All posts filed under: Nutrition

3 Mushroom Recipes to Boost Your Gut Health

Written by Mark Barroso

You’ve probably heard about kombucha, turmeric, and beets—three of the trendiest anti-inflammatory foods. But there’s another food to keep on your radar: mushrooms! Well, specifically shiitake mushrooms (Lentinula edodes). Native to Japan, China, and Korea, these flavorful mushrooms are excellent sources of the minerals potassium, phosphorus, and zinc. A 2015 Journal of the American College of Nutrition study found that eating dried shiitake mushrooms every day resulted in improved gut immunity and decreased inflammation as evidenced by less C-reactive protein (a biomarker for inflammation). Technically a fungus, the shiitake warrants a space in your refrigerator. So, we pulled together some mushroom recipes to help get your gut health on track. “Shiitake mushrooms have a positive effect on gut health because it blunts the signals of inflammation in the gut, which is critical for immune function and digestion,” says Dr. Robert Silverman, certified sports nutritionist and author of Inside-Out Health: A Revolutionary Approach to Your Body. “Add those Japanese medicinal mushrooms to your daily meals since they contain polysaccharides called glucans, which upregulate the immune system.” …

6 Signs That You’re Not Eating Enough Fiber

Written by McCall Minnor

Fiber might as well be known as the fourth major macronutrient. The carbohydrate off-shoot is responsible for keeping us full, keeping us regular, and even protecting us from some cancers. And yet, it’s easy to forget about. Sometimes it’s clear when you’re diet’s lacking in fiber—think bloating, cramping, constipation, or diarrhea. Other times, it’s not so obvious. We asked experts to break down signs that you’re not eating enough fiber. Fiber 4-1-1 “Fiber is the zero calorie, indigestible portion of carbohydrates,” says Samantha Hass, registered dietitian at F-Factor, a private practice that puts an emphasis on high-fiber carbohydrates. “It is found in the tough cell walls of plants—fruits, vegetables, legumes, and grains. Fiber is not found in animal products,” she adds. According to the Academy of Nutrition and Dietetics, women should aim for 25 grams a day, while men should aim for 38 grams (with those over 50 targeting 21 grams and 30 grams, respectively). Sadly, most American adults consume less than half of that, likely because of our overall heavy intake of processed foods. But, …

3 Rules to Help You Choose a Healthier Nut Butter

Written by Kells McPhillips

Peruse the nut butter department at your local grocery store. You’ll be confronted with a plethora of options. Classic peanut, almond, cashew, and even granola (what?!). You want to choose the option that’s right for you and your wellness goals. The option that will nourish your body and offer the energy you need to best complete your workouts. Therefore, you’ll need to prep a nutritional wishlist. For a nutritionist’s take on the great nut butter debate, we spoke with Bonnie Taub-Dix, R.D.N., creator of BetterThanDieting.com, author of Read It Before You Eat It: Taking You from Label to Table, and next-level almond butter fan. “You’re looking to put something on a piece of bread that you can take with you [and] not have to refrigerate … whether it’s for travel, a snack, or … lunch or breakfast. You’re not necessarily going to have a protein food that you have to cook or eat,” Taub-Dix says. “So in that case, nut butters can be decadent and delicious.” Read along for her top three recommendations to add …

Does Eating Breakfast Actually Help with Weight Loss?

Written by Kells McPhillips

Everyone seems to have an opinion on whether or not “the most important meal of the day” actually lives up to its reputation. When you’re attempting to lose weight, the mixed-messaging over eating breakfast often leads to inner-turmoil about whether to blend up an a.m. smoothie or hold off until lunch. To finally settle the score, we spoke with Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table. We gleaned her insight into whether eating first thing will help you see results on the scale. Below, she dishes out why you should eat breakfast for weight loss. A well-rounded breakfast starts your day —and diet—on the right foot. From her work with thousands of clients, Taub-Dix says that she’s noted one major pattern when it comes to weight loss and breakfast. “Those who skip breakfast very often feel like they’re entitled to a bigger lunch, or more snacks later, or somewhere during the course of the day they feel like they’re entitled to something …

blueberry muffin sugar-free breakfast recipes

6 Delicious Sugar-Free Breakfast Recipes

Written by Jenn Sinrich

If you’ve got a sweet tooth, you might crave something sugary for breakfast, lunch, and dinner. While everything—even sugar—is fine in moderation, research shows that Americans are eating too much sugar, both in their food and beverages. Oftentimes, most of us don’t realize just how much sugar we’re consuming, since many packaged and restaurant-prepared foods contain added sweeteners we can hardly taste. “It’s quite concerning because, not only do these additional calories contribute to weight gain, but sugar is also known to cause inflammation in the body, that has been linked to most chronic diseases, including cancer, stroke and heart disease,” warns Frances Largeman-Roth, R.D.N., nutrition expert, and author of Eating in Color. “Therefore, lowering your sugar intake and eating foods that fight inflammations (fruits, veggies, omega-3 fats, etc.) can go a long way toward improving your overall health.” Put down the pastries and start your day (and diet) on the right foot. Here are six sugar-free breakfast recipes that contain zero added grams of the stuff. Sugar-Free Breakfast Recipes Walnut and Blueberry Oatmeal Muffins …

Refuel Glycogen With This Post-Run Smoothie

Written by Laurel Leicht

You’re likely already chugging some water post-run to help your body rehydrate. But, if you run more than a couple of easy miles, totally refueling requires a bit more than that, says Sara Haas, a registered dietitian nutritionist and chef in Chicago. “Eating is important, especially after a long run, to help replenish your muscles’ glycogen stores.” Glycogen, she says, is the go-to source of energy stored in your muscles, which your body taps to fuel your run. “The glycogen ‘storage space’ in your body is limited,” says Haas. “So consuming carbohydrates post-run will help boost your glycogen stores—which will help fuel future runs and help with overall recovery.” Keep reading for more on how to refuel after a run and why the post-run smoothie below is the ideal recovery blend. How much should I eat after a run? If your run was short, there’s no need to go overboard, says Haas. Aim for eating about 150 to 200 calories. When recovering from a longer run, add a bit more (especially if your next meal …