What Type of Magnesium is Best For You?

Magnesium has been in the spotlight over the past few years—and with good reason!  Magnesium is an essential mineral (meaning that your body does not produce it on its own, so you need to get it from outside sources), and it’s involved in over 300 metabolic reactions, including muscle contraction, nerve signal transmission, and energy production. Magnesium deficiency is a common problem among adults, with estimates suggesting that nearly half of adult men and women in the US aren’t getting enough. It’s no wonder that magnesium supplementation seems to be all the rage as of late. You can find magnesium in a wide variety of whole foods sources such as: Dairy products Dark chocolate Leafy greens Meats Nuts and Seeds (sunflower seeds, pumpkin seeds, cashews, and almonds) Whole grains But you may not be meeting your needs adequately from food alone which is where a supplement could come into play to ensure you’re giving your body what it needs to thrive. Still, before adding magnesium to your supplement regimen, there are a few key considerations. Different deficiency symptoms call for different magnesium types—and there are quite a few! Let’s get to know some of the most common types of magnesium and the reasons you may consider taking them. Types of Magnesium Magnesium Citrate  What it is: This form of magnesium is bound together with citric acid, a compound found naturally in citrus fruit. Uses: Magnesium citrate is more readily absorbed in the GI tract, which helps increase your magnesium levels and treat a deficiency. It has a natural laxative effect, so it’s commonly used to treat constipation. If you have any GI issues, magnesium citrate may not be right for you—the stimulating effect on the gut can cause unwanted side effects like cramping and diarrhea. Magnesium Oxide  What it is: Magnesium oxide is a salt (a compound that has positively and negatively charged atoms and no net charge) that combines magnesium with oxygen. It’s usually sold as a powder. Uses: This form is not as readily absorbed by the GI tract as other forms of magnesium. Magnesium oxide is used for short-term relief of specific GI issues, such as heartburn and constipation, so if you have a clinical deficiency, it is not the right choice for you. Magnesium Glycinate  What it is: Bound to the amino acid glycine, this form of magnesium is an organic chelate complex—or a combination of molecules that boost mineral absorption.  Uses: Glycine enhances sleep quality and neurological functioning in humans. For this reason, magnesium glycinate is a good choice if you’re hoping to sleep deeper and enhance your state of relaxation. Magnesium Malate What it is: This form of magnesium includes malic acid, which is naturally found in acidic foods like fruit and wine. Uses: Malic acid is used in energy-producing processes in your body. So, magnesium malate is occasionally recommended for those with chronic fatigue syndrome or fibromyalgia. Still, research is limited on its efficacy in boosting energy levels in these conditions. Magnesium Chloride  What it is: This magnesium salt includes chloride and is often sold as a topical cream or lotion.  Uses: Magnesium chloride is fairly multipurpose. It can help to replenish low stores of magnesium in the body, soothe sore muscles, and absorb calcium. It is one of the most bioavailable forms—meaning, your body can absorb it—of magnesium, ranging from 35-70%. Magnesium Sulfate  What it is: This combination of magnesium, sulfur, and oxygen is commonly sold as Epsom salt.  Uses: Epsom salts are most often dissolved in a bath to soothe sore muscles. The magnesium is absorbed transdermally (through your skin). As an oral supplement, magnesium sulfate can be used as a laxative for the short-term treatment of constipation.  Magnesium Lactate What it is: Magnesium lactate is used as a food additive to regulate acidity. When bound to lactic acid, magnesium has been shown to have greater bioavailability. Uses: This type of magnesium is often prescribed by doctors to correct magnesium deficiency and the symptoms that come along with it: muscle cramps, tiredness, irritability, and depression. Some brands are also formulated to treat symptoms of high stomach acid levels, such as heartburn. Magnesium L-threonate  What it is: This salt is formed by mixing magnesium with threonic acid, a metabolite (a substance produced during metabolism) of vitamin C. Uses: Studies have shown that Magnesium L-threonate may be effective in increasing magnesium concentrations in brain tissue. This potential boost in brain cells may allow magnesium to increase nerve functioning, prevent age-related memory loss, and aid in symptoms of depression. Recommended Amounts  For magnesium supplementation, the tolerable upper limit (the maximal daily intake unlikely to cause harmful effects) is 350 milligrams. Exceeding this dose can lead to side effects such as diarrhea, cramping, and nausea.   The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily and 310-320 mg for women. Pregnancy requires a slight increase of about 350-360 mg daily.  The Bottom Line  Whether you’re looking to promote more restful sleep, regulate your digestion or soothe sore muscles, magnesium could be a missing puzzle piece to help you live a more Nutritious Life.  A good rule of thumb is to eat a daily diet that includes some magnesium-rich foods and speak to a physician before adding any form of magnesium supplementation to your diet. If your blood levels are low, take a supplement as directed by your healthcare practitioner to correct a deficiency. WANT FREE Magnesium to try? Get Magnesium Breakthrough 30-cap FREE with any subscription to the Sleep Breakthrough Stack. Discover the ultimate combination that will help you experience superhuman sleep. Get yours here. (Image: 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.  –

Are Sprouted Grains Really Healthier Than Whole Grains?

Q: Are sprouted grains healthier than whole grains? A: At a time when everyone is constantly arguing about whether grains can be part of a healthy diet (Whole grains provide fiber! Gluten is the devil!), sprouted grains generally wear a little crown of goodness, no matter where you stand. My general thinking is this: sprouted grains do have some intriguing benefits, so if you can go sprouted, you should. However, they’re probably not that much better for you than regular old whole grains. Here’s what you need to know. What are sprouted grains? Okay, first some grains 101. Grains are the whole seeds of plants. All seeds contain growth inhibitors that keep them from germinating until they’re settled in the soil and feeling cozy, with ideal temperature and water conditions. RELATED: A Modern Guide to Ancient Grains To sprout grains, companies (or home cooks!) create those ideal conditions, deactivating the growth inhibitors and allowing the seed to germinate (AKA sprout) just a tiny bit, so it’s essentially the baby version of a plant. That sprouted seed is then eaten whole (like sprouted quinoa or brown rice or milled into flour, like in bread made with sprouted grains; as opposed to regular whole grains that are just the seed before it’s sprouted. Why are sprouted grains healthier? First, sprouted grains may be more easily digested. When a seed first sprouts, enzymes transform starch stored in the endosperm (the part of the seed that’s essentially stored food for the plant) into simpler molecules that can be easily digested by the growing plant embryo. Since those molecules are easier for the plant to digest, many believe they may also easier on human digestion. Some research backs up that argument in certain grains, like barley.  Sprouted grains have also been shown to be higher in fiber and lower in gluten, which could help with digestibility (especially for those with gluten sensitivities!). RELATED: The Dos and Don’ts of Going Gluten-Free The most compelling science-backed argument for eating sprouted grains is that they’re straight-up higher in important nutrients. In addition to fiber, studies show sprouted grains may contain more essential amino acids and B vitamins, antioxidants, folate, and more. Those nutrients may also be more bioavailable. Just think: the seed is doing its best to make as many nutrients as possible available to the plant so it can grow, so it may also be helping your body out in the process. Some small differences in nutrient bioavailability have been noted between sprouted-grain and other whole-grain breads. Finally, sprouting significantly reduces levels of lectins—controversial “antinutrients” that may disrupt digestion—in whole grains. Is there a catch? All this compelling info may make you want to start swapping all of your grains for sprouted ones immediately, but it’s important to remember a few things. Most of these studies are small and the changes in nutrient concentrations are also small. In other words, a tiny bit of extra folate in your sprouted brown rice bowl may not make a significant difference on your long-term health compared to if you ate a non-sprouted brown rice bowl. If you have the chance to go sprouted, go for it! Sprouted grains are a healthy addition to any diet, as are whole grains. Just keep steering clear of refined, processed grains first and foremost.

6 Surprising Causes of Digestive Distress

By Danielle Capalino, MSPH, RD, NLC I spend a lot of my time talking about how FODMAPs can lead to digestive distress. However, there are many other foods that can trigger uncomfortable (and embarrassing) tummy troubles. RELATED: What the Heck is a FODMAP? And issues like bloating are not just a pain—an out-of-whack digestive system seriously affects your overall health. RELATED: The Gut-Brain Connection, Explained If you suspect food is causing your symptoms, you’re probably right. Here’s what you can do: Go through this list, and if there’s something on it that’s a regular (or really major!) part of your routine, consider eliminating it for a time to see if your symptoms dissipate. Then, use that information to design a diet for yourself that takes your very own individual digestive system into account. Surprising Causes of Digestive Distress Caffeine You may notice that your morning coffee helps your morning routine along by keeping your digestive system moving. That happens because caffeine is a stimulant and can speed up your digestive tract. Unfortunately, that means it can also be a serious irritant and contribute to urgent bathroom runs and painful acid reflux. Alcohol Even if you’re drinking responsibly, a couple of glasses of wine can still lead to issues like heartburn or diarrhea, depending on your body. Carbonation Carbonated beverages taste great, but the bubbles fill your belly with excess air. This can create pressure and cause a range of consequences from acid reflux to bloating, if you’re sensitive to it. Gum Similar to drinking carbonated beverages, when you chew gum you swallow a lot of excess air. It’s also frequently made with artificial sugars that can upset your stomach. Fried Foods It’s pretty universally acknowledged that fried foods are not good for your health (hello, inflammation!). Eating them can cause acid reflux and just plain upset your belly. High-Fat Foods While there are many benefits to eating certain high-fat foods, fat can seriously slow down your digestion. Sometimes, that’s a good thing, but if your digestive system is sluggish to begin with, it could lead to issues. If this is you, space out foods high in good fats or try eating them on their own (as a snack, for example) rather than as part of a big meal that will require a whole lot of digesting. Danielle Capalino, MSPH, RD, is a registered dietitian in New York City who provides nutritional counseling on digestive health. She is a graduate of the Massachusetts Institute of Technology and the Johns Hopkins School of Public Health and is Nutritious Life Certified. Learn more at www.daniellecapalino.com.   Healthline

Could the Low-FODMAP Diet Transform Your Digestion?

FODMAPs are difficult to digest carbohydrates that can cause a slew of gastrointestinal symptoms, and lots of new research shows they may be the reason many people suffer from gas, bloating, and more.

Are You Suffering From a Vitamin B12 Deficiency Without Realizing It?

Do you have feelings of anxiety, fatigue or dizziness? Do you have bouts of depression, memory loss or tingling in your hands or feet? If so, you may be suffering from a vitamin B12 deficiency. According to the National Institute of Health’s Office of Dietary Supplements, most Americans don’t get enough B12 in their diet. Approximately 1.5 to 15 percent of the population is deficient in this nutrient. B12, also known as cobalamin because of its blue mineral cobalt, is an essential water-soluble vitamin. It’s excreted through your urine and these losses need to be replenished and acquired through diet on a daily basis. Plants like sea vegetables and brewer’s yeast contain B12, however, the best sources come from animal foods like grass fed meats and organ meats, fish, eggs, and pasture-raised dairy. Vegans and vegetarians who don’t eat eggs are at high risk for a vitamin B12 deficiency. B12 promotes immune and brain function, heart and reproductive health, along with good digestion and absorption. It also helps creates white blood cells, red blood cells, DNA, and helps iron move through the bloodstream. 4 Symptoms of a Vitamin B12 Deficiency When the body doesn’t get enough B12, bad things can happen. First, there are fewer red and white blood cells being produced. White blood cells help with immunity, so the lower amount of these in your body the higher your risk for getting sick. Red blood cells help to move iron through the body. A reduction in red blood cells results in a reduction in the amount of iron in the blood, which can leave you feeling weak, sad, and tired and may cause anemia. Second, your energy levels will diminish if you don’t have sufficient B12. Third, your circulation could be compromised and you’re left with tingling in your hands or feet. Fourth, ever feel like you are forgetting things or unable to comprehend information? It could be due to not getting enough B12. So you’re eating grass-fed beef, you’re gobbling up eggs for breakfast, and you’re getting in fish regularly. You should be fine on the B12 front, right? Not necessarily. Despite a high intake of B12 foods, your body may not be absorbing the nutrient. Anyone suffering from digestive problems, ulcers, Crohn’s Disease, or pancreatic issues, someone who takes antacids other medications, or anyone who’s gone through weight loss surgery may not have enough stomach acid to properly break down those foods and absorb the nutrients from them. Age is also a factor in B12 absorption. As we get older, the stomach doesn’t produce as much acid which can also result in a decline in the amount of B12 absorbed. Unlike other water-soluble vitamins, B12 is stored in the liver until the body is ready to use the vitamin. This means that once someone stops getting enough B12 it can be months or years before their vitamin stores are depleted. This may sound like a good thing, but if your body cannot absorb the nutrient you may still be suffering from a vitamin B12 deficiency and will be susceptible to the deficiency symptoms. How to Test for a Vitamin B12 Deficiency It’s important to check your B12 levels when you get your annual bloodwork done. If you or someone you know is at risk for a B12 deficiency, get a test to know for sure. A complete test includes a blood test checking B12, urinary methylmaloic acid (MMA), and homocysteine levels. B12 levels less than 450 picogram/mL are indicative of a deficiency. Testing MMA and homocysteine is helpful because often a normal B12 level does not always mean you have a sufficient amount of B12 in your body. If your test has a B12 level above 450 picogram/mL with an elevated MMA (above 0.4 micromoles/Liter) and homocysteine (above 6 micromoles/Liter) it indicates a deficiency. As mentioned, the best way to get B12 is from diet, however, if you have a malabsorption issue, supplementation may be the answer. Be sure you’re getting a supplement that will go directly into your bloodstream. This includes those injected into the muscle, drops taken by mouth, or tablets that dissolve under the tongue. You want to make sure you’re getting the best active form of B12, which includes those that are made of adenosylcobalamin, methylcobalalmin, or hydroxycobalamin. This will put B12 right into your bloodstream ensuring absorption and health improvement. About Jeanette: Jeanette Kimszal is a Registered Dietitian Nutritionist. She holds a Bachelors Degree in Journalism and Media Studies from Rutgers University and has experience working in the media side of advertising. During that time she became health conscious and interested in nutrition and what started out as a hobby turned into a new career. She was accepted to Montclair State University and two years later obtained a certification in Nutrition, and then completed her dietetic internship with the ARAMARK Distance Learning Internship. She has experience working in the clinical, community, and management setting and has counseled both in- and out-patients. She currently resides in NJ and her passions include nutrition, health, wellness, writing, and music. She has a love for helping women attain healthy lifestyles through positive behavioral changes and teaching people how to add more nutrients into their diet through consumption of whole foods.

Brown Rice vs White Rice: Is Brown Really Better?

You thought you had the brown rice vs white rice argument put to bed already. You’ve been told to eat whole grains and you’ve even made the big switch to brown rice when treating yourself to sushi and Chinese. But, you’re not really loving it and you’re wondering what the real deal is with it. Let’s put it to bed for good this time. The Low Down on White Rice White rice is uber processed. When you hear that you should be avoiding all “processed and refined grains”, well, white rice is at the top of that list. A grain is considered a whole grain when it includes 3 parts: the bran, germ, and endosperm. The bran is the outer skin of the edible kernel. It contains antioxidants, B vitamins, and fiber. The germ also contains B vitamins, some protein, minerals, and healthy fats. The endosperm contains mostly carbohydrate, protein and some vitamins and minerals. White rice has both the bran and germ removed, leaving only the endosperm, which is the nutritionally almost void part of the grain. When you’re downing that bowl of rice with your General Tso’s chicken, you’re not consuming any fiber and you’re getting less B vitamins, folate, potassium and protein than brown rice. Science has even shown a potential connection between a diet high in white rice and an increased risk of Type 2 diabetes, metabolic syndrome, and cardiovascular disease. Side note: Most white rice produced in the US is enriched to add thiamin (vitamin B1), iron, and folate back into it, leaving it nutritionally greater in these vitamins compared to brown rice. So Is Brown Rice Really the Better Option? Though white rice is enriched, it’s still missing the added benefits that brown rice has including protein, fiber, potassium, selenium, choline, phosphorus, and magnesium. The higher amounts of fiber in brown rice will also work to keep you fuller longer, potentially making you consume less calories over time. It also improves the good gut bacteria of your microbiome. Studies have shown that regular consumption of whole grains is associated with a lower risk of Type 2 diabetes. Makes sense because brown rice is lower on the glycemic index. This study in particular shows that a group of overweight people who ate more brown rice than white were successful in reducing their glucose levels as well as their resistance to insulin. Brown rice has almost 4 times as much of the mineral magnesium compared to white, important for healthy bones and teeth and also helping regulate blood glucose levels and blood pressure. You get a whopping 88% of your daily requirements of manganese from brown rice, a mineral involved in collagen production (making it super important for skin health.) Brown Rice vs White Rice: The Verdict Still weighing your rice options? Generally, it’s always best to go whole. Whole real food wins again. Yes, you may get a little less B vitamins and iron but you’ll win in all other ways. Want to take it up a notch? Go for germinated brown rice. Nutrients are more bioavailable when consuming sprouted brown rice. Put in a request at your local sushi joint. And if you wanna add even more color to your rice bowl, check out black rice.

3 Foods That Fight A Bloated Belly

We all want to look (and feel!) our best, and having a bloated belly pretty much crushes both of those dreams. Whether you have an event coming up, a big night out, or you just could use to let go of a little extra puffiness around your midsection, we’ve all had those moments where debloating is at the top of our priorities. Even when you’re eating a healthy diet, it’s very common to still feel a little puffy and have a bloated belly from time to time. You can blame this on your favorite healthy foods like beans, dairy products, and even cruciferous vegetables such as brussel sprouts, cabbage, and broccoli. However, there are also lots of other causes of this gas and rebellious digestion causing you all of the discomfort. Bloating can be caused by overeating, eating too fast, drinking from a straw, consuming artificial sweeteners or sugar alcohols, and even drinking carbonated beverages. But here’s the good news! I’m sharing with you my 3 go-to favorite foods for depuffing your bloated belly just in time to wear that new dress you’ve been waiting to rock.  

Yes, Oats Are Good for You. Here’s How to Choose Between Rolled and Steel Cut Oats

The truth about steel cut oats vs. rolled oats.

The 3 Best Detox Foods

Today, we’re talking detox foods. Why? Because let’s be real. Your eats can’t always be ideal. Even though (I hope!) you’re trying your best to eat as clean as possible, it’s normal to sometimes end up on the couch on a Friday night with salty takeout or spend a rainy Sunday afternoon curled up with an oversized chocolate chip muffin. But when this does happen, we need to focus harder on those foods that are going to help cleanse us. Don’t let a little bit of an overindulgent weekend wreak havoc on your health and digestive system. Eating detox foods will help to flush out your GI tract, wake up your digestion, and will also help enable your body to more efficiently absorb all of the crucial nutrients in the whole foods that you eat regularly. Here Are Some of My Fave Detox Foods:

Can Food Journaling Really Help You Lose Weight?

Q: Can food journaling really help me lose weight? I despise it and never seem to stick with it. A: You know I hate to be the bearer of bad news. Of any kind. But, this bad news (for all of you despisers out there) isn’t too bad. You may even turn into food journaling lovers by the end of this blog. Food journaling can be your weight loss secret weapon for a whole lotta reasons, and it’s been around since, well, forever, for good reason: it works. So just like you may not love flossing routinely, you do it because it’s good for you and you want a pretty smile too. Need more specific reasons than that to break out a new food diary? Here ya go. 3 Reasons Why Food Journaling Can Help You Lose Weight Accountability.Whether it’s a drill sergeant friend, your nutritionist or simply your sturdy Ticonderoga pencil keeping tabs on what goes in your mouth, accountability works. Food journaling is definitely one way to be accountable either to yourself or to whoever is reading them. One study showed that keeping a food journal doubled a person’s weight loss. It found that the best predictors of weight loss were 1) how frequently food diaries were kept and 2) how many support sessions the participants attended. Those who kept daily food records lost twice as much weight as those who kept no records at all. Another study showed that the more food journals people kept, the more weight people lost. So basically those that maintained focus, diligence, and consistency with journaling were rewarded with fitting into smaller pants. Also, if you’re working with a dietitian or health coach, you’ll get a lot more out of that partnership if you’re sharing all your food deets. The good, the bad and the in between. Putting it all out there will help your nutrition guru help you. Food journaling can be kinda like getting a new gym membership and a fresh pair of kicks…you’re all excited to use them for the first few weeks, but when the novelty wears off, often so does your motivation and consistency. You gotta find a way to get comfy in your new kicks, even after they’re not new anymore, and realize that the more they get broken in, the better you might look in your LuLus. Honesty. Always a good thing, right? Food journaling keeps you honest – even if it’s just with yourself. When I ask clients about a typical a day of eating, I often get this for an answer: “I eat really well, not sure why I’m not losing. I eat a couple eggs for breakfast with a slice of whole grain toast, a kale salad, usually a few nuts for a snack and pretty balanced dinner of some kind of protein and usually a little rice or potato and a salad.” When I have them write down every detail, and I mean every detail, it goes something like this: “Two eggs prepared with butter and a drop of cheese. Slice of toast and two bites of my son’s waffle. Kale salad with dressing and parmesan cheese (I usually skip the cheese though), croutons and chicken. Three handfuls of nuts, diet soda and three bites of my daughters chocolate chip cookie (it was her friend’s birthday)…” You get where this is going. It’s easy to think you eat super clean but until you really hammer it out on paper, you often unintentionally don’t even realize just how much (or in some cases how little) you’re eating. Honesty and food journaling is always the best policy. Besides, your waistline is terrible at keeping secrets. Growth.Growth in all areas of life is always good idea. When it comes to weight loss, health, and food journaling, food journaling can be a wise sage that guides us in a new right direction. Food journaling allows us to reflect and analyze. What worked? What didn’t work? And, finally, how can I improve what I’m eating or the behaviors and habits I’m exhausting? There will come a day when you’ve nailed your diet and you don’t have to spend time food journaling anymore. That’s the ultimate goal, right? But there also may come a day when you need to go back to basics and clean things up again, and food journaling is the first thing you should turn to. It’ll be like riding a bicycle. It’ll feel familiar and easy even if it’s been a long time, and you’ll quickly remember how great it feels to have that wind in your hair…in a smaller pair of shorts.