How Many Grams of Sugar Can I Eat in a Day?

One of the most common questions we get is, “How much sugar can (or should) I eat?” To make it easy for everyone, we’re outlining just how many grams of sugar you can eat in a day based on your health goals. Before we get into the details, here’s some stats for you: The typical American adult consumes about 60 pounds of added sugar each year. That is 77 grams of supplemental sugar (nearly a ½ cup!) each day, according to the American Heart Association (AHA). That’s not doing our tickers—or our waistlines or noggins—any favors.  So how much sugar is safe to eat in a day—and how do we know where sugar is coming from it? Read on for the scoop. Natural Sugar vs. Added Sugar – It Matters Let’s discuss the big differences between natural sugars and added sugars.  What are Added Sugars? Added sugars are just that—any sugars added during food processing. This includes refined white sugar, high-fructose corn syrup and even naturally occurring sugar substitutes..  What are Natural Sugars? Sugar occurs naturally in fruit, dairy, veggies such as beets and sweet potatoes and even in grains like corn. Some sugar replacements are also “natural” and include options like maple syrup and honey. Although natural themselves, these sugars are often “added” to foods in place of table sugar to add sweetness.  These sweeteners are considered slightly healthier choices than table sugar as many include more vitamins and minerals. But, they should be treated similar to table sugar as they have similar impacts on blood sugar levels and overall health. We recommend eating them in small amounts. Here’s the biggest difference between naturally occuring sugar and added sugar: That spoonful of refined table sugar added to your salad dressing or breakfast cereal causes inflammation (here’s how) and turns to fat quickly if it’s not needed for energy. Whole foods, meanwhile, contain other nutrients that impact how your body breaks down the sugar. Think about it like this: The naturally occuring sugar in an apple is very different from the added sugar in a cookie! Need examples? Fiber slows sugar digestion to head off a blood-sugar spike. Yogurt contains protein which helps your body process the natural sugar (just be sure to avoid brands with heaps of added sugar) at a slower pace. Not to mention all of the other incredible nutrients you’re getting from those whole foods, such as vitamins, minerals, and probiotics. RELATED: 10 Healthy Low-Sugar Yogurts That Are Dietitian-Approved The fact is: Nature is a master of design. Sugar often occurs in a food for a reason that your body will parse out as it processes a food’s complex web of nutrients. Nature also doesn’t expect you to only eat one food over and over, so no matter what kind of sugar you’re eating, the key is not to overdo it. When it comes to naturally occuring sugar, there can still be too much of a good thing. RELATED: Watching your sugar? Here are 5 lowest-sugar fruits that satisfy your sweet tooth What Happens if I Eat Too Much Sugar? If you consume large amounts of added sugar, your cells may become resistant to insulin over time. This puts you at risk for developing Type 2 diabetes, systemic inflammation, and other chronic conditions. A 2014 study published in JAMA; Internal Medicine showed that people who consumed about 20% of their calories from added sugars had a 38% higher risk of dying from heart disease than people who got 8% of their calories from added sugar. Another study, published in 2016 in the journal Nutrients, found that consuming too much added sugar has been linked to weight gain and obesity, which are risk factors for cancer, fatty liver disease and heart disease. So How Many Grams of  Sugar Should You Eat in a Day? Remember, your brain needs glucose (aka sugar) for fuel. The best way to get this fuel is through whole foods such as whole grains, vegetables and fruit. On the other hand, your brain does not require added sugar at all. It’s added sugar that may cause the harmful effects discussed above. Sugar Recommendations Remember, your body doesn’t need added sugars of any kind to function optimally. In fact, it functions best when you’re limiting added sugars as much as possible. That being said, the American Heart Association still sets healthy limits if you do choose to include added sugars in your daily routine. Note: At Nutritious Life, we recommend finding a healthy diet that works for you with no regularly consumed added sugar. Save it for special occasions and conscious indulgences! The AHA recommends: Women consume no more than 25 grams of added sugar per day (100 calories or 6 teaspoons).  Men stick to less than 36 grams (150 calories or 9 teaspoons) of added sugar per day. Children (ages 2 to 18) consume no more than 25 grams, or 6 teaspoons, of added sugar daily. Children and toddlers under 2 avoid added sugars. Wondering how much added sugar is in certain foods? Here’s some perspective: 1 cup of Fruit Loops has 13 grams of sugar. One fun-size 3 Musketeers bar has 19 grams of sugar. One (12-ounce) can of Pepsi has 41 grams of sugar. One serving (170g) of Chobani 0% Fat Vanilla Greek Yogurt has 15g of total sugar, 10 of which are added. Lesson here: Read those labels! RELATED: Healthy Eating for Diabetes: The Best Nutritious Snacks and Tasty Breakfast Ideas How Do I Know if My Food Has Added Sugar?  The first step in becoming aware of the refined or added sugars in the foods you eat is to check the ingredient list. When added sugars are listed among the first few ingredients, you know the product is likely high in sugar. The good news is that food manufacturers are required to list the amount of added sugars on the Nutrition Facts label. An analysis “found that this labeling could potentially prevent nearly 1 million cases of cardiovascular

How to Read a Nutrition Label: The Path to More Empowered Eating Choices

Food labels can seem complicated and hard to understand, but did you know that food nutrition labels can be a great tool to help you become a more informed eater? This life skill has helped hundreds of my clients make more empowered choices regarding their health. This is why I love giving workshops on “How to Read Nutrition Labels” and sharing my knowledge with you. As a Board Certified Holistic Health and Nutrition Coach, I have seen this tool empower my clients to make dietary choices that are right for them without feeling restricted. Instead, their choices begin to come from a place of knowledge. With some practice, I’m confident that you can become a more informed eater and a nutrition label aficionado. First, grab a pantry “food” item to follow along. This will help you make a better connection. And let’s get started! RELATED: How to Buy Eggs: What the Confusing Labels Mean How to Read a Nutrition Label Start with the ingredients The ingredients are the simplest way to see if a food is wholesome or not in one quick snapshot. It gives you a clear picture of what’s in the food and allows you to make decisions that align with your health goals. How to read the ingredients Manufacturers of processed or packaged products list their ingredients by quantity from most to least used. This means the first ingredient listed is used the most in creating the product. If the first ingredient is sugar or an ingredient you can’t pronounce, this typically indicates a product that is not nutrient-dense and therefore may not benefit your health. Important to note: Just because you can’t read the ingredient or don’t know what it is, doesn’t mean it is a given that it is not healthy. Often it is, but not always. Let’s dig deeper to get a better understanding. Practice View the ingredients list on your chosen pantry item. What are the first five ingredients? Are they whole food ingredients? Learn about product ingredients Look for ingredients you don’t recognize, and then do some research on them. Ingredients with fancy names may be created with things you might be trying to avoid. For instance, dextrose or maltodextrin can be made with rice, wheat or corn and the actual source may not be disclosed on the label. If you’re avoiding those ingredients, or other common allergens such as gluten, dairy or soy, reading your label will help you avoid any issues. Pro tip: If you don’t have the ingredient in your kitchen as an individual item, it’s probably not an ingredient you want to consume. Learn about chemical ingredients Speaking of dextrose, did you know that it’s another name for sugar? Dextrose is a lab-made sugar with a higher glycemic index than table sugar. This means it’s sweeter than white sugar (as if anyone needs that!). By knowing this, you might make the informed decision not to consume this product because of this ingredient. That’s just one ingredient! There are many other ingredients to get familiar with such as: food dyes and their alternative names, widely-used preservatives like TBHQ and BHT, and more. For example, a peer-reviewed study by the Environmental Working Group, published in the International Journal of Environmental Research and Public Health, found that TBHQ, or tert-butylhydroquinone, “has been found to harm the immune system both in animal tests and in non-animal tests.” Earlier studies from Michigan State University also found that TBHQ might influence how well flu vaccines work and may be linked to a rise in food allergies. Information like this can be useful in making informed choices on what food you buy. If you decide that, based on the ingredients, a product is not for you, you’re done; put it back! No need to bother reading the nutrition facts; You just read a label in seconds and decided it’s not for you. Bravo! Practice Are there any ingredients you don’t recognize or that look scientific? If so, look them up or reach out, I’m happy to help. If the ingredients label is a go, let’s move on to the nutrition facts label. How to Decipher the FDA’s Nutrition Facts Label Besides the ingredients, a packaged food must also contain a Nutrition Facts section. The U.S. Food and Drug Administration’s Nutrition Facts label was updated for the first time in 20 years in 2016 “to reflect updated scientific information, including information about the link between diet and chronic diseases, such as obesity and heart disease,” according to the FDA. To learn more about what was updated, visit the New Nutrition Facts Label from the FDA. (Image: FDA) Serving size Serving sizes can be missed or misunderstood. It’s important to remember that a serving size is not a recommendation of how much to eat in a sitting, but actually reflects the amount that people typically eat or drink). It’s also important to realize that the nutrient amounts shown on a food label refer to the size of the serving (not the entire package!) Companies want to make their product look more appealing. A company may list a serving of cereal as 150 calories but if you don’t know what a serving is, you’ll likely consume more than a serving. In fact, a study by Consumer Reports revealed that the average American consumes 2-4 times more cereal than the labeled serving size because they simply pour based on the bowl size. This highlights how important it is to decide how much you plan to eat to accurately determine how many calories and nutrients you will get from a product. Practice With the product you have, pull out the amount you usually consume, and be honest with yourself! Based on the serving size, do you consume a serving or more? Once you have done this, move on to the remainder of the nutrition facts section of the label. Nutrition and Percent Daily Value (DV) Remember that companies must disclose what their food provides you in nutrients. To figure

Got Gout? You Can Avoid This Painful Form of Arthritis by Limiting Foods High in Purines

Gout is a painful form of arthritis and sufferers will go to great lengths to avoid flare-ups. One of the best ways to lessen the severity of gout is to lessen the levels of uric acid in the body. This can be done with medication and through diet and lifestyle modifications, particularly by avoiding foods that are high in purines. Read on to find out why. What Is Uric Acid and How Does it Lead to Gout? Uric acid is a waste product found in blood that is created when the body breaks down purines during digestion. Purines are either naturally found in the body or absorbed into the body through certain foods. They are generally harmless unless they are not broken down properly. Uric acid can become too high if your body over-produces purines (or you cannot excrete them fast enough) or if you eat foods high in purines. Most uric acid dissolves in the blood, passes through the kidneys and is excreted through urine. In certain instances and populations, too much uric acid can accumulate in the body and lead to a condition called hyperuricemia. This often triggers the formation of crystals (or urate). These crystals can settle in the joints and cause gout. If left untreated, high uric acid levels may eventually lead to permanent bone, joint and tissue damage, kidney disease and heart disease. Research has also shown a link between high uric acid levels and high blood pressure and Type 2 diabetes. Uric acid is both produced from foods high in purines and created in the body for a variety of protective purposes. For example, uric acid may offer neuroprotective effects against Alzheimer’s disease, Parkinson’s disease and multiple sclerosis. Here are some other risk factors that can contribute to high levels of uric acid in the body, which can lead to gout. Gout risk factors Gout, a common condition caused by hyperuricemia, can be attributed to several risk factors, including: Genetics: having a family history of gout may make you more likely to develop it Obesity: research has shown that gout can be caused by obesity-related metabolic abnormalities Medical history: kidney disease, diabetes, metabolic syndrome or high blood pressure can also increase your risk Age and sex: biological males between the ages of 30 and 50 are more at risk for developing gout Certain medications: taking diuretics can affect how well your kidneys are able to eliminate uric acid Alcohol consumption: excessive alcohol use (more than two drinks per day for men or one drink per day for women) can increase your risk of a gout attack Foods High in Purines Uric acid crystals come from high purine levels or impairments in uric acid elimination. If you’re predisposed to hyperuricemia or related health risks, you may want to manage how often you eat purine-rich foods and find alternative food options. Foods high in purines include processed foods, certain animal products and seafood, such as: Alcohol Red meat Pork Organ meats such as liver Sugar-sweetened beverages such as soda Some fish, seafood and shellfish, including anchovies, sardines, mussels, codfish, scallops, trout and haddock Foods Low in Purines Replacing foods high in purines with these foods can help to lower purine levels, leading to lower uric acid levels. Nuts and legumes Fruit (oranges and cherries, in particular, are reported to reduce inflammation caused by uric acid) Whole grains Vegetables (excluding asparagus, cauliflower, spinach, mushrooms and green peas) Poultry Eggs Fish such as sablefish, monkfish and Japanese eel. (Halibut, carp and Japanese sea bass can be eaten in moderation.) Bottom Line on Gout, Uric Acid and Purines Avoiding too much uric acid in the bloodstream has many downstream benefits for your health. This is especially true for anyone with a high risk of developing painful gout. One of the simplest and healthiest ways to reverse high uric acid levels is to avoid foods high in purines and incorporate more foods low in purines into your diet. (Image: Shutterstock)

The Wonders of Watercress: 5 Healthy Reasons to Eat More Plus 5 Mouthwatering Recipes

When you think about some of the most nutritious green veggies, kale, spinach, and broccoli may come to mind. But watercress, a cruciferous vegetable with round, coin-shaped leaves, is arguably the most nutrient-dense veggie, according to a study comparing nutrient-dense vegetables and fruits in Preventing Chronic Disease. This green powerhouse packs vitamins C and K, as well as smaller amounts of calcium, potassium, and choline. In fact, one cup of chopped watercress has 0.17 grams of fiber, 40.8 milligrams of calcium, 0.068 milligrams of iron, 7.14 milligrams of magnesium, 117 milligrams of potassium, 14.6 milligrams of vitamin C and 85 micrograms of vitamin K, per the USDA Food Database. Here are all the reasons you should include this leafy green in your diet ASAP. 5 Reasons to Eat More Watercress Today 1. It supports your immune system. In one cup of chopped, raw watercress, you get a good amount of immunity-supporting vitamin C, about 16% of the recommended daily value (RDV), says Amy Gorin, MS, RDN, an inclusive plant-based dietitian and owner of Master the Media in Stamford, Conn. The National Institutes of Health (NIH) recommends that men get at least 90 milligrams and women 75 milligrams of vitamin C daily. If you’re pregnant or breastfeeding, you need even more. Women who are pregnant need 85 milligrams daily, while those who are breastfeeding need 120 milligrams. RELATED: Nutrition Matters: From Bump to Baby – and Beyond Research shows that vitamin C can help boost your body’s defenses against illness. According to a November 2017 review in Nutrients, vitamin C can help protect the body from infection and oxidative stress. It may also help prevent and treat respiratory infections by enhancing immune cell function. Eating vitamin C-rich foods, such as watercress, can also help you absorb iron from plant-based sources, such as beans, lentils and peas. 2. It promotes bone health. You get an excellent amount of vitamin K, about 71% of the RDV, in one cup of chopped, raw watercress. This nutrient is important for blood clotting and bone health, Gorin says. Vitamin K helps create four of the 13 proteins that are needed for blood clotting, which is essential for healing wounds, according to Harvard School of Public Health. So people who are taking blood thinners should talk to their doctor about their vitamin K intake, since it can contraindicate their medication. A vitamin K deficiency increases the risk of developing osteoporosis, a condition that causes weak, brittle bones, per the NIH. That’s because vitamin K helps with the production of proteins that help prevent bone weakness. According to a June 2020 review in Nutrients, a vitamin K deficiency is associated with bone fractures, particularly hip fractures. That’s why increasing vitamin K intake reduced the risk of fractures in those with a history of them. 3. It can help reduce your risk of cancer. Watercress belongs to the family of cruciferous vegetables, which includes broccoli and cauliflower. “These vegetables contain sulfur-containing chemicals called glucosinolates. When you prepare cruciferous vegetables, chew, and digest them, these glucosinolates break down to form the compounds indoles and isothiocyanates,” Gorin explains. Research has shown that these compounds can help inhibit the development of certain types of cancers, such as breast, colon and lung cancer in animal studies, but human studies are still inconclusive, Gorin says. That said, a February 2014 review in the International Journal of Epidemiology found that high intakes of fruits, leafy greens, and cruciferous vegetables, such as watercress, are associated with a reduced risk of cardiovascular disease, cancer, and all-cause mortality. 4. It helps protect your heart. Although watercress has small amounts of potassium, eating foods with potassium can help you manage high blood pressure by lowering sodium levels and relaxing your blood vessels, according to the American Heart Association. 5. It’s a versatile vegetable. Watercress imparts a slightly spicy and peppery flavor, so it complements a variety of dishes. For example, Gorin suggests eating it raw in a salad, adding to a soup, or sauteing it. “You can also get really creative and use it in pesto recipes or chop it up and use it in place of herbs in a dip recipe,” she says. 5 Mouthwatering Watercress Recipes Here are some creative ways to enjoy watercress: 1. Sauteed Shiitake Mushrooms With Ginger and Watercress On busy weeknights, enjoy this quick and easy stir-fry, which you can pair with brown rice and your choice of lean protein for a satisfying and balanced meal. The peppery flavor of the watercress pairs well with garlic and ginger. 2. Chinese Watercress Soup (Image: Wokandkin) Watercress is commonly used in many Asian dishes. In this savory soup, watercress is cooked in a chicken and pork broth with carrots, dried jujubes (Chinese red dates), honey dates, and dehydrated mushrooms to create mouthwatering flavor. It takes only about 35 minutes to prepare, and can make plenty of leftovers for meals throughout the week. 3. Super Green Watercress Pesto (Image: Sunkissed Kitchen) Looking to spice up your pesto? Try replacing basil with watercress. This recipe includes other traditional ingredients, such as garlic, pine nuts, olive oil, lemon juice, Parmesan, and sea salt. Use this pesto to make a pasta, chicken or salmon dish. You can sub the watercress for the arugula in this Roasted Wild Salmon and Spiced Cauliflower with Pistachio-Arugula Pesto from football legend Tom Brady’s TB12 Method guide to maintaining peak health and performance. 4. Japanese Watercress Salad (Image: Pickled Plum) This sweet, salty and spicy salad is an umami treat for your tastebuds. You cook the watercress in boiling water for about two minutes and then toss it in a salad dressing made with natural peanut butter, soy sauce, honey, rice vinegar and mirin. It’s so delicious, you’ll want to gobble up all the greens. 5. Watercress Aioli (Image: Kitchen Konfidence) If you’re in search of a new dip, this watercress aioli is just what you’re looking for. It packs tons of flavor with serrano chile, green onion, lime juice, and mayonnaise. Great

From ‘Wellcations’ to Hydration: How to Live a Nutritious Life This Summer

Summertime in all its glory has got us thinking about how to live a nutritious life during summer vacation. As you prep for your summer travels and adventures, we’ve come up with simple hacks, helpful reminders and useful advice on how to maintain your healthy lifestyle this season. Read on for some of the best advice on living your most nutritious life this summer. Sweat Often Nutritious Life founder Keri Glassman, MS, RD, CDN, might be a registered dietitian nutritionist, but she embraces the virtues of a whole-person approach to wellness that goes well beyond just eating empowered. In the summer when Keri travels, she loves being active outdoors and looks for fun ways to incorporate this in the places she is visiting. While in the mountains, she’s all about finding a beautiful hiking trail. When she’s visiting a European city, she might look for a great walking tour that melds a bit of exercise with a dose of history. “When traveling, I like to think about keeping as many of the pillars of a nutritious life as consistent as possible,” Keri says. “So, even if I may be indulging in food a bit more, I stay consistent with a healthy breakfast (every hotel and every gas station can offer a balanced breakfast!) and I make sure to keep the Drink Up pillar going strong by bringing a water bottle to refill. I also pack my supplements and get my body moving every day.” Drink Up As summer and warmer weather arrives, so does the risk of getting dehydrated. If you’re taking your workout outdoors during your vacation or staycation, then you should be extra careful about hydration. Even if you’re just someone who sweats a lot, it pays to be extra prudent with your water intake in the warmer months. Intense exercise or high heat can lead to water loss. Losing as little as 2% of your body’s water content can have a significant effect on physical performance. Symptoms might include a higher body temperature, less motivation and feeling extra tired (both physically and mentally). Since it’s not uncommon for athletes to lose as much as 10% of their water weight during a workout or sweat sesh, staying hydrated is extra important in warmer weather. According to this randomized, cross-over study published in the Journal of the International Society of Sports Nutrition, “A tailored hydration plan, based on an athlete’s fluid and sodium loss has the potential to improve anaerobic power, attention and awareness, and heart rate recovery time.” Tips for staying hydrated: Drink pineapple water: This recent hydration trend is popular for a reason. It’s mouth-wateringly delicious, hydrating and full of health benefits. Find a recipe and learn more here. Skip the alcohol: Dehydration also interferes with sleep. To help your body maintain energy, keep alcohol consumption to a minimum. Forgoing alcohol for just one week will leave you more hydrated. We break down the benefits of going without alcohol for three weeks, week by week, benefit by benefit. H2O & lemon: “I have all my clients start their day with a glass of water with a wedge of lemon in it,” Keri says. Anchoring your day this way starts you out with a feeling of accomplishment because you get the benefits of the water and good hydration. The lemon is a great liver detox tool and the glass with water and lemon can be a visual cue to remind you to eat clean all day long. Eat Empowered With air travel still fraught with all sorts of unknowns, more of us will be packing up the car for an old-fashioned road trip this summer. If your idea of road trip fare involves snacks you pick up at gas stations along the way, think again. Road trip meals can be just as healthy as the ones you prepare at home. Here are Keri Glassman’s 12 favorite, healthy snacks for on-the-go travel. If you’re vegan, eating healthy on the road can be extra challenging, but it doesn’t have to be. Check out our guide to vegan road trip meals that includes easy, road-worthy recipes plus healthy vegan-friendly pit stops along the way. And for that road trip snack attack, we have a handy guide to plant-based road trip snacks that even your meat-eating family members will l-o-v-e! Live Consciously The holistic remedy of prescribing nature for health has become a growing trend around the globe. Physicians in various countries have been handing out “green prescriptions” in place of pharmaceutical meds as a way of treating chronic conditions, such as high blood pressure, diabetes, lung disease and anxiety, according to the World Economic Forum. What better way to improve your health while enjoying Mother Earth than to combine a doctor’s Rx with your summer vacation plans for a “wellcation”? Whether you’re traveling domestically or abroad, our guide to prescribing nature for health highlights “green Rx” programs in the U.S. and around the globe. Love More As the last two years have taught us, the people in our lives—and maintaining strong, healthy relationships with them—are so critical to our own wellness. According to the American Psychological Association, maintaining “strong social relationships” or friendships can increase our survival rate by as much as 50%. Yes, our friends are literally saving our lives! “Human connection isn’t just seeing our friends or smiling at strangers; it’s something we require in order to thrive,” says Monica Berg, author of Rethink Love and host of the Spiritually Hungry podcast. “Social connection improves our physical health and strengthens our psychological well-being.” So your summer survival guide should definitely include some quality time with friends—whatever that looks like for you, be it in person or virtual (a concept that’s here to stay!) Meanwhile, here are five ways to build stronger friendships virtually that you can apply to in-person situations as well. Stress Less Stress is linked to a whole laundry list of health concerns. Its impact on our well-being is hard to quantify, but rest assured it’s

Gum Disease and Alzheimer’s: How Bad Bacteria From Your Mouth Can Affect Your Brain (and How Nutrition Can Help)

Did you know that your mouth is home to over 6 billion bacteria? There are literally hundreds of species of oral bacteria that coexist in a balanced environment inside your mouth. Some of them are just waiting for conditions to change, so they can take over, causing tooth decay or gum disease. One species of bacteria most closely linked to gum disease is P. gingivalis—the same bacteria that is a pathogen associated with Alzheimer’s disease. As a dental hygienist and Nutritious Life Certified health and nutrition coach, I’m passionate about teaching people how bacteria in your mouth can lead to gum disease, and possibly Alzheimer’s and what you can do to stop it—including how nutrition plays a role. Bacteria in Your Mouth It all starts with letting bacteria build up on your teeth. This results in gum inflammation, which causes your gums to swell and bleed easily. Plaque, or that fuzzy feeling on your teeth, is the collection of bacteria that eventually harden into tartar. It’s the tartar that can then spread underneath the gum line causing gum disease. As the gum disease advances, your gum tissue pulls away from the tooth and forms a deep pocket, where more bacteria gather and degrade your supporting bone and ligaments. This is where P. gingivalis comes into the picture. What is P. gingivalis? Porphyromonas gingivalis, or P. gingivalis, is a keystone pathogen in chronic periodontitis (AKA gum disease) and is one of several important bacterial pathogens associated with Alzheimer’s disease. It’s an opportunist gram-negative, anaerobic bacteria. This means they thrive without oxygen, leaving your gum tissue a perfect place to hide. Gum Disease and Alzheimer’s Alzheimer’s is one of the biggest mysteries in medicine. The disease often involves the accumulation of proteins called amyloid and tau in the brain, but its exact cause is still unknown. Research, however, is showing that Alzheimer’s disease arises from defective control of these two proteins, especially amyloid, which accumulates to form large, sticky plaques in the brain. This is similar to plaque on our teeth. A 2020 analysis led by scientists from the National Institute on Aging (NIA) and reported in the Journal of Alzheimer’s Disease, suggests that the bacteria that cause gum disease are also associated with the development of Alzheimer’s disease and related dementias. “The analysis revealed that older adults with signs of gum disease and mouth infections at baseline were more likely to develop Alzheimer’s during the study period,” according to the NIA. “Among those 65 years or older, both Alzheimer’s diagnoses and deaths were associated with antibodies against the oral bacterium P. gingivalis, which can cluster with other bacteria such as Campylobacter rectus and Prevotella melaninogenica to further increase those risks.” How to Prevent Gum Disease and Related Ailments Now that we’ve established a connection between oral hygiene and Alzheimer’s disease, here’s what you should know in order to help prevent it. 1. Examine your oral hygiene. If you have any signs of gum disease, such as bleeding, sore or swollen gums, it’s an indication that you need to reexamine your oral hygiene routine and see your dentist/dental hygienist. 2. Consider saliva testing. Your dentist might recommend saliva testing, a new advancement in modern dentistry which can detect which particular strains of bacteria are present in your mouth and recommend a treatment plan for eradicating it. This is important not only for possibly curbing Alzheimer’s, but also for other systemic health issues related to periodontal disease, including: respiratory infections cardiovascular disease gastrointestinal disease Diabetes 3. Prevent gum disease via nutrition. There are also ways to prevent gum disease and its progression through the food and nutrients you eat. Eating a colorful diet full of vegetables, fruits, proteins, and healthy fats can help to reduce inflammation in the body. This works by boosting your intake of omega-3s, and other antioxidant nutrients such as vitamin E, vitamin C and beta carotene, helping your body to naturally defend itself. Important sources of vitamin E are: grains, nuts, milk and egg yolks. Vitamin C is mainly found in: citrus fruits, kiwi, sprouts, broccoli, tomatoes, strawberries and cabbage. Good sources of omega-3s include: salmon, flax seeds, chia seeds, walnuts and some plant oils. Beta carotene can be found in: carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe and winter squash. Support Your Oral Microbiome Just As You Would Your Gut Just as we’re learning about the importance of maintaining a healthy gut microbiome, which has gotten a lot of the spotlight lately, it’s also crucial to support your oral microbiome. Both are important for your overall health. A diet full of nutrient-rich, good-for-you vegetables, fruits, proteins, and healthy fats will assure you’re well on your path to a healthy gut, mouth and brain. (Image: Shutterstock)

Cinco de Mayo Food Traditions: Your Healthier Menu Straight From Puebla

The Battle of Puebla, a key battle in the French-Mexican war, took place on May 5,1862. Today, Cinco de Mayo (which translates to the fifth of May) is a holiday in Puebla, but not really celebrated throughout the rest of Mexico. Mexican Americans brought the holiday to the United States early on as a way to commemorate their heritage. Ever since, Cinco de Mayo has evolved into a day for Americans to celebrate the delicious beverages and food traditions of Mexico. Read on to discover the rich culinary history of Puebla, Mexico, and its contributions to Cinco de Mayo food traditions. You’ll be making these five mouth-watering recipes for years to come! Celebrating Cinco de Mayo and Its Food Traditions the Puebla Way Cinco de Mayo is an excellent opportunity to explore the bountiful culinary culture of Mexico and even more specifically of Puebla, Mexico. As you’re celebrating Cinco de Mayo,be mindful of what you eat and drink. Any holiday menu can become quite decadent, but Nutritious Life founder Keri Glassman, MS, RD, CDN, believes there is a place in an otherwise healthy diet to enjoy rich, flavorful and celebratory food. “If you are mostly eating healthfully and making good choices with your nutrition, lifestyle and exercise, there is room to indulge consciously with food on occasion,” Keri says. RELATED: Cinco de Mayo Celebrations Can Be Healthy, Conscious Indulgences! Traditional Dishes from Puebla Celebrate the essence of Cinco de Mayo by bringing some of the traditional dishes from Puebla into your kitchen this year. Mole Poblano (Image: Mexico In My kitchen) Mole Poblano, like this recipe from Mexico In My Kitchen, is considered a signature dish of Puebla. Mole, meaning concoction, is a rich sauce containing numerous seeds and spices that give it a distinct flavor and also offer many health benefits. Mole traditionally is made from unsweetened Mexican chocolate that is rich in flavonoids. Mole Poblano usually contains lard, so we recommend eating this rich and decadent sauce sparingly. Chalupas (Image: Garlic and Zest) Chalupas, another traditional Pueblan dish, are made with a crispy masa (dough made from corn that has been soaked in lime water and ground) shell and toppings. We love this authentic Mexican chalupa recipe from Garlic & Zest, which was created by a chef from Puebla. It’s  topped with a dash of creamy queso fresco and bright tomatillo sauce. Tomatillos are an excellent source of antioxidants. Chalupa shells are traditionally fried, so try pairing with extra veggies and don’t go overboard with them. Molotes (Image: Broke Bank Vegan) Molotes, which are similar to empanadas, are also masa-based and stuffed with the fillings of your choice. This antojito, or snack, is said to have originated either in Puebla or in Oaxaca (two Mexican cities known for their gastronomy). We love stuffing molotes with veggies to boost antioxidant, and fiber intake. This particular molote recipe from Broke Bank Vegan features poblano peppers, which are native to Puebla. Stuffed Poblano Peppers (Image: Cook with Manali) Poblano peppers offer an opportunity to add a nutrient-dense dish to your Cinco de Mayo table. Poblanos contain vitamin C and capsaicin, which offer antioxidant and anti-inflammatory properties. In this vegetarian recipe from Cook With Manali, they’re stuffed with black beans, vegetables and an array of healthy spices. Rompope (Image: Muy Delish) This sweet and creamy beverage, a Mexican twist on eggnog, is said to have been created by Mexican nuns in the Santa Clara Convent in Puebla in the 17th century. Made with milk, egg yolk, spices, sugar and rum, this rompope recipe from Muy Delish can be served warm or over ice for the perfect, decadent treat. Enjoy Cinco de Mayo the Nutritious Life Way No matter what Cinco de Mayo food traditions you add to your menu, don’t forget to enjoy yourself! Making empowered food choices is an important part of your whole-person approach to a healthy lifestyle, but so is celebrating cultures and traditions, having fun, and connecting with friends. For more recipe inspiration for your Cinco de Mayo celebration, check out 10 Healthier Recipes For Your Cinco de Mayo Celebration. (Image: Shutterstock)

Vegan Road Trip Meals: Your Guide to Hitting the Road This Summer and Living Your Best Vegan Life

For some of us, living our best life means living a whole-food plant-based diet. And while sticking to this eating plan might be simple when preparing meals at home, it gets trickier when dining out, or downright daunting at times while traveling the great U.S. of A. As summer vacation season approaches, we take a look at vegan meal options you can pack in the cooler for the road trip ahead, or purchase along the way. Wherever your vacation travels take you—whether you’re getting your kicks on Route 66 or standing on a corner of Winslow, Arizona—we have your ultimate guide to vegan road trip meals right here. Fast Food Vegan Road Trip Meals Most vegans are already familiar with the Happy Cow and Veggl apps, which review vegan restaurants across the U.S., including airports, sports venues and theme parks. But as anyone who has checked these apps while in Small Town, USA, knows too well, some places are more vegan-friendly than others. So next time you find yourself cruising the Freeway of Love in a pink Cadillac (shoutout to Aretha!) you might have to opt for one of the national fast food chains. Lucky for you, we have your guide to vegan-friendly go-to meals at several of the nation’s most popular chains. Let’s cruise through our list! Chipotle Chipotle has nearly 3,000 locations in 49 states across the U.S., so it’s a good bet that you’ll run into one while driving across the country. While Chipotle is one of the healthier fast food options available (they use whole foods made fresh daily with no artificial colors or preservatives and no added hormones) it’s also one of the friendliest for vegans because they offer a solid protein option. Their sofritas plant-based protein can be added to tacos, burritos or bowls. Just skip the cheese and sour cream and you’re golden. Blaze Pizza The build-your-own concept is popular for many reasons, but when you are following a more restrictive diet, it makes total sense. Blaze takes this idea into the realm of pizza. And while they don’t have nearly the amount of locations as Chipotle does, they can be found in 34 U.S. states and several Canadian provinces. Once you find a location, Blaze makes the rest easy. All three of its doughs (classic, gluten free and high rise) are vegan as are its red sauce and its spicy red sauce (no surprise there). They also have vegan cheese and a spicy vegan chorizo plus nearly 20 veggies to choose from for toppings. Starbucks Starbucks started rolling out its Plant-Based Breakfast Sandwiches last year. They begin with an Impossible™ sausage patty with a plant-based egg patty, topped with a vegan Cheddar-style slice all served on a toasted, whole-wheat English muffin. (Side note: While we can’t wholeheartedly endorse Impossible Burgers or Beyond Burgers, we do think they’re healthier than eating conventionally-raised feedlot beef. Learn more here.) The plant-based offering should not be confused with the Impossible Breakfast sandwich, which is made with a plant-based sausage patty but then throws on a dairy-based cheese and animal-derived eggs. Since these sandwiches are pre-made, you can’t ask for them to remove any animal products, so the plant-based sandwich is the way to go. Other vegan offerings at Starbucks include: Strawberry Overnight Grains Vegan Superberry Acai Bowl Chickpea Bites & Avocado Protein Box And other snacks Subway Subway’s menus definitely vary by location, but with over 21,000 stores in the U.S., there’s never one too far away. In 2019, the country’s largest fast food chain began offering the Beyond Meatball marinara sub at a limited number of locations. (You can learn more here and find out if there’s one available near you.) Some locales also have vegan patties, not to be confused with their vegetarian patties, which are not vegan. Or, if you’re not in need of a protein boost, you can opt for a veggie sub. RELATED: The Essential Guide to Plant-Based Protein When it comes to their bread, the only vegan option available across all locations is the Italian bread, though they offer other plant-based bread options by region. These include: harvest, hearty Italian, roasted garlic, sourdough and ciabatta. Johnny Rockets Johnny Rockets is the OG vegan burger joint. They’ve had vegan patties (which are soy-based Boca Burgers they call the Streamliner) for over 15 years, but now you can also order an Impossible patty with dairy-free cheddar and Craig’s vegan shakes. The new-ish offerings are available for a limited time, but will be added to the menu permanently if demand is high enough. With less than 150 locations throughout the U.S., you’re less likely to run into one of these than the previously mentioned chains. But if you’re driving through Florida, California or Texas, you’ll have better luck than in other states. (You can find a location here.) Panda Express In February 2019, thanks to lobbying by some vegan organizations, Panda Express took chicken broth out of items that could otherwise be vegetarian and vegan. Then in 2021, they rolled out testing on the Beyond Orange Chicken to 70 locales across the U.S. (Again, this would not be our first choice for a nutrient-dense, healthy lunch … but it’s an option.) More readily available is the Eggplant Tofu served over brown rice with a side of super greens. Vegan sauces include: teriyaki, sweet & sour, hot mustard and their plum, chili, and soy sauces. Baskin Robbins What’s a road trip without a sweet indulgence from time to time? We might be all about eating healthy here at Nutritious Life, but that also means we allow for occasional conscious indulgences. If your sweet tooth hits while on the road, you can stop into one of over 2,500 BR ice cream shops across the country for your sugar fix. Flavors vary by location, but most venues offer 2-3 non-dairy options, including non-dairy mint chocochunk, non-dairy salted fudge bar and daiquiri ice. RELATED: Vegan Snacks to Pack For the Perfect Road Trip Make-Ahead Vegan Road

Nutrition Matters: From Bump to Baby – and Beyond

Healthy nutrition is an important part of all stages of a woman’s life, especially during pregnancy and the postnatal phase as both mom and baby are affected. It’s amazing what the body is programmed to do naturally—from conception through breastfeeding. Nutrition is an essential tool when it comes to supporting these processes. By providing insight into some key pillars of nutrition throughout this part of the life cycle, we as practitioners can facilitate a healthier and more comfortable pregnancy and build a better foundation for wellness after delivery. Pregnancy and Weight Gain You may have heard the term “eating for two”. While weight gain is an important part of a healthy pregnancy, a pregnant woman should not actually double her calorie intake. Instead, she should stick to about 300 extra calories a day. It is important to provide guided counseling around this topic so that the baby can grow at a healthy rate. Gaining too little or too much weight can negatively impact the baby and lead to complications. These include preeclampsia and delivering a baby that is small or large for gestational age. There are two points to address when talking about weight gain: 1. Optimal Weight Gain Depends on Pre-Pregnancy BMI If your client was at a healthy weight before pregnancy, aiming to get in 300 extra calories a day is a good target. This could be as simple as adding in an extra nutrient-dense snack or two throughout the day. Examples of healthful snacks include an apple with 2-3 tablespoons of peanut butter, Greek yogurt with berries, or 1/4 cup hummus with carrots. An example of a 300-calorie small meal might be avocado toast. If made with a slice of whole-grain bread, one-third of an avocado, one large fried egg and 2 tablespoons of sliced radishes, it clocks in at about 260 calories, according to Food Network. The actual amount of weight gain that’s considered healthy over the course of a pregnancy depends on an individual’s BMI (body mass index) category, defined below: (Source: Institute of Medicine) 2. Nutrient Quality Matters These extra calories should be coming from nutrient-dense, whole foods with an emphasis on protein for the addition of amino acids, the building blocks of fetal tissue. Fruits, vegetables and whole grains will also provide the valuable vitamins and minerals needed for a healthy baby. Key Nutrients During Pregnancy Prenatal vitamins are a great form of insurance to make sure mom and baby are getting enough essential nutrients. Speak with your client and their physician to find the right prenatal vitamins for their needs, and fill in any potential nutritional gaps with whole foods. RELATED: ​​Are Prenatal Vitamins Safe for Men? Experts Explain How to Support the Health of a Father-To-Be Below is a breakdown of the eight vital vitamins and minerals for pregnancy. Sharing these categories along with some food lists is a great way to emphasize proper balance in your client’s diet during pregnancy. Calcium Pregnant women need about 1,000 milligrams of calcium daily, especially during the third trimester when the baby’s skeleton is rapidly developing. Great sources of calcium include milk, cheese, yogurt and sardines. For vegans, sources might include legumes, leafy greens, almonds and seaweed. Iron During pregnancy, an estimated daily intake of 27 mg of iron is recommended to help with the health of red blood cells and their ability to deliver oxygen to the baby. Sources include lean red meat, legumes, peas, and iron-fortified cereals. Vitamin A Vitamin A is needed for healthy skin, eyesight and bone growth. Carrots, dark leafy greens, and sweet potatoes are good sources. During pregnancy you need about 770 micrograms daily. B Vitamins (B-6, B-12, Folic Acid) B6, or pyridoxine, is a water-soluble vitamin that helps to form red blood cells and is key to the metabolism of protein, fat, and carbs. These macronutrients will either be delivered or stored for the baby. You can find vitamin B6 in beef, liver, pork, whole grain cereals and bananas. During pregnancy, you need about 1.9 mg daily. B-12 also helps to form red blood cells and maintains a healthy nervous system. You can find this vitamin readily in animal products and a few plant-based sources such as nutritional yeast. Good sources include liver, meat, fish, poultry and milk. During pregnancy you need 2.6 micrograms daily. Folate: It was less than 50 years ago that British researchers discovered how important folic acid is during pregnancy. They found that too little folate is linked to birth defects of the spine (spina bifida) and the brain (anencephaly.) The thing is, it’s critical for folate to be taken in the first few weeks of pregnancy, often before a woman even knows she’s pregnant. That’s why today the FDA requires some foods to be enriched with folate. You can find folate in green, leafy vegetables, liver, orange juice, legumes (beans, peas, lentils), and nuts. To reduce the risk of neural tube defects, pregnant women should have a daily folate intake of at least 400 micrograms. Some doctors recommend increasing to 600 micrograms, which is difficult to achieve through diet alone. Vitamin C During pregnancy, an estimated daily intake of 85 mg of vitamin C is essential for healthy gums, teeth and bones. Vitamin C also aids in the absorption of iron. Good sources include citrus fruit, broccoli, tomatoes, and strawberries. Vitamin D Vitamin D and calcium go hand in hand: Vitamin D aids in the absorption of calcium to help build baby’s bones and teeth. Sources include exposure to sunlight, fortified milk, and fatty fish, such as salmon. It is recommended for pregnant women to get in an estimated 600 international units (IUs) daily. RELATED: Ask Keri: Can You Get Vitamin D Through a Window? Omega-3s According to a meta-analysis published in PLOS Medicine, women who took omega-3 supplements during pregnancy and breastfeeding reduced the risk by 31% for childhood allergic reaction to eggs. For nursing mothers, omega-3 fatty acids from fish, such as wild-caught Alaskan salmon, can help support baby’s

Vegan Snacks to Pack For the Perfect Road Trip

With the arrival of spring and warmer weather, road trip season has officially begun! Interstate car travel is great, but it can be hard to eat healthfully along the way—a self-care task that can be even harder for vegans. In addition to relying on apps such as Happy Cow to find vegan-friendly restaurants, it’s key to be well stocked before you even hit the road. That’s why we’ve assembled this vegan-approved list of nutrient-dense and (mostly) unrefined snacks to enjoy while you drive past amber waves of grain and purple mountain majesties. Let’s get ready to hit the road! Ready-to-Go Vegan Road Trip Snacks Carrots, celery and apples Of course it’s essential to eat some actual fruits and vegetables every day that you’re traveling! For your road trip, why not pack the ones that are easiest to transport and eat? Some fruits and veggies aren’t as easy to enjoy while driving (berries, peaches, and salads can all get messy), but carrots, celery and apples are basically ready to roll. Bonus: These firm snacks provide a toothbrush-like effect when you bite into them, which is always welcome when you’re spending the day in the car. Peanut butter The tried-and-true go-to snack. Use it for dipping your celery or carrot stick into, or schmear it on crackers. And it doesn’t have to be peanut butter — pick whichever nut butter you like best. When on the go, we especially like single-serve nut butter packets like Justin’s or RX Bar. For reference, almond butter and peanut butter are both high in protein and healthy fats. Hummus The ages-old blend of chickpeas and tahini is a handy and healthy food for eating with fresh veggies, crackers or chips. It’s best to keep refrigerated, but don’t sweat it: If you’re a hummus lover facing many hours in the car, you can probably power through a small container before the day is done—or pack it away in your handy road trip cooler. Dried fruit Dried fruits are easy to eat wherever you are. If you prefer your snacks more crunchy than chewy, look for freeze-dried fruit, which has a longer shelf life and contains no sulfur dioxide (which isn’t always true of heat-dried fruit). Nuts Always a healthy choice, as long as you buy them without too much added salt (or sugar). You also want to make sure to avoid any unhealthy refined oils that can be found in some processed nuts. Energy Bars (Image: Protein Puck) Energy bars are a natural choice for road trip snacks, but not all of them are vegan. Here’s a couple of brands you can choose from for vegan options. Both vegan and gluten-free, hearty Protein Pucks (so named because of their circular shape) definitely fill you up. Depending on how hungry you are, you can easily split one puck between two people. Each one of the four flavors is nut-butter based, then packed with other delicious ingredients (e.g., cocoa and cinnamon; coconut, flax and dates). Worth noting: Some Protein Pucks have a decent amount of added sugar (5-6 grams per serving) and might not be the best choice if you’re looking for a snack with no added sugar. Popular and gluten free, Larabars are made mostly with fruits and nuts. Not all of the flavors are vegan, but many are, including several with vegan-certified chocolate. The 100% plant-based options include banana bread, apple pie, carrot cake and cocoa coconut chew—all delicious. Salty Snacks (Image: Bienna Snacks) Skip the chips and reach for Biena Chickpea Snacks, a popular vegan treat that never skimps on the crunch or taste but still packs plenty of protein and fiber into one serving. The six different flavors of Biena roasted chickpeas include sea salt, habanero and honey roasted. Rhythm Superfoods Kale Chips are vegan, organic and gluten-free. They’re also packed with simple ingredients (kale, sunflower seeds, carrot, apple cider vinegar and lemon juice among them) and 5 grams of protein per serving to help fuel your day. (See below for some simple DIY kale and beet chip recipes.) If you’re looking for some healthy crunch, you can’t beat Mary’s Gone Crackers seed crackers, which are minimally processed, non-GMO, gluten-free and organic. All of their products are also vegan with the exception of Kookies, which are made with sustainably sourced honey. Olives The perfect complement to your salty snacks is olives, a favorite on-the-go treat for Nutritious Life founder Keri Glassman. Briny, bitter olives are high in vitamin E,  powerful antioxidants and heart-healthy oil. “I love to reduce olives in wine to add a little kick. I also add a bit of dried rosemary or thyme for herbal tones,” says Keri. “If you don’t have time for the reduction, at least grab a package of olives at the market and you’ll still get all their important health perks.” Chocolate bars Well, we need at least one sweeter indulgence, and what better option than chocolate? If you prefer milk, then you do you! That said, dark chocolate wins the nutrition war between the two choices. Milk chocolate tends to be higher in sugar; it’s definitely lower in its percentage of cacao, which is where the nutrition lies. Pro tip: The higher the cacao number, the more fiber, minerals and antioxidants you’ll enjoy. DIY Vegan Snacks to Prepare Ahead of Time Homemade vegan muffins Who doesn’t love a good muffin? If you’ve got time to bake a day or two before you leave, do it yourself. You can go traditionally sweet, as with this chocolate gingerbread muffin (enriched with protein powder), or opt for a more savory, high-protein corn muffin. Trail mix Few delicious snacks are as easy to prepare as your own version of trail mix. The best part is: You decide exactly which ingredients you want to include! Of course, it’s a good idea to use mostly unsulfured dried fruit and unsalted nuts. But if you hate raisins? Skip ’em! Love coconut? Add it! Don’t forget other yummy options, like sunflower seeds. Here’s a

PCOS and Food Cravings: How to Beat Urges, Live Healthier During Pregnancy and Beyond

Polycystic ovary syndrome (PCOS) affects an estimated 1 in 10 women of childbearing age worldwide. We know the predominant symptoms of the hormonal disorder range from irregular menstrual cycles to thinning hair to weight gain and even infertility. But did you know that many women with PCOS report an increase in food cravings? Research backs this up: a high proportion of women with the endocrine disorder exhibit clinically significant binge eating behavior and food cravings-trait scores. Women with PCOS who are obese present with significantly higher scores regarding food cravings than women with PCOS who are lean. With no exact cure available yet to those suffering, managing PCOS symptoms through targeted diet and lifestyle change is key. Healthy weight management can lower risk of food cravings and binge eating behaviors as well as more serious complications associated with PCOS, such as diabetes, heart disease and stroke. What is PCOS? With PCOS, the ovaries produce an abnormal amount of androgens, which are male sex hormones that are usually present in women in small amounts, according to Johns Hopkins Medicine. The exact cause of PCOS is unknown but researchers believe that the onset is related to genetic and environmental elements as well as the following factors: High levels of androgens: excess production in the ovaries and/or adrenal glands can contribute to symptoms such as acne, unwanted or thinning hair, and irregular periods. Insulin resistance: in PCOS, the body may become less sensitive to insulin and lead to high blood glucose levels. This cascade can contribute to weight gain and even higher levels of androgen production. A polycystic ovary: a cyst on at least one of the ovaries Some women present with only one of the above factors, while others may experience two or all three. Understanding the functional changes of a client’s PCOS symptoms is important when matching the appropriate protocol and lifestyle modifications to rebalance the body. RELATED: How I Changed My Diet to Manage PCOS and Finally Feel Better PCOS and Food Cravings Clients who develop insulin resistance may experience intense food cravings—especially for refined carbs such as white bread, pasta and pastries. These cravings may lead to overeating, weight gain and additional complications triggered by PCOS (irregular periods, infertility, diabetes). Having a management plan specific to food cravings may be valuable for clients experiencing these symptoms. Strategies for Reducing PCOS-Related Food Cravings They include: Food timing: suggest eating every 3-4 hours to regulate blood sugar and keep cravings at bay. Encourage eating a combination of protein, healthy fats and fiber. Remove triggers: work with your client to cut down on foods that contribute to more intense cravings (processed/packaged foods and artificial sweeteners above all). Replace triggers with healthier alternatives: when sugar cravings hit, try using spices such as cinnamon and nutmeg which can be helpful in curbing a sweet craving. Sipping unsweetened herbal teas is also a great strategy that will have negligible effects on blood sugar. You can also try incorporating cashews and pecans as they are “sweet” nuts, and the fat and protein will help with satiety too. RELATED: Sugar Cravings: 4 Reasons They Happen and How to Stop Them PCOS and Pregnancy PCOS is one of the most common causes of female infertility, affecting as many as 5 million U.S. women of reproductive age. Excess androgens or the presence of a polycystic ovary led to disruptions in proper ovarian functioning and make it more difficult for women with PCOS to become pregnant. Some women may not even realize they have PCOS until they are trying to conceive. For pregnant women with PCOS, there is an increased risk of complications. This includes: Preeclampsia: a condition characterized by high blood pressure during pregnancy, and Gestational diabetes: a type of diabetes that develops during pregnancy in women who don’t already have it. Both of these conditions can lead to potential risks for the baby, including premature birth, excessive birth weight and miscarriage. Strategies for a healthy pregnancy Strategies to manage symptoms and maintain a healthy pregnancy are similar to most PCOS protocols: Managing a healthy weight — even a 5% to 10% loss in weight has been shown to significantly increase the chance of becoming pregnant. A plant-based, low-glycemic diet Regular exercise In certain cases, doctors may prescribe fertility medications to help with ovulation or suggest a surgery to remove tissue that produces excess male hormones in the ovaries. In vitro fertilization (IVF) is also common for women with PCOS, although this option is expensive and usually considered when all other lifestyle interventions have been unsuccessful. PCOS and Insulin Resistance: Newest Findings The connection between PCOS and insulin resistance has been well-established and widely recognized. More recently, it’s been found that in addition to insulin sensitivity, women with PCOS may have unbalanced adipokines, which are cell-signaling molecules produced in fat tissue. Adipokines include leptin and visfatin, two hormones involved in regulating body weight and blood glucose. The following lifestyle modifications can help counter insulin sensitivity and adipokine secretion, leading to better metabolic health and reproductive outcomes. 5 Ways to Improve Metabolic Health Living with PCOS doesn’t have to mean experiencing metabolic disorders or food cravings. Luckily, there are many tools we can employ to help alleviate and even reverse the symptoms of PCOS in women. Here are five diet and lifestyle modifications proven effective. Adopt a low-glycemic diet With insulin resistance affecting up to 70% of women with PCOS, keeping blood sugar in check with low-glycemic foods is highly important to stabilizing glucose levels. Foods to incorporate include: whole grains, non-starchy vegetables, low-sugar fruits like berries, legumes, dairy, lean proteins and healthy oils. RELATED: Managing Blood Sugar: Nutritious,Tasty Snacks and Breakfast Ideas Make breakfast a priority Starting the day with a balanced, low-glycemic breakfast can lead to better blood sugar stabilization throughout the day. Reduce chronic stress In women with PCOS, chronic stress can make symptoms worse by further increasing blood sugar levels via an excess production of cortisol. Quality nutrition, sleep and exercise can all help to

Thyroid Disease and Diet: Managing Thyroid Health With the Right Nutrients

As a health practitioner, you likely often hear from clients that they’re having a tough time losing weight due to what they think is an issue with their thyroid. That’s certainly a possibility since the thyroid plays a profound role in regulating our metabolism by secreting important hormones that control it and thereby nearly every cell and organ in our body. And since 12 of every 100 U.S. adults develop a thyroid condition during their lifetime—with 60% of them undiagnosed—it’s worth versing yourself on this small but mighty gland that sits at the base of the neck, and on the important nutrients that help support it. Let’s take a look at some of the most common thyroid diseases, ways to identify them in clients you are coaching, and then dive into the nutrients and foods that can support the thyroid. A Look at Thyroid Diseases Thyroid diseases are common and can affect anyone, but women are 5 to 8 times more likely to have thyroid disease than men. They may be the reason why some of your client’s experience trouble losing weight or have low energy levels. Let’s take a look at some of the most common thyroid diseases. Hyperthyroidism is when the thyroid gland is overstimulated, producing too much T4, and speeding up your metabolism. This can lead to symptoms such as weight loss, irritability, a rapid heartbeat and sweating. Hypothyroidism is when the thyroid gland is producing too little T4. This can lead to a sluggish metabolism and symptoms of weight gain, tiredness, sensitivity to cold, dry skin and depression. There are two autoimmune disorders that also affect the thyroid gland. Graves’ disease causes hyperthyroidism while Hashimoto’s disease, also known as Hashimoto’s thyroiditis, causes hypothyroidism. Identifying Thyroid Disease As a nutrition coach or health practitioner, you’re in a unique position to help your clients identify the possibility of an underactive or overactive thyroid. If they come to you complaining of unexpected weight gain or weight loss, low energy or hyperactivity, and feeling more sensitive to heat or cold, don’t overlook these symptoms. Advise them to get their thyroid checked. Then, if proven true, work with their endocrinologist or other physician to manage their condition through diet and lifestyle. Nutrition and the Thyroid In general, to manage or prevent illnesses associated with thyroid disease, a diet should include: Lean proteins Vegetables Fruits Fiber-rich foods Heart-healthy fats Omega-3s “Proper thyroid function depends on key nutrients for the production of T4 and the conversion of T4 to T3,” says Dr. Robin Berzin, MD, the founder and CEO of Parsley Health. “This is the thyroid hormone that is active on the cellular level.” These nutrients include iodine, iron, magnesium, selenium and zinc. Let’s take a deeper dive into these minerals, and the foods that are loaded with them. Adding more of these foods to a diet will help the thyroid function more efficiently. Iodine Iodine is a key player in thyroid function. What’s more, one-third of the world’s population lives in iodine-deficient areas. While an iodine deficiency is rare in the U.S. and developed countries, it’s important to know that too much iodine can actually be harmful and cause overproduction of thyroid hormones. This may lead to an enlarged and inflamed thyroid gland or thyroid cancer. You can find iodine mainly in seaweed and animal protein, but you can also find it in iodized salt and fortified foods such as bread, cereal and milk. Examples of iodine-rich foods include: Beef liver Dairy products (milk, yogurt) Eggs Iodized salt Seafood (such as halibut, cod, tuna, shrimp and scallops) Seaweed (such as nori, wakame, kelp, kombu) Whole grains RELATED: The 9 Best Foods For Thyroid Health ​​Iron We talk about iron a lot because it’s really that important. Your body needs it to carry oxygen throughout the body. When you’re not getting enough iron, you’re tired and weak. Iron deficiencies are also known to impair thyroid function, and anemia can be one of the first signs of hypothyroidism. Pro tip: Vitamin C helps your body absorb iron, so if you eat foods that contain both nutrients—like broccoli rabe—you’ll get more bang for your buck. Other iron-rich foods include: Dark chocolate Dried fruit (apricot, raisins) Enriched/fortified whole grains Fish (oysters, sardines, tuna) Grass-fed beef Legumes (lentil, kidney bean, soybean, chickpea) Nuts and seeds (almond, cashew, pistachio, pumpkin and sunflower seeds) Potatoes Spinach Tofu Tomatoes Magnesium Magnesium is needed to convert the inactive thyroid hormone T4 into the active T3, a more potent form of the hormone. When magnesium levels are too low, our thyroid isn’t functioning at full capacity. Symptoms of deficiency include fatigue, constipation, headaches, muscle cramps or spasms. That’s why research has shown magnesium is also associated with reduced PMS symptoms. Dietary sources of magnesium are the best way to boost your intake. They include: Avocados Dairy (milk, yogurt) Dark chocolate Legumes (black beans, edamame, kidney beans) Nuts (almonds, cashews, peanuts) Seeds (pumpkin seeds, flax seeds) Leafy green vegetables (spinach, kale, etc.) Whole grains such as quinoa Selenium Selenium is a trace element that plays an important role in the function of the thyroid gland. It also helps to protect the body from free radicals (the bad guys that cause cellular damage and can increase the risk of disease). Food high in selenium include: Brazil nuts Brown Rice Dairy products (milk, yogurt, cottage cheese) Eggs Poultry (chicken, turkey) Seafood (halibut, sardines, shrimp, tuna, oysters) Spinach Zinc Zinc has a few key jobs. It helps your body produce the important thyroid hormone T3 and also helps your brain with cognition and memory. Oysters are one of the best sources of zinc, and they also contain plenty of selenium, which aids in thyroid hormone synthesis. In other words, start shucking. Other foods high in zinc include: Meat (grass-fed beef, chicken) Seafood (oysters, shrimp, mussels, Alaskan crab) Legumes* (Chickpeas, lentils, beans) Seeds (pumpkin, hemp, flax) Nuts (cashews, almonds, peanuts, pine nuts) Dairy (milk, cheese) * Legumes contain phytates and lectins, which are antinutrients that can