considering embarking on a high-protein diet (and any new eating plan). He or she can help you determine your ideal personal protein intake and explain how to integrate enough fiber, carbs and fat to stay well balanced. If you’re unsure if you’re eating too much protein, keep an eye out for these signs that may indicate you’re overdoing it. See your doctor or dietitian if you notice one or more of these symptoms: You’re dehydrated often Your breath smells more than usual You’re constipated, have diarrhea or experience frequent indigestion You feel like you’re in a brain fog (carbs offer your brain and body, easy-to-use quick energy) or are often irritable You’re experiencing intense cravings for non-protein foods (photo credit: Shutterstock)

How Gut Health Impacts Blood Sugar

Created in partnership with Pendulum How we keep our digestive system in tip-top shape, and improve our overall health, is one of the hottest topics in wellness. There are countless studies and articles about the importance of taking care of our tummies and the impact it has on our overall health. Our gut influences everything from heart disease to arthritis to cancer. Now, research has found that gut health—or lack thereof—may be linked to type 2 diabetes.  The Centers for Disease Control and Prevention (CDC) found that 1 in 10 people have diabetes, with about 90 percent having type 2 diabetes. Someone who has type 2 diabetes can’t process blood sugar effectively because they’re not responding to insulin or their bodies aren’t producing enough. And this means that people living with type 2 diabetes are at greater risk for heart disease, nerve damage, kidney issues, eye damage, hearing impairment, sleep apnea, and Alzheimer’s disease.  WHAT THE HECK IS BLOOD SUGAR ANYWAY? Now, we’re about to get our science on, so stick with us here. We promise you’ll thank us.  After we eat a meal, our bodies get busy breaking down food to be used as energy or to be stored as fat. After the food is broken down we are left with glucose, the simplest form of sugar. A hormone called insulin gets released from our pancreas and starts traveling through our bloodstream looking for the glucose to bring into our cells.   Picture this: imagine all the sugar in our blood has a little padlock attached to it, and the only way to get the sugar in our cells for energy is to unlock it. Insulin is the only key we have for this padlock. People with type 2 diabetes produce little to no insulin, or over time, they become resistant to the insulin they are producing. The key no longer fits in the lock. Therefore, their cells are starving for energy and screaming “feed us, feed us!”   In an attempt to quiet them down, the pancreas keeps pumping out more and more insulin, but it’s just not fitting in the padlock. When this happens, there is no way to get the sugar out of the blood and into the cells for energy. This causes high blood sugar levels, which is the trademark symptom of diabetes.   HOW OUR GUT MICROBIOME WORKS—AND WHY IT’S IMPORTANT Now that we’ve gone over blood sugar, let’s dig into the gut microbiome. Whether you’ve heard it called microbiome or flora, the bacteria in the gut play a role in everything from weight management to cognitive functioning and immunity to digestion.  In your gut, there are billions of bacteria, viruses and fungi. Billions. You’re hosting colonies and armies of microscopic bugs which we collectively call microbes. This is what’s known as your microbiome. These microbes are essential to your immune system, heart, lungs, skin, and gut.  The foods you eat help to diversify the microbes in your GI tract. This is GOOD. You want lots of different bacteria, viruses, and fungi to have a nice rainbow of microbes that will help to keep you healthy and in fine tune. Research is looking at how diverse and rich your microbiome is as it relates to several areas: Weight Management: There is really good research out there, even twin studies that find that the more diverse and active the gut microbiome, the better, when it comes to weight management. Microbe imbalance is linked to overweight and obesity intimately.  Digestive Disorders: Science is linking digestive disorders like IBS and leaky gut to microbiome imbalance. Introduction of a higher fiber diet and more diversity in foods as well as probiotic rich foods (like kefir and sauerkraut) can help to manage symptoms and prevent flare ups.  Heart Health: There’s evidence showing that probiotics (from food and supplementation) may be beneficial to your heart by lowering total and LDL cholesterol. Blood Sugar: A rich microbiome may help regulate blood sugar and prevent spikes and crashes.  A NEW APPROACH TO MANAGE DIABETES While diet and exercise are pivotal to the management of type 2 diabetes, there is a new cutting-edge microbiome company, called Pendulum, that is dedicated to making people healthier through microbiome-targeted solutions. The company’s flagship product, Pendulum Glucose Control, is the first and only medical probiotic that is clinically shown to lower A1C and blood sugar spikes.*  Many with type 2 diabetes have lost beneficial bacterial strains that help digest dietary fiber and produce butyrate, a short-chain fatty acid which plays a key role in the body’s natural ability to signal insulin production, stabilize blood glucose and provide anti-inflammatory properties. That is how digestive health, insulin and diabetes are all connected. Pendulum has found a way to combine targeted probiotic strains of beneficial bacteria and prebiotics to restore the body’s natural ability to metabolize fiber and manage glucose levels.* New discoveries in microbiome research indicate that the lost or reduced ability to metabolize fiber and manage blood glucose can be restored by replenishing strains in the gut microbiome. Through DNA sequencing, Pendulum has identified unique, targeted strains of beneficial bacteria that help restore disrupted gut function in people with type 2 diabetes. This medical probiotic can help to metabolize fiber and produce butyrate, and as an added bonus, it can help restore the gut lining.  BOTTOM LINE Our gut is extremely important in terms of our overall health. While healthy eating and physical activity (and your doctor’s guidance) is paramount to managing type 2 diabetes, this new medical probiotic could be an additional resource for those with type 2 diabetes to help lower A1C* and manage blood sugar spikes through your gut. What’s even better is that by using the Nutritious Life code, NL33, you can get 30% off your first bottle of Pendulum Glucose Control!   *A nutrition study demonstrated a significant reduction in A1C and blood sugar spikes in people with type 2 diabetes. The study was randomized, double-blinded, placebo-controlled, and across multiple sites in the U.S. **Consult

What’s Better: Several Small Meals or Three Larger Ones?

Ask Keri: Is it better to eat several small meals throughout the day or three larger ones? Keri Says: First, when it comes to diet and our health, it’s a little less about how frequently you eat and more about what you’re eating when you do. But, that’s the very short answer. So here goes… Many observational studies have suggested that smaller more frequent meals might improve metabolic health, satiety and weight. Yet, mixed results from recent intervention studies suggest there is no significant difference between several small meals or three large ones, which means again, there’s not a one-size-fits-all recommendation. Instead, choose the option that works best for you and your lifestyle.  I will say that, over the years my clients have done better when incorporating at least one snack a day within a healthy diet. But, proper snacking is key and that’s a whole other q & a. Here’s a little more on what research has to say:  Metabolism One argument for eating several small meals throughout the day is that it keeps your metabolism revved. Your body uses energy to digest food, so the theory is that the more frequently you eat, the more calories your body is burning. Leblanc and colleagues fed study participants the same number of calories divided into either one or four meals and found that increased meal frequency increased post-meal energy expenditure and fat utilization.  On the other hand, intervention studies utilizing metabolic chambers (a tool for measuring metabolism in a controlled environment) such as this one and this one did not find significant differences in resting metabolic rate or energy expenditure between low and high meal frequencies.  Weight Even if meal frequency doesn’t have an effect on calories burned, does it influence how many calories you consume? The research is mixed as well. Two studies—one in obese men and one in lean men—both assessed how eating breakfast in one meal vs divided into four smaller meals would influence subsequent appetite and energy intake. In both cases, increased meal frequency lowered hunger and appetite, which may mean that several small meals could potentially prevent you from overeating. That being said, only the lean men ended up consuming less in the following meal.  What about overall weight? Many observational studies have noted trends between increased meal frequency and lower risk of obesity. In addition, research suggests that specifically consuming protein more frequently may help preserve lean body mass while decreasing total body and abdominal fat. Still, there are other studies that have not found a significant difference in body weight. For example, an 8-week intervention study of obese adults on a restricted diet did not find a difference in weight loss when participants ate the same amount of calories from 3 meals a day or 3 meals plus 3 snacks a day.  Chronic Disease Risk Factors Maintaining normal blood sugar and lipid levels is key for preventing chronic diseases such as diabetes and heart disease. Some intervention studies have found that eating smaller portions reduces insulin excretion, while others did not find any significant difference in insulin or blood sugar responses.  Mixed results have been found with lipid and cholesterol levels, too. In a 1-year clinical trial, 140 study participants were randomized to eating either three meals a day or three meals plus 3 snacks a day. There were no differences in metabolic variables except for an increase in HDL (aka the good cholesterol) in the 3-meal group. Yet, another small study of nineteen healthy individuals compared 3 vs 9 meals per day and found that more frequent meals significantly decreased LDL (aka the bad cholesterol).  The Bottom Line This one is personal. With various findings likely due to varying study designs, more research is needed.. Regardless, what’s most important is the quality of food you eat, the proportion of nutrients you eat and understanding your behavior and lifestyle. Do you binge if you go into dinner hungry? Or, do you pick all day if you take out even a portioned healthy snack? .  If you find yourself so hungry by dinnertime that you’re scarfing down an entire box of mac and cheese and tearing into a package of cookies, then more frequent smaller meals might be a better fit to prevent poor food choices and overindulging thanks to hunger. Again, I’ve found this to work for most clients. On the other hand, more eating occasions for others might just turn into more opportunities to overeat or rely on less nutritious convenience foods. If your smaller meals aren’t actually small or consist of chips and baked goods, then you might want to stick to three meals a day. Either way, make sure to fuel up on whole foods including those that are high quality protein, healthy fats and high fiber carbohydrates.  –

2-Minute Kitchen Tricks for Better Health

From the easiest homemade salad dressing to a morning smoothie that does double duty.