All posts filed under: Food

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 …

Can My Diet Impact My Seasonal Allergies?

Written by Jenn Sinrich

If you find yourself sniffling more than usual this spring, you’re most likely to blame it on seasonal allergies. After all, it’s easy to blame all that pollen in the air. According to experts, most of the time you should. “Each spring, in most areas of the U.S., tree pollen kicks in first followed by, and overlapping with, grass pollen by mid to late spring,” explains Clifford Bassett, M.D., founder of Allergy and Asthma Care of New York and FLONASE spokesperson. “Next, during the summer, weeds, including the notorious ragweed (both giant and short versions), proliferate into the eyes and noses of seasonal sufferers.” But, being exposed to pollen and weeds in the air isn’t the only way you can be affected by allergies. In fact, there is a condition called pollen-food allergy syndrome or oral allergy syndrome, that is due to a cross-reactivity between tree pollen and fresh fruits! So, if you are one of those people who gets an itchy mouth from apples, peaches, and cherries, it could be a sign that you …

7 Super-Easy Meal Prep Strategies

Written by Lindsay Tigar

A steady exercise routine is essential to feeling your best. However, your commitment to eating nutritious meals is just as important to your progress—if not more so. You’ve probably heard the meal prep is the easiest and most effective way to stay on track with your diet. Well, it’s true. But, for some, the idea of cooking and organizing all that food into colorful, perfectly-packed containers every week is daunting. But don’t worry. Even if you’re less inclined in the kitchen or would rather relax than cook most weekends, you can still reap the meal prep rewards. We asked experts to share their best meal prep strategies and advice. Ready, set, prep! Get on the mason jar trend. They used to line your grandma’s cellar in prep for doomsday. Now they’re used for everything from holding buttons to drinking water. Mason jars—also known as canning jars—have grown in popularity as a to-go container for lunches recently. Health Psychologist Dr. Gretchen Kubacky says that the uptick is warranted. They are wide-mouthed, air-tight when sealed and available in …

What is Carb Cycling and Should I Try It?

Written by Laura Hensley

We know it’s good to refuel your body with protein and carbohydrates after a workout. But, it turns out, there’s a method of basing your carb intake off your workout for the day called carb cycling. When done in moderation, carb cycling can be effective—but it’s important to understand the ins and outs of this dietary strategy before jumping right in. Here’s what experts have to say. What is carb cycling? Much like its name suggests, carb cycling is a dietary approach where you vary your carbohydrate intake. Carb cycling is a planned and deliberate strategy to try to match your carb intake with your amount of physical activity in an attempt to achieve health and fitness goals, says registered dietitian and nutrition coach Georgie Fear. It’s all based on your physical fitness for a specific day. Typically, you eat more carbs on the days you complete longer or more intense exercise sessions. Alternatively, you eat fewer carbs on rest days or after less intense workouts. Why would you carb cycle? According to Fear, people …