Food Combining: The Facts and 5 Combos That Make Sense for Your Health and Life

If you have digestive issues or are simply looking to lose a few pounds, you may have come across “food combining” as a suggestion during your late-night internet searches. But, what exactly is food combining? We take a look at what it is, if it actually helps with weight loss or digestion, and some of the facts behind this confusing practice. In other words, we share whether food combining is something to incorporate into your diet. What Is Food Combining, Exactly? For starters, food combining isn’t new. The original concept is based on an ancient Ayurvedic diet, which claims that certain foods should not be eaten at the same time in order to aid in digestion. This holistic practice divides foods into three components: Taste Energy (heating or cooling) Post-digestive effects The belief is that “improper” food combining (such as eating a mix of cooked and raw foods and mixing fruit with any other food) can lead to all sorts of gastro issues, such as indigestion, bloating, fermentation and toxic build-up. The Hay Diet and Other Offshoots of Food Combining Then, in the early 20th century, a New York doctor named William Howard Hay created The Hay Diet, an eating plan he devised after suffering from a number of health problems which also centered around the digestive process. He separated food into three groups (acid, alkaline, and neutral) and claimed the right combinations (for example, keeping protein-rich foods and carbohydrates separate) can help the body achieve acid-alkaline balance and result in weight loss and improved overall health. The Bad … and Good News on Food Combining Over the years, other diets have been designed that mix both of these theories—and the plans involve big food charts with lots of rules. Yet, there’s very little science on a food-combining diet and its effects. One study conducted over 20 years ago found that obese participants who followed either a food-combining diet or a “typical” lower-calorie diet showed similar weight loss results. However—nutritionally speaking—while food combining may not be worth your time for balancing your body’s alkalinity or helping with digestion, some strategic food combining can be beneficial when it comes to pairing certain nutrients together in order to boost their effectiveness. And now for the really good news: You’re probably doing it already since these foods blend so well together. Here are five nutritious food combos that will encourage and maximize absorption of essential vitamins and minerals: 5 Nutritious Food Combos Carbohydrate + Protein-Rich Food Once consumed, carbs—the body’s main fuel source—get broken down into simple sugars and absorbed into the bloodstream, ultimately increasing blood sugar levels. Eating too many carbs can lead to blood sugar fluctuations (which over time can increase the risk of pre-diabetes and Type 2 diabetes). Yet pairing a carb with a protein will help slow down this process since protein breaks down at a slower pace than carbs. Along with stabilizing blood sugars, this combination can replenish the body with glycogen (energy stored in the muscles) after a workout, helping to repair tired muscles. Food Combo Recipe: A few good-for-you carbs include oats, brown rice and farro, while healthy lean proteins include poultry, nuts, seeds and beans. Try: Baba Ghanoush Eggplant Hummus with whole grain or nut and seed crackers (or simply pita bread!). RELATED: Lean Protein 101: Why We Need It and the 10 Best Sources Vitamin C-Rich Food + Iron-Rich Food In order for the intestines to absorb non-heme iron, also known as plant-based iron, the body requires help from ascorbic acid, better known as vitamin C. But this vitamin and mineral combo need to be on the plate at the same time. Research published in the American Journal of Clinical Nutrition found that iron absorption is “far less pronounced” when these nutrients are consumed throughout the day compared to their pairing in a single meal. Food Combo Recipe: Combine foods high in vitamin C, such as citrus fruits, peppers and broccoli, with plant-based iron-containing foods, including beans, lentils and potato with the skin. Try: Vegetarian Quesadilla With Broccoli Rabe. Vitamin D-Rich Food + Magnesium-Rich Food It’s safe to say that vitamin D and magnesium rely on each other. Also known as the sunshine vitamin, vitamin D (required for building and maintaining healthy bones, supporting brain and nervous system health, boosting immunity, and regulating insulin levels) metabolizes with the help of magnesium (a mineral involved in over 300 biochemical reactions in the body, including regulating blood pressure, balancing blood sugar levels, and developing bones). In turn, vitamin D promotes magnesium absorption. Food Combo Recipe: Oily fish and egg yolks offer vitamin D, while pumpkin seeds, almonds, cashews and whole wheat bread are loaded with magnesium. Try: Smoked Salmon Toast. Vitamin D-Rich Food + Calcium-Rich Food Mixing calcium—one of the most important minerals since it’s necessary for bone health, heart health, and nerve function—with the “sunshine vitamin” will encourage more calcium intake from the foods on your plate. If vitamin D isn’t present, the body will be forced to steal calcium from its storage (in the skeleton), which can lead to frail bones. So the body actually needs vitamin D to absorb optimal amounts of calcium. Food Combo Recipe: Eggs, salmon and tuna offer vitamin D, while kale, spinach and collard greens provide calcium. Try: Egg Breakfast Pita with Feta and Spinach Vitamins A, D, E and/or K-Rich Food + Healthy Fat Food Yes, fat is your friend! The body readily absorbs fat-soluble vitamins such as A, D, E, and K, when they’re in the presence of heart-healthy polyunsaturated fats (PUFAs), such as omega-3 fatty acids, and monounsaturated fats (MUFAs). The fat-soluble vitamins we just mentioned are antioxidants that are responsible for a host of functions, including proper vision, strong bones, and a robust immune response. Trust me, your heart will say thank you with this duo. Food Combo Recipe: Blend fat-soluble-rich foods, such as sweet potatoes, carrots and green, leafy veggies, with foods high in good fats, such as olive oil, nut butters and

Healthy Eating 101: How to Eat Healthy in College

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

How to Cut Sugar Out of Your Diet (For Real This Time)

  Here’s some not-so-sweet news: The average American consumes 57 pounds of added sugar per year. Boil that down to daily consumption, and it’s about 17 teaspoons (more than ⅓ cup). The American Heart Association’s recommended daily cap? Just six teaspoons. Yikes. “Most people are unaware of all the places sugar hides,” says Michele Promaulayko, author of Sugar-Free 3. “Sugar is nearly everywhere, even slipped into foods we don’t even think of as ‘sweet,’ like spaghetti sauce, ketchup, bread, crackers, salad dressings, and yogurt.”  RELATED: This Is What Too Much Sugar Does to Your Body These hidden sugars, and the fact that we consume so much sugar on the regular, is why Promaulayko decided to write Sugar-Free 3. Don’t be thrown off by the title: The three-week plan does not ask you to go completely without any sweet foods whatsoever.  “It’s not restrictive. There’s so much you can eat and there’s no calorie counting, so you’ll never be hungry,” Promaulayko says. Follow the related OpenFit app and commit to eliminating added sugars, artificial sweeteners, and refined carbs for 21 days, “about the time it takes to form healthy new habits and to start experiencing significant results,” Promaulayko says. At the same time, you’ll learn how to read a nutrition label to spot hidden sources of sugar. (Get a head start with the Nutritious Life guide to being more sugar savvy.)  You can still eat fruit, potatoes, and whole-grain pastas and breads, but by limiting excess sugar, research shows you’ll sleep better, experience less inflammation, and reduce your risk for chronic diseases including heart disease and some cancers. RELATED: Is Natural Sugar in Whole Foods Healthier Than Added Sugars? “Ditching sugar—even just for three weeks, as a start—can be incredibly beneficial to overall health,” Promaulayko says. “And the longer you stay with it, the healthier you get, obviously. You’ll have more stable blood sugar, which controls hunger and energy, sleep more soundly, and have better digestion.” Ready to cut sweets without going insane? Promaulayko shares three sugar-savvy steps. 3 Easy Ways to Cut Sugar Out of Your Diet Plan your meals in advance. “A little planning goes a long way to prevent you from falling prey to easy-to-grab processed foods when you’re hungry,” Promaulayko says. Our recipe database is jam-packed with low-sugar menu inspiration. Find sweet substitutes. When your sweet cravings just won’t quit, try herbal tea with a sweet note (like vanilla or cinnamon) or a piece of whole fruit. Since the sugars are natural and come along with fiber, they won’t increase your blood sugar the same way a store-bought cake spiked with high fructose corn syrup would. Team up. “Enlist a friend, spouse or a group of coworkers to cut sugar with you,” Promaulayko says. “You can help hold each other accountable.” Sweet!   (Featured photo: Shutterstock)

5 Ways to Eat More Vegetables That Don’t Involve Salads

Look, we eat salad constantly, like it’s going out of style, but if you’re trying to eat more vegetables at every meal, you’ve just got to have other options. Healthy people can’t live on salad alone, right? Plus, some people don’t love the crunch of raw kale or spinach (your kids, maybe?) and would prefer their veggies a little more dressed up (or even mysteriously disguised!). For all of those instances, there are lots of creative ways to work vegetables into your daily meal plan—from breakfast to dessert. 5 Ways to Eat More Vegetables Use leftover veggies (from last night’s dinner or the ones you didn’t use that are about to rot in the fridge) to make a leftovers frittata. Pro Tip: Pour the egg-and-veggie mixture into individual muffin tin portions and bake for an easy grab-and-go breakfast option. Eat veggies as a snack by roasting artichoke hearts. Making them takes 15 minutes max, and they can also serve as a great side dish for any kind of healthy protein. Add a cup of spinach to a post workout chocolate protein smoothie. You can use fresh (if you’ve got some leftover from all of those, ahem, salads) or frozen, when spinach isn’t in season. Sneak veggies into a classic comfort food. It’s easier than you think to just throw them into things you already make. For instance, try this quesadilla made with cheddar cheese and beans but also corn, onion, and nutrient-dense broccoli rabe. Another simple tactic: Chop a green like spinach or kale super fine and throw it into your tomato sauce on pasta night, and no one will even notice. Add veggies to your desserts. Bet you didn’t know you could add sweet potatoes, beets, zucchini, and cauliflower to delicious baked goods. Seriously, from cookies to cupcakes, there are simple ways to serve every dessert with a mega-dose of antioxidants.

3 Easy Healthy Dinners When You Don’t Feel Like Cooking

You’ve got your ezekial toast and natural pb down pat for a healthy breakfast. You pack a greek yogurt with blueberries and granola as a healthy snack. You even stay on track and grab a spinach salad with grilled chicken from your favorite lunch spot near the office. Maybe in the afternoon you graze a little bit, or even cave and grab something from the vending machine, but come dinner? That’s a whole different story, and it’s where your healthy diet completely unravels. Whether you’re late getting home, in a rush, or even just tired and not wanting to stop for groceries, there are so many reasons why it often seems like a better idea to leave the cookbook on the shelf. Trust me, I’ve been there! But there are lots of easy healthy dinners you can whip together so you can avoid another night with a visit from the pizza delivery guy. 3 Easy Healthy Dinners When You Don’t Feel Like Cooking They aren’t gourmet by any means. But what they are is fast – without being fast food. They’re also super practical, easy, and require minimal cooking. Every meal doesn’t NEED to be gourmet. Try to use your freezer and your pantry for things other than ice cream and cereal bars! You’re sick of chinese food takeout anyway, right? Create new takes on these easy healthy dinners and you can stay on your healthy track EVERY night!