Tag Archive for: healthy eating

“WILL YOU SMELL THIS?” You’ve probably had experience with this question before. And if you haven’t been the one asking, you’ve definitely been on the receiving end.

With larger-than-life refrigerators, it can be easy to forget what’s hiding in the back of yours. And as the days on your calendar tick by, the expiration dates on your questionable food items draw near.

But expired foods are only the most obvious and easily avoidable culprits when it comes to proper food safety and preventing food poisoning. There’s many more potential pitfalls, though. Making mistakes when preparing, handling, and cooking food can leave you spending your evening on the bathroom floor.

Food Poisoning: Bad Bug Basics

Improper food safety can lead to food poisoning or foodborne illness. These issues are the result of eating contaminated foods. Contamination can occur when your food is exposed to certain bacteria, viruses, parasites, and/or chemicals, and not properly handled or treated.

You’ll hear about safe food handling below. First, let’s talk about three of the most common bacterial contaminants: Salmonella, Campylobacter, and E. coli. Take a closer look at these bacteria, how they might come in contact with your food, and how to protect yourself.

Salmonella

The Centers for Disease Control in the U.S., estimates that over one million Americans suffer from Salmonella infection each year. Tens of thousands are hospitalized. Young children, the elderly, and those with compromised immune systems are especially vulnerable when they come into contact with Salmonella. Food is the source of nearly all Salmonella infections.

Food sources for Salmonella are contaminated:

Salmonella is often found in intestines, and therefore, the feces of animals—especially reptiles. Since fecal matter often contaminates the living environment of the animal (e.g., a chicken coop), the entire outer surface of the animal can become contaminated. This is how eggs and chicken meat can get infected.

If you come into contact with Salmonella unknowingly, you may experience symptoms including fever, vomiting, diarrhea, and abdominal pain or discomfort. These symptoms can last as long as a week—a painful experience for anyone.

Take precautions to protect yourself from illness by Salmonella. Always wash your hands thoroughly after handling animals. Cook your meat and eggs thoroughly to ensure the bacteria is destroyed (more on temperatures later). Enjoy pasteurized products when available, as this process kills the Salmonella bacteria.

Campylobacter

These bad bacteria affect over one million people in the U.S., every year—and even more worldwide. Again, young children, older folks, and those with weakened immune systems are more vulnerable to severe illness after Campylobacter infection.

The organs of animals (e.g., intestines and liver) are the most common home for Campylobacter bacteria. When animals are slaughtered for meat, the bacteria can spread, infecting more widely consumed parts of the animal. Campylobacter can also be spread through fecal matter touching other parts of the animal, nearby produce, or water sources.

Symptoms of a Campylobacter infection include fever, abdominal cramping, vomiting, and diarrhea (often bloody). These symptoms can last for only a couple of days to well over a week.

Take care to avoid Campylobacter infection by cooking meat thoroughly—especially poultry—to safe minimum temperatures. For poultry, the safe minimum temperature is 165 degrees Fahrenheit or 74 degrees Celsius.

E. coli

There are many harmless strains of E. coli … and then there are the few that can make you quite sick. The harmful strains can be found in animals—mainly cows, sheep, and goats. The bacteria are easily passed from these animals to their environment. This can contaminate the animals’ outer bodies and potentially their water sources. These contaminated water sources can also spread E. coli (or other bacteria) to vegetables. That happens when water is infected by animals and used to irrigate vegetable crops.

Symptoms of E. coli infection include vomiting, abdominal pain, and diarrhea (often bloody). An E. coli infection can escalate into a more alarming condition known as hemolytic uremic syndrome (HUS). This can affect your red blood cells and, subsequently, your kidneys. If HUS develops, medical attention is necessary.

You can take easy and proper precautions to protect yourself from E. coli infection. It can be avoided by routinely washing your hands (before food preparation; after using the bathroom or changing an infant’s diaper; and when you’ve touched cows, sheep, goats or their environment). Cooking beef and other meats properly also helps. And avoiding unpasteurized milk and cheeses will help protect you from E. coli.

Simple Safety Steps

You might have noticed a theme to the safety steps touched on above. There are four key steps as you buy, prepare, handle, store, and cook your food. They are: clean, separate, cook, and chill.

  1. Clean

Above, you read about the importance of washing your hands. In addition, don’t forget the surfaces on which you handle food, and the containers you use to store it. This is especially true of animal-based products like meats and cheeses.

Keeping your hands and surfaces clean is also a time issue. Make sure that any time you touch raw meat you wash your hands immediately. The same goes for surfaces and other kitchen utensils used—clean them right after use. Bacteria can live on these surfaces for some time. Without quick and proper washing, your kitchen (and hands) can become a bacterial breeding ground.

  1. Separate

Once your hands and surfaces have been washed, it’s still possible for germs and harmful bacteria to spread. Food separation is what keeps cross contamination from occurring.

Keep animal-free products separate from animal-based products. That means fruits and vegetables are handled separately (and with separate utensils) from meat, seafood, poultry, and eggs.

Food separation starts at the grocery store. When you’re shopping, bag meats and other animal products separately from other food items. Grocery baggers usually take care of this on their own, but an extra watchful eye won’t hurt.

Once you’re home and preparing the food, use separate utensils (knives, spatulas, etc.) for animal-based products. The same goes for food storage. Store meat and other animal products separate from other food. This is especially important if the meat is raw.

  1. Cook

Bacteria feel especially at-home in your food between 40 and 140 degrees Fahrenheit, 4 to 60 degrees Celsius. This temperature range is when bacteria can most easily multiply. To keep your food safe, make sure you’re heating well above this range. Not sure what the appropriate temperature is? Check out the table below before you cook your next meal.

Meal or Food Product Minimum Internal Temperature
deg F deg C
Beef, pork, veal, & lamb (bone-in) 145 63
Ham 145 63
Seafood 145 63
Minced fish (fishcakes) 158 70
De-boned, ground, or minced meats 160 71
Eggs 160 71
All poultry 165 74
Leftovers 165 74
Casseroles 165 74
Stuffing (inside meat) 167 75

Often when eating in large parties, it’s typical to dish up your plate from a common pot and sit down to eat. It’s important to remember that part of food safety is keeping cooked food hot until it’s stored in the refrigerator. Ensure your pots of food are held at 140 degrees Fahrenheit (60 degrees Celsius) or more before sitting down to enjoy your meal.

  1. Chill

Bacteria can grow in your food if it’s not properly chilled within two hours of preparing or cooking. So, it’s important to store your foods properly—and quickly. The advice to let foods cool before placing them in the fridge is a myth. Don’t wait to get foods into refrigeration.

Once you’re done eating, make sure that your food is stored separately (as appropriate; see above), and placed in the refrigerator or freezer within the two-hour window. Breaking up extra-large portions into smaller containers will also help ensure your food is chilled quickly.

What about the reverse? A common misconception is that meat and other food can be safely thawed on the counter at room temperature. This is wrong. It’s unsafe! Room temperature is an inviting range for bacteria to thrive. Thaw frozen meats and other foods well ahead of time by moving it into the refrigerator. If you’re really in a hurry, consider a bowl of cold water or the microwave for a quicker thaw.

Final Food For Thought

Now you’re ready to head into the kitchen. You’ve tossed out expired or questionable food items. You’ve learned about foodborne pathogens to avoid. And you’re armed with food safety knowledge. But before you get into gourmet mode, let’s review some simple and helpful tips to keep you healthy in the kitchen:

  • Thoroughly clean and wash all fruits and vegetables. They can be contaminated before they even reach your home, either during harvesting or shipping.
  • Consider buying separate cutting boards for produce and meat. Some retailers sell a package of multiple cutting boards of different colors or with images of the board’s appropriate use etched into each one.
  • Invest in a food thermometer. Armed with the minimum internal temperature chart above, you’ll know when your favorite foods are ready to eat.
  • When buying meat at the store, wrap it in a plastic produce bag after receiving it from the butcher. That way if your purchases wind up in the same bag, there’s already a secondary barrier in place.
  • Wash as you go. Cleaning up after yourself while cooking makes the post-meal cleanse faster. It will also keep you from inadvertently cross-contaminating other surfaces or utensils.

Bon Appetit

Time to cook! Know that you have the knowledge, and now you just need the inspiration. Check some healthy recipes to spark your kitchen creativity. Happy cooking!

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

https://www.cdc.gov/foodsafety/index.html

https://www.cdc.gov/foodsafety/foodborne-germs.html

https://www.cdc.gov/narms/disease.html

https://www.foodsafety.gov/poisoning/causes/bacteriaviruses/salmonella/index.html

https://www.cdc.gov/salmonella/general/prevention.html

https://www.foodsafety.gov/poisoning/causes/bacteriaviruses/campylobacter/index.html

https://www.cdc.gov/campylobacter/prevention.html

https://www.foodsafety.gov/poisoning/causes/bacteriaviruses/ecoli/index.html

https://www.cdc.gov/ecoli/

https://www.foodsafety.gov/keep/basics/clean/index.html

https://www.foodsafety.gov/keep/basics/clean/index.html

https://www.foodsafety.gov/keep/basics/separate/index.html

https://www.foodsafety.gov/keep/basics/cook/index.html

https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/safe-minimum-internal-temperature-chart/ct_index

https://www.foodsafety.gov/keep/basics/chill/index.html

https://www.safefood.eu/Food-safety/Cooking/Cooking-meat.aspx

A whiff of something enticing hits you and you immediately wonder what it is. You have to identify the smell. Before you know it, the scent has started a tango between your brain and your stomach. When you finally walk by a burger joint, pastry shop, or a place serving one of your favorites, it’s hard to turn off the craving.

This scene happens to everyone, even if your tummy is full. That’s because everybody has strong connections to different foods. It’s part of everyday life in a world full of potential food addictions. Yes, they’re real, and food addictions are hard to break.

But how, exactly, do you know when you’re addicted to a food or beverage? The answers are below. You’ll find out how your tastiest choices consistently register in your memory and what causes food addiction. With that brings the usual internal battles like how to pace or limit yourself in the face of your delicious addictions. You’ll find tips for accomplishing that tough task, too.

What is Food Addiction?

You have cravings for a variety of foods. There’s nothing to be ashamed of. It’s been scientifically shown that food addiction is an everyday issue some people encounter. So, if you’re dealing with it, you aren’t alone.

The cause of food addiction might seem like it starts in your rumbling stomach. But food addiction actually begins in your brain. That’s because it realizes that foods or drinks replete in fat, sugar, or salt are among the most rewarding and pleasurable for certain parts of your brain.

Studies have related the chemicals released in the brain when you eat certain foods to those that are released in the presence of an addictive drug. The substance most responsible for this is called dopamine.

That fact makes dopamine arguably one of the most impactful and crucial chemicals in your body. It’s a messenger between cells in your brain (also known as a neurotransmitter). And dopamine plays a direct role in how you move around, learn, and digest information—and digest foods, too. This brain chemical is what gets you up and going and helps you stay determined to tackle whatever you have in front of you.

But it also plays a key role in food addiction and cravings. Here’s how dopamine works with food cravings and addiction: Soon after you eat certain foods, this chemical messenger in your brain arrives. Dopamine increases stimulation of your brain’s reward centers. And your brain wants to trigger this reaction again and again. That’s because your brain craves these pleasurable, rewarding experiences. And certain foods are one way for your brain to get its reward fix.

Humans aren’t alone in this. In studies where rats were fed diets rich in junk food and unhealthy snacks, the subjects adopted similar behavior to that of habitual drug users. The rats wanted more food that did them no good nutritionally in order to feel eased by the dopamine rush. The rats even refused to dine on more healthy options once they got used to the foods rich in sugar, fats, salt, and carbs. The 2009 study showed rats even went as far as starving in order to wait for the junk food that might never come.

That’s a startling example. So, what are the traditional trigger foods and drinks that can influence this process in your brain? Unfortunately, there are a lot.

What are Among the Most Addictive Foods?

They’re usually the best tasting ones. And that’s maddening. A food addiction researcher gave her rundown in a recent study. The results showed that processed foods higher in fat and glycemic load were “most frequently associated with addictive-like eating behaviors.” Here’s a few of the most addictive foods:

  • Pizza: Of course, this delicious combination of carbs, salt, and fat is near the top of the list. You’ve probably asked yourself: “How many slices should I eat?” The answer, is one, if any. But pizza is hard to resist. That’s bad, because it’s usually filled with processed ingredients. It also has more fat per bite than most healthy meals. Combine that with the salt and you have a perfect recipe for a flood of dopamine that sets you down a path toward another slice. You know you don’t need it, but your brain wants it.
  • Sweet treats: Chocolate, cookies, cake, and ice cream are all chock-full of sugar and fat that can easily convince your brain that you need more. Offsetting the savory of your meal with a sweet dessert is common. But it isn’t a healthy choice. Those sugars can piggyback an unhealthy main course decision and lead you to overeat when you don’t need to. And you’ll get a lot of extra calories, fat, and sugar, too.
  • Fried foods: From what you already know, there’s no surprise here. French fries and potato chips are salty and usually baked or fried in oils that don’t do your body or brain much good. As out-of-this-world good as fried delicacies can be, at times, they’re the perfect recipe for unhealthy and addictive decision making.

As is the case with everything in life, moderation is key. If you’re going to have a glass of red wine at dinner for heart health, have one, not four. If you’re going to have a cheat day once a week, try and stick to it. Don’t weave your way through the kitchen to plunder your snack drawer every day. Also: It might be wise to avoid having a snack drawer at all.

What About Soda?

Soft drinks are just as addictive as fatty, salty foods. And consumption of soda has a direct correlation to negative nutritional and health effects, as well as weight gain. One study in 2007 found a clear link between soft drink intake and increased energy intake—in other words, getting more calories in a day. Drinking soda was also associated with lower intake of calcium and other nutrients. Soda drinkers are also at a higher risk for medical issues down the road.

So why is soda so addictive? Well, it’s not that hard to decipher. Non-diet soft drinks are filled with a serious amount of sugar. And they sometimes pair the sweet with high levels of caffeine.

You might counter with, “What about diet soda?” Turns out research shows that diet soft drinks can also contribute to weight gain. Artificial sweeteners are designed to create similar reactions in the brain as normal sugar. And one study suggests those who regularly take in artificial sweeteners may crave more sweets, choose sweet food over nutritious food, and find healthier options like fruit less appealing. This can lead to weight gain.

Overcoming Food Addiction

This is the hard part. But you don’t need to feel guilty for a sudden hankering for food or soda. It happens to everyone. And beating yourself up about these cravings isn’t a productive way to deal with food addictions. Understanding what causes these addictions is the first step, but there are more things you can and need to do.

Start by planning ahead to figure out how to manage your intake. The expert advice is pretty simple: Get ahead of these urges. That means dumping your snack drawer, and stocking your house with healthier options.

Luckily, you can also trick your cravings. If you’re craving a sweet, go the route of natural sugar and have fruit. If you’re looking for something more filling, plan out a meal you know will satisfy—starting with dietary fiber and protein is a good start.

A meal-prep plan for those dealing with food addiction entails spacing out meals throughout the day—anywhere from four to five hours between eating. You should include fresh fruit and vegetables in as many of the snacks and meals as possible.

You can break the cycle of food addiction, though. It takes daily focus, determination, and planning. An ideal daily routine could go something like:

  1. A strong start: Healthy foods might not have the same amount of clout in your memory bank as the sort of foods that set you back in your fight against food addiction. But there are still good substitutes. For example, breakfast foods to put on your list include eggs, granola, bananas and strawberries. Sure, it might take a little longer to prep, but that sounds like a tasty start instead of a Pop Tart or cinnamon roll.
  2. Include the fresh stuff: Find the time for fruit and veggies. Getting in the habit of including vegetables and fruit in at least two meals a day is a good start. That will help you turn to fruits and veggies on a regular basis. Making this a habit will help in your fight against unhealthy food addictions.
  3. Think ahead: Understand your cravings and try to plan ahead. If you know you love fried foods, find a healthier option—maybe roasted sweet potatoes instead of French fries—and have it ready to go. Making a healthy choice more convenient can help you short-circuit your cravings before they take over.
  4. Learn to trick your brain: Dopamine can be released by foods that benefit your stomach and overall health in the long-term, too. In fact, healthy food like spinach, watermelon, avocados, and even tofu, can offer rewarding neurological responses. If you’re looking for alternatives for fatty or salty snacks, carrots and hummus work, as does peanut butter and apple slices.

Win the Battle, Because You Can

Overcoming food addiction can be a long, painful process. You have to take it meal-by-meal, and day-by-day. But there’s hope. You can do it. And your attitude is a critical part of the battle. Know you can do it. And then start taking small actions and building on them.

Bookmark this article as a reminder of the science behind food addictions, how they occur, and a step-by-step guide to overcoming them. Start by identifying triggers and then make healthy substitutions. Soon you will have the power to say no to your cravings. Because you will have discovered healthy alternatives you enjoy and you’ll also understand the dangerous path quick-fix foods can present.

“6 Ways to beat your food addiction.” Prevention.com

“Are you Addicted to Diet Soda?” Shape.com

“Artificial sweeteners: sugar-free, but at what cost?” health.harvard.edu

“Do healthier foods and diet patterns cost more than less healthy options? Ncbi.nlm.nih.gov

“FAA Food Plan” FoodAddictsAnonymous.com

“Food Addiction signs and treatment.” WebMd.com

“Junk food turns rats into addicts.” ScienceNews.org

“Quiz: Are you Addicted to Food?” ABCNews.com

“Soft Drinks and Disease.” hsph.harvard.edu”

“The 10 Most Addictive Foods and How to Stop Eating them.” Health.com

“The Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis.” ncbi.nlm.nih.gov

“What is Dopamine.” ScienceNewsForStudents.org

“What is the Evidence for “Food Addiction” ncbi.nlm.nih.gov

“Which Foods May Be Addictive? The Roles of Processing, Fat Content and Glycemic Load.” Journals.Plos.Org

Weight may be a number on a scale. But it hangs heavily over the health of many people. That’s because excess body weight can drag down many aspects of your health. So, if you’re looking to maintain a healthy weight, you aren’t alone. Weight management is one of the biggest concerns for people around the world.

Setting goals, making a plan, and using a checklist are all important ways to jumpstart your weight-management journey. But first, you need to get some information.

Take this short quiz to weigh the amount of knowledge you have about weight management. Then see the answers and share your score—and the quiz—so everyone in your life can fill up on this important information.

You eat to fuel your life. But your body needs more than the energy and nutrients in your diet.  It also needs water to survive. Healthy hydration is required for your body to reach its full potential. And while healthy eating may look different for each individual, water is a universal requirement. There’s no question your body is healthiest when you practice proper hydration.

Although essential, there can be some confusion about why hydration is important. By the time you’re done reading, you’ll learn:

  • How water works in your body
  • Why you need to drink water
  • How to get and stay hydrated
  • How to spot dehydration

And you’ll hopefully have a whole new appreciation for H2O.

How Water Works in Your Body

Water facilitates countless physiological processes, including, digestion, elimination of waste, and protection. It can be hard to see the role water plays in your body since it is everywhere, all the time. But it is possible to breakdown how healthy hydration keeps your body in working order.

The mouth is the first stop along the digestive tract. And it’s the first stop on your tour of the ways water works in your body. It all starts with saliva. This is secreted into the mouth by salivary glands, but it’s primarily water. Saliva begins the digestion of food by breaking down your meal into smaller pieces.

Water is a great solvent. This means that things, food and its nutrients especially, dissolve and break apart easily in water. So, it’s no surprise water is involved in this part of digestion. Washing down food with water helps digestion run quickly and efficiently.

After mixing with your meal, water continues through your stomach and toward the small intestine. That’s where most of the water you drink is absorbed. The lining of the small intestine is covered with tiny, finger-like projections called villi. These increase the surface area of the small intestine and allow for maximum water absorption.

Water absorbed by the small intestine is transported through your body in blood. So, drinking plenty of water helps you maintain a healthy blood supply.

Sometimes waste material builds up in your blood and needs to be removed. That brings us to the next step on the proper hydration journey—your kidneys.

They filter blood for waste and toxins. They remove unwanted material from your body through urination. This is why it is so important to maintain healthy hydration levels—especially when you don’t feel great.

Another way you remove toxins is through normal bowel movements. Drinking water can also help alleviate constipation. Water softens stool and helps push it through the colon.

Your skin is the final stop on your tour of water’s body benefits. That’s because perspiration is another body function that relies on water. Sweat is composed of water, minerals, electrolytes, and a variety of compounds your body wants to eliminate. Healthy hydration gives your body plenty of fluid to sweat bad stuff out.

In addition to removing waste, perspiring helps you maintain a normal body temperature. How does it cool you off? Water leaves your body through pores, the moisture that accumulates on your skin. When that moisture evaporates—turns from liquid to gas—it helps cool you down. That’s because it takes energy (in this case body heat) to transform liquid water to its gaseous state, water vapor. This process leaves you feeling nice and cool.

Water, Please: Why You Need to Practice Healthy Hydration

With the knowledge of how your body uses water, you can see how important it is to drink plenty. Every bodily function relies on water. Proper hydration helps your body maintain homeostasis—the balance between physiological processes. Without this balance, your body can’t maintain your health.

An example of this was highlighted in a British scientific journal article in 2013. Researchers found that as many as 60 percent of children arrived at school already dehydrated. This lack of fluid early in the day makes learning in the classroom difficult. Concentration and cognitive skills decrease when you’re not fully hydrated.

But the brain fog caused by dehydration isn’t permanent. Researchers concluded that drinking an additional glass of water during the school day enhanced fine motor skills and visual focus.

Staying hydrated does a lot to keep your body achieving peak performance:

  • Proper hydration supports beautiful, healthy skin.
  • Water helps in wound-repair processes, diminishing wrinkles, and keeping skin looking plump and bouncy.
  • Immune function and germ-fighting power are strengthened when your body gets enough water.

Healthy hydration helps protect delicate bones, your brain, spine, and other vital organs. Spinal fluid, the fluid between joints, and the space around organs is made up largely of water. This liquid acts as a shock absorber and a barrier, protecting your body from damage caused by impact.

How to Attain Proper Hydration—And Stay Hydrated

As you can see, water is a part of all bodily functions. That’s why proper hydration is so critical. Drinking enough water can help your health and make your body happy. But what is healthy hydration, and how can you achieve it?

Recommendations for daily water intake run the gamut. They vary in suggested volume, but one thing is consistent. Drinking water is the best way to stay hydrated. While juice, soda, tea, and coffee all contain water, regular, plain water is the most effective way to hydrate.

Why just water? Juice and soda are high in added sugar that can upset your stomach if you’re dehydrated. And can wreak havoc on your healthy diet. Sports drinks may be appropriate for hydrating, but should only be used if you’ve been exercising hard and sweating a lot. It may be more beneficial to drink plenty of water before vigorous exercise and eat a snack like fruit or low-fat granola afterward.

With all the recommendation for water intake, start with a simple goal—adults should drink at about eight, 8-ounce (or about 236 milliliter) glasses of water every day. Being consistent and drinking water before exercise will keep your body happy. If remembering to drink water is difficult, carry a reusable water bottle around with you. Write down how much water you need each day and cross off ounces (or liters) as you drink them.

Don’t forget about the fruits and veggies that are naturally full of water. Apples, grapes, melons, cucumbers, lettuce, and celery are dietary sources of water. These whole foods are not only healthy choices, they help you maintain proper hydration, too.

If you prefer some extra flavor with your drink, adding fruits and veggies to a glass of cold water could be your ticket to healthy hydration. Berries, mint, and cucumber mix together nicely to give a simple glass of water some extra punch without extra sugar. Start replacing sugary drinks with infused water and treating your taste buds to a more wholesome beverage.

How to Spot Dehydration

It’s easy to forget to drink water when you’re busy. But your body can alert you to dehydration with several symptoms. Thirst is the most obvious indicator, but it often comes a little too late. Mild dehydration can set in before you become thirsty, leaving your body to play catch up.

Other signs of dehydration include fatigue, difficulty focusing, and headache. These can be subtle, so it’s important to pay attention to what your body is telling you. Should these symptoms creep in, wash them down with a tall drink of water. And keep drinking through the rest of the day for total body re-hydration.

To truly know if you are drinking enough water, look no further than the bathroom stall. The color of your urine points strongly to your state of hydration. Dark urine lets you know you need to drink more. If what’s left behind in the toilet is light and pale, pat yourself on the back. You are well on your way to healthy hydration.

All Water is the Same, Right?

If your drinking water comes from a municipal supply, you may notice a chlorine odor and taste. Chlorine is often used in safe, monitored doses to treat public drinking water and keep bacteria from tainting the supply. Should you want to eliminate the taste or smell of chlorine from your tap water, there are easy and inexpensive ways to do so.

Activated carbon filters can effectively remove chlorine from drinking water. These can be attached to the faucet in your home or used in water-filtering pitchers and vases. Installing an aerator on your faucet can also help reduce the taste of chlorine.

Bottled water is often regarded as better tasting than tap water. If drinking bottled water is suitable to your lifestyle, purchase it in recyclable containers. Reduce plastic bottle waste by reusing water bottles and recycling old ones. Being an accountable and well-hydrated citizen means purchasing bottled water responsibly.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

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Breakfast with coffee, orange juice, croissant, egg, vegetables and fruits

Breakfast with coffee, orange juice, croissant, egg, vegetables and fruits

Breakfast sets the tone for the rest of your day. A healthy breakfast can put you on the path to a day full of healthy decisions. And it can also provide the energy you need to dominate your to-do list.

This healthy breakfast quiz will help you master the art of the healthy breakfast. In only nine questions, you’ll test your ability to pick proteins, carbohydrates, fats, fruits, and beverages.

Finish the last question to see your score and cruise the answer key to see where you went astray. And share the quiz and your score with friends. That way you can claim your breakfast-building bragging rights.

 

“Protein Content of Common Foods.” Johns Hopkins Bayview Medical Center document.

“List of High Fiber Cereals.” SFgate.com.

“22 High Fiber Foods You Should Eat.” HealthLine.com.

“Chart of High-Fiber Foods.” Mayo Clinic online.

“Top 10 Sources of Sodium.” Centers for Disease Control and Prevention online.

“Sodium and Food Sources.” Centers for Disease Control and Prevention online.

“How much sugar is in your food and drink?” Medical News Today online.

Friends Happiness Enjoying Dinning Eating Concept. Food Buffet. Catering Dining. Eating Party. Sharing Concept. close-up

Friends Happiness Enjoying Dinning Eating Concept. Food Buffet. Catering Dining. Eating Party. Sharing Concept. close-up

The hustle and bustle of travel keeps you active and always moving. But whether for work or pleasure, long trips and quick jaunts aren’t always kind to your diet. Packing takes priority over meal prep. Whole foods are overlooked for their simpler, convenient, sugar-filled counterparts. These realities make travel nutrition tough.

But traveling doesn’t need to trip up your healthy eating. There are quick and easy ways to eat healthy while you travel. At the airport, on the road, or in a new restaurant, you can save your diet from sabotage by making smart eating choices.

Scenario 1: Air Travel

Jet plane in flight. Panoramic composition.

Business trips and exotic vacations often require travel by air. But the airport is not the best place to secure a healthy meal.

The stress of checking bags and waiting in line keeps you from focusing on what’s best for your body. Pretty soon, you’re starving. And your only options are to eat in the airport or on the plane. There are healthy choices for quick meals and snacks. You just need to know where to find them.

Plan Ahead: If you’ll be flying during meal time, don’t miss the opportunity to eat. Travel is tiring. Keeping a regular eating schedule sustains energy and prevents you from overeating once you arrive at your destination. Bring snacks with you in your carry-on luggage. Pack food that travels well. Dried fruit, nuts, granola, and low-glycemic protein bars take up little space and will stay fresh on the plane.

At the Airport or On the Plane: Flying can be stressful. So, don’t fill up on foods that will make you feel heavy, bloated, and sick. Airport dining and in-flight meals often feature food high in sugar, salt, and artificial preservatives. These ingredients may be tasty, but they fail to provide you the lasting satisfaction that follows a healthy meal.

Try to find an airport restaurant with a sit-down environment. Choose a balanced meal from the menu and eat it slowly. Listen to your body’s hunger cues and don’t overeat. A stomach full of good, wholesome food will provide you will steady energy throughout your flight. A stomach stuffed with unhealthy foods won’t do you any favors in the air.

If you want to eat on the plane, become familiar with the in-flight menu. Choose a meal that provides fruits or vegetables, protein, and whole grain. Making well-balanced choices in transit can help keep unnecessary snacking under control.

When choosing between complimentary in-flight snacks, look for a nutritious option. Ask a crew member if fresh fruit is available. Dry roasted peanuts provide more sustainable energy than crackers or cookies. And drink wisely, too. Water helps keep you hydrated, while too much caffeinated soda might send you running to the bathroom. (Caffeine is a mild diuretic—and if you consume too much, it could increase urine output.) Should you order an alcoholic beverage, limit yourself to one drink to avoid excess calorie consumption.

Scenario 2: Road Trip

Driving is a slower way to travel than flying. With most of the day spent in the car, you can easily lose track of time and what you’ve been eating. So, if you plan on snacking, fill up on whole foods with nutritional value— berries, bananas, and pistachios are a great place to start.

Plan Ahead: Long car rides are peppered with pit stops. But your choices for food aren’t limited to cheeseburgers and French fries. Bringing along a picnic lunch helps you take control of your travel nutrition to help you eat healthy while you travel.

Pack snacks and meals that are easy for your body to digest. This will help you feel satisfied without the bloating and bellyache caused by fast food. Baby carrots, apples, grapes, cheese, and turkey sandwiches are examples of healthy snacks to bring on the road. Full of fiber, complex carbohydrates, and protein, they provide a sustained source of energy and will keep your blood sugar from crashing later in the day. Making a meal ahead of time will help you avoid the temptation to stop for something greasy.

Picnic lunches don’t need to be eaten in the car, either. Find a rest stop or park along your route. Getting out of the car to eat and stretch your legs will break up long periods of driving with some fresh air and exercise. Walking after eating helps your body process your meal. So, stop and enjoy some time outside to ward off boredom and help digestion.

At a Gas Station or Fast Food Restaurant: Stopping at a gas station to fill your car’s tank and use the restroom doesn’t need to end with soda and candy. There are several healthy choices for snacks inside. Walk past the chocolate bars and pick up some trail mix instead. A bottle of unsweetened iced tea is a better selection than soda—regular or even diet.

Many gas stations have refrigerator boxes with pre-prepared salads, yogurt, fruit, and vegetables. These whole foods offer valuable nutrition and will keep you focused and alert on the road.

Should you find yourself in line at a drive-thru, order your meal strategically:

  • Choose an entrée with grilled chicken, rather than fried.
  • Exercise portion control and order off the kids’ menu.
  • Skip the soda and have ice water instead.

Easy substitutions and exchanges like these will protect your diet and keep you feeling well as you travel.

Scenario 3: Dining Out

Attractive asian couple having a romantic dinner

Home cooking is hard to come by on business trips and family vacations. For some, that’s OK. Trying new restaurants is an enjoyable way to spend travel time. But you may find yourself struggling to keep healthy eating habits. Challenge yourself to find ways to eat well while exploring a new place.

Plan Ahead: Knowing your schedule and planning your meals will help keep dining out from killing your diet. If there is a business dinner or trip to a fancy restaurant in your future, eat light throughout the day. Small, regular portion sizes will keep you full so you don’t overeat later. Snack on low-calorie, high-protein foods. After a day of mindful eating, you can enjoy dinner at a restaurant without all the guilt.

At the Restaurant: Once you’ve been seated, make a plan to order a balanced meal. Look for items on the menu with fresh vegetables and lean protein, like chicken or fish. Watch out for hidden calories in sauces and dressings. Order these on the side.

Chewing slowly and talking with your tablemates will allow you to hear your body’s hunger cues. Don’t feel the need to eat everything on your plate. Restaurant portions are much larger than a healthy meal—so take the leftovers with you, if you have the means to store them. Also consider sharing with a friend.

Resist the urge to treat yourself every time you dine out while you travel. When you decide to splurge, do so in moderation. Fill up on healthy food first. Skip the complimentary chips and salsa or bread. Make sure you save room for your well-balanced, nutritious meal.

Start Your Day Off Right

No matter the destination, fueling for a day of travel starts with a proper breakfast. Powering up with protein and whole grains in the morning keeps you full. It also helps you stay focused as you prepare to hit the road. Hard-boiled eggs, low-fat Greek yogurt, overnight oats, and whole-wheat toast are great for early morning getaways. Prepping your healthy breakfast the night before a big trip is easy and saves you from mindless eating come morning.

If you feel sluggish as your travels begin, steer clear of tempting, sugary energy drinks. These carbonated beverages could be loaded with caffeine, sugar, and artificial flavors. A blood-sugar spike may ultimately be followed by a dramatic drop in energy. That might make you reach for something else to eat.

Choose to perk up with a natural alternative. Coffee and tea are excellent sources of caffeine and offer an early-morning pick-me-up. As “nature’s energy drinks,” tea and coffee are much gentler on your body than caffeinated soda or sugary energy drinks. Tea and coffee are packed with antioxidants that help protect cellular health and promotes healthy immune system function. And these drinks can be easily transported in reusable bottles, making them the perfect companions for long car rides or early-morning flights.

Here’s a few great breakfast tips to help you eat healthy while you travel:

  • Skip the sugary drinks and pre-packaged pastries. Instead, build your breakfast with whole, nutritious food and drink. You will have better, more sustainable energy to get where you’re going.
  • If you find yourself eating breakfast in a hotel, look for healthy options at the buffet table. Sliced fruit, whole-wheat toast, eggs, low-fat yogurt, milk, coffee, and tea, are usually available. These are healthier alternatives to sugary cereal, pastries, waffles, and pancakes.
  • Remember, it’s tempting to fill your plate with too much food from the buffet. Stick to proper portion sizes and a balanced meal.
  • Have a coffee maker in your room? Heat some water and prepare oatmeal.

Enjoy the Journey

Good travel nutrition is often the exception, rather than the rule. But if you practice healthy eating habits at home, you will be less likely to forget them while out of the house.

Remember to indulge moderately and avoid self-deprivation. Enjoy “cheat” meals while keeping up normal exercise and nutrition. Look for local produce and fresh foods to try while touring a new place. Couple rich desserts in the evening with a day full of healthy choices.

By making smart eating decisions on the go, you can look forward to happy, healthy travels.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

“Eat healthy while traveling: Your on-the-road guide.” CNN.com.

“Eat Right While Traveling.” EatRight.org.

“How to Eat Healthy on a Trip.” NYTimes.com.

“Top 20 Foods to Eat for Breakfast.” ABCnews.com.

“6 Tips for Eating Healthy on the Road.” Mensjournal.com

Read more

Gearing your nutrition to better serve your heart is good for your ticker, and your overall well-being. It can be tricky to know the right recipe for heart health. There are many diet plans and strategies from which to choose. When sifting through the oodles of fad diets and fitness plans, a well-balanced approach with the right blend of heart healthy foods should be your target.

A heart-conscious diet fundamentally supports healthy blood flow. Blood rides around the body on the highway of your circulatory system. It’s pumped by the heart and moves by way of arteries and veins. Your blood vessels (especially arteries) rely on a nutritious, well-balanced diet for their health and longevity. A diet filled with heart healthy foods contains nutrition to help maintain healthy circulation.

Finding Heart Healthy Foods

The wholesome nutrition you’re looking for comes from a diet rich in fruits, vegetables, whole grains, and healthy fats and protein sources. Below, you’ll see five of the best heart healthy foods you can incorporate into your diet this week. They’re also nutrient-dense alternatives (containing a lot of important micronutrients per calorie) to some of the culprits of poor cardiovascular health. Heart healthy foods are rich in nutrients, healthy fats, antioxidants, and vitamins.

Practicing a heart-healthy diet doesn’t require copious planning and preparation. There are simple things you can do throughout the week to gear your diet towards cardiovascular well-being. Simple substitutions and wholesome alternatives to junk food and snacks will help you support your heart’s health.

Here’s your shopping list of five interesting foods so you can cook up a menu focused on heart health.

  1. Fatty Fish

Yep, you read it right. The fats in some fish—like salmon, sardines, and mackerel—support heart health because they’re densely packed with omega-3 fatty acids (also known as polyunsaturated fats or PUFAs). These essential fatty acids are important components to healthy cell membranes and provide a source of energy.

Multiple scientific studies have indicated a possible tie between omega-3 fatty acid and regular heart patterns. Current research indicates that diets rich in omega-3 fatty acids promote healthy blood vessel function. By keeping blood vessels in tip-top shape, omega-3 fatty acids can help keep your heart in good health.

Eating fatty fish twice weekly is recommended by the American Heart Association (AHA).

Fish is a great replacement for proteins high in bad fats—like red meat. Replacing two red-meat meals each week with fish will foster a better environment for heart health. Not to mention, the added bonus of consuming fewer calories from fat each week.

  1. Oatmeal

A bowl full of oats is a great way to start the day. That’s because oatmeal has multiple layers of nutritional benefits. Your cardiovascular system will thank you for treating it to a good breakfast each morning.

Oatmeal is loaded with soluble fiber and is well-known for promoting healthy digestion. According to the American Dietetic Association, high-fiber foods have merits beyond digestive health. Your heart’s health depends on fiber, too. Fiber-rich foods (like oatmeal) serve your cardiovascular system by helping maintain healthy levels of low-density lipoproteins (LDL or “bad” cholesterol) in your blood—provided they’re already in the normal range.

Large amounts of LDL levels in the blood can have adverse effects for your arteries and veins. The mechanism by which soluble fiber impacts LDL levels is still being researched. But many scientists believe that soluble fiber molecules are chemically “sticky” and disrupt the bonds that link LDLs together. Fiber can effectively then “pull apart” (or even keep them from sticking together in the first place) LDL molecules and help support already healthy blood cholesterol levels.

Insoluble fiber is heart healthy, too. They’ve been shown to form a gel-like matrix and bind up many substances that impact heart health, including cholesterol. By reducing LDL cholesterol absorption into the blood, oatmeal and other fiber filled foods support healthy blood vessels. When choosing your meals for the day, reach for foods rich in fiber. The one-two punch of soluble and insoluble fiber is a heart-healthy combination.

  1. Berries

Berries are another great source of LDL-affecting soluble fiber, making them heart healthy foods. These juicy, delicious fruits are also brimming with phytonutrients and potent antioxidants. Polyphenolic compounds called flavonoids (plant compounds shown to have health benefits) make up the berry antioxidant profile. Antioxidants are great for your heart because they help maintain healthy pressure in your vessels. These compounds also protect your cardiovascular system from oxidative stress and free-radical damage.

A bowl of berries is naturally low in calories and fat. That makes them a great option for a healthy body. Berries are sweet and add exciting flavor to smoothies and salads. Snacking on berries instead of processed food helps keep sweet cravings at bay while promoting heart health. Berries also provide added fiber that supports healthy digestion.

  1. Dark Chocolate

One of the most beloved dessert foods can also do wonders for your heart. Dark chocolate (70 percent cocoa and above) has been shown to help maintain healthy blood pressure already in the normal range—a hallmark of cardiovascular health.

Dark chocolate is rich in antioxidant compounds called polyphenols. These important phytonutrients support healthy circulation. Dark chocolate’s polyphenols also scavenge the free-radicals that can lead to oxidative damage.

Research has shown that one of the major polyphenols responsible for the health benefits of dark chocolate is called epicatechin. The polyphenol has been shown to help blood vessels relax between heart beats. This relaxation means blood can flow more easily through blood vessels. And your heart likes that. Dark chocolate is a great source of epicatechin, but so are apples, green tea, and dark (seeded) grapes.

Unfortunately, the same cannot be said for milk chocolate. Most chocolate bars and candies don’t meet heart-healthy criteria. Eat small squares of dark chocolate made with at least 70 percent cocoa. And eat responsibly. Chocolate is relatively high in calories and should be savored, not scarfed down.

  1. Avocado

Trendy and tasty avocados rank high on the list of heart healthy foods. You can mash them and spread on whole-wheat toast. You can slice them to top off your fish tacos. No matter how they’re prepared, avocados are a delicious food that supports your heart.

Avocados contain large stores of monounsaturated fatty acids (MUFAs). These healthy fats act like the omega-3 fatty acids found in fish. The MUFAs maintain healthy levels of bad (LDL) cholesterol—already in the normal range—and keep blood vessels in good repair.

Avocados are also bursting with antioxidants and potassium. The essential mineral, potassium, is critical for heart health. Potassium helps maintain healthy blood pressure already in the normal range. The potassium found in avocados is also useful for managing smooth muscle contraction. Smooth muscle is found all over the body, especially in the intestines and lining arteries. Potassium, therefore, promotes healthy digestion and supports healthy blood flow.

Combining mashed avocado with diced tomatoes into a simple guacamole is a healthy alternative to high-fat chip dips. Enjoy it spread on raw veggies like celery and carrot sticks to avoid consuming with salty corn chips.

Developing a Diet Full of Heart Healthy Foods

These five foods are a great start to a heart healthy diet. But to be effective, they need a diet full of fruits, vegetables, and lots of water. Replacing less nutritious foods with the following options can improve your diet and help it support maximum heart health:

  • Broccoli
  • Red, orange, and yellow vegetables
  • Flax seed
  • Walnuts
  • Almonds
  • Spinach
  • Asparagus
  • Oranges
  • Cantaloupe

Your heart can be subjected to some pretty unhealthy changes as a result of poor nutrition. When planning a heart-healthy meal, try to avoid some common pitfalls. Processed and prepackaged foods are stuffed full of salt and trans fats. These dietary scoundrels work against your cardiovascular system by making cholesterol levels move in the wrong direction.

Fight for your heart. Treat your ticker to some tender love and care. Chowing down on heart healthy foods can support healthy circulation and maintain your heart health throughout your life. The foods you’ve just read about are delicious and easy to incorporate into your favorites meals and snacks. Take action now to support your heart’s health through improved diet and nutrition.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

https://health.clevelandclinic.org/2015/01/15-heart-healthy-foods-to-work-into-your-diet/

http://www.health.com/health/gallery/0,,20720182,00.html#avocado-13

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WnLWYpM-dQI

http://www.heart.org/HEARTORG/Conditions/Cholesterol/HDLLDLTriglycerides/HDL-Good-LDL-Bad-Cholesterol-and-Triglycerides_UCM_305561_Article.jsp#.WnLLPpM-dQI

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192?pg=1

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Can-antioxidants-in-fruits-and-vegetables-protect-you-and-your-heart_UCM_454424_Article.jsp#.WnMvDpM-dQI

https://www.umm.edu/health/medical/altmed/supplement/potassium

http://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids#cardiovascular-disease-prevention

https://www.ncbi.nlm.nih.gov/pubmed/21914258

https://www.ncbi.nlm.nih.gov/pubmed/23076616

http://jandonline.org/article/S0002-8223(02)90228-2/fulltext#section.0040

https://academic.oup.com/ajcn/article/69/1/30/4694117

Boosting the quality of your diet checks a lot of boxes for your health. Weight, energy, and proper fuel come to mind first. The health of your skin should be added to that list. Nutritional skincare illuminates the natural radiance of your skin through a proper diet.

Your skin is the largest organ of your body. And its health is easily influenced by what you eat. Skin goes through many cycles of renewal and repair. Proper nutrition supplies your skin with the materials it needs to maintain its beauty and strength.

That means eating a variety of healthy, whole foods that include a wide range of vitamins, minerals, antioxidants, lean proteins, and omega-3 fatty acids. Below, you’ll read about some of the foods rich in important nutrients for your skin. Make nutritional skincare a priority and ensure these nutrients are in your diet.

Vitamin C

Healthy skin requires a good supply of the protein collagen. This peptide is the most abundant protein in your body and is found in connective tissue and skin. Collagen gives your skin elasticity, bounce, structure, and durability.

Your body needs vitamin C to regulate the amount of collagen produced in your skin. Vitamin C stabilizes the genetic blueprints for collagen production and increases the rate at which it is made. This helps keep your skin looking as firm and healthy as possible.

There’s another way vitamin C influences the appearance of fine lines in aging skin. Oxidative stress leads to wrinkled skin. Vitamin C is an antioxidant that acts as a free radical scavenger and maintains healthy levels of toxic oxygen species in cells. So, vitamin C can aid in repairing the oxidative damage done to your skin cells to keep it looking healthy.

This nutrient can also support the production of cells called fibroblasts. Fibroblasts help maintain healthy skin, but their numbers dwindle with age. By recharging your body’s ability to produce fibroblasts, vitamin C gives your skin the tools it needs to maintain a youthful appearance.

Vitamin C is found in many fruits, vegetables, and dietary supplements. Good sources are:

• Oranges
• Apples
• Strawberries
• Spinach
• Broccoli

Eating a diet rich in vitamin C can help protect your skin and reduce the appearance of fine lines and wrinkles. And if you’re looking for another vitamin to pair with it, vitamin E also an important part of nutritional skincare.

Glucosamine

This mega molecule does a lot of work to keep your skin in tip-top shape. Glucosamine is an amino sugar necessary for building proteins and lipids in your body. As a precursor to hyaluronic acid, glucosamine is critical to supporting the production of this important ingredient in skin. That’s what makes glucosamine key to nutritional skincare. Because hyaluronic acid is widely known for its effects on skin health and appearance.

Making hyaluronic acid more available to vulnerable areas of skin is one way glucosamine helps maintain a healthy-looking complexion. Here’s how it works. Hyaluronic acid stabilizes and strengthens the tissues that heal minor skin scrapes. By supporting healthy levels of hyaluronic acid, glucosamine has the power to repair and fortify skin. As an added bonus, glucosamine can inhibit the production of a pigment called melanin. This works to reduce the appearance of age related dark spots.

Increasing the amount of hyaluronic acid in your body makes glucosamine a key part of your nutritional skincare. Look to this important molecule to help support normal pigmentation, and skin repair.

Glucosamine is most often obtained through nutrient supplementation, since dietary sources are scarce. Seafood, namely shellfish, can contribute significantly to the dietary sources of glucosamine. But if you want to incorporate it into your diet at optimal levels—those shown by research to be effective—supplementation is your best option.

Lutein and Zeaxanthin—A Powerful Pair for Nutritional Skincare

Lutein and zeaxanthin are known to support healthy eyes. And evidence suggests these nutrients could be an important part of your nutritional skincare, too. By working together to filter blue light, lutein and zeaxanthin help protect your eyes and skin from the effects of the sun.

High-energy visible light (HEV, or blue light) is emitted by the sun, your laptop computer, cell phone, and LED lights. Your skin’s defense against the barrage of blue light is filtering it out. Lutein and zeaxanthin are some of those filters.

Both behave as antioxidants and help keep free radical damage from blue-light exposure in check. These nutrients are not produced by your body, so it’s important to include them in your diet.

Lutein and zeaxanthin are carotenoids—plant pigments. Other carotenoids, like beta carotene, can support your skin’s appearance, too. You’ll find these carotenoids in yellow and oranges foods. Cantaloupe, carrots, orange and yellow peppers, egg yolks, and salmon are all rich sources of zeaxanthin and lutein. They’re also found in green, leafy vegetables like spinach, kale, broccoli, peas, and lettuce. Including these foods in your healthy diet can pay off in clear eyes and healthy-looking skin.

Alpha-Lipoic Acid

Known as the “universal antioxidant,” alpha-lipoic acid (ALA) is great at fighting off free radicals. ALA is active in both lipid layers of the skin and water-filled skin cells. Its primary role in the body is protecting cells from oxidative damage. Alpha-lipoic acid binds to oxidants and diffuses potential damage.

Oxidative damage causes wrinkles and fine lines. So, ALA is an important component of nutritional skincare that can help you achieve healthy-looking skin. ALA can also support even skin tone and minimize the appearance of redness and blotchiness. Wrinkles are kept at bay because antioxidant compounds like ALA protect the structure of your skin from oxidative stress.

Another function of ALA is the regulation of nitric oxide production. Levels of nitric oxide in your body influence the amount of blood flow to your skin. Increased blood flow helps your complexion transform from a dull and pale appearance to vibrant and glowing one.

Alpha-lipoic acid can also regulate the synthesis of a molecule called glutathione. Glutathione is an antioxidant, as well—one of the most powerful in your body. The antioxidant benefits of glutathione run the gamut, and with the help of ALA regulation, your skin is a benefactor.

One more function of ALA is its role in energy production. Alpha-lipoic acid serves as an essential cofactor in the biochemical cycle that turns macronutrients (your food) into energy. This cycle (citric acid cycle) produces the majority of the energy your cells need to function.

Your body creates very small quantities of ALA. There are a few food sources of this compound, but their bioavailability is limited. These foods include: kidney, heart, liver, broccoli, spinach, and Brussels sprouts. It’s most readily available to your body in the form of nutrient supplements. Increasing the amount of usable ALA in your body supports free-radical scavenging and provides antioxidant benefits.

Curcumin

Curcumin is another pigment that should play a role in your nutritional skincare. This phytonutrient is derived from turmeric, a spice used in preparing vibrant, tropical cuisine. Turmeric (and curcumin) comes from the root Curcuma longa and belongs to the ginger family. Adding turmeric to a meal gives it a beautiful bright yellow color.

But curcumin doesn’t just brighten up your plate. It has demonstrated considerable ability to help reduce the appearance of puffiness and swelling. By blocking the biochemical steps that produce the look of red and irritated skin, curcumin helps your skin tone look smooth and even.

H2O

Nutritional skincare doesn’t have to be hard. Probably the simplest thing to do to help your skin is drink water. And lots of it.

Hydration is crucial for the appearance of healthy and supple skin. Drinking plenty of water throughout the day provides your skin with an ample supply of moisture and helps flush out toxins.

Water helps fill out your skin to provide a smooth appearance. It also helps your skin look plump. You can maximize the effectiveness of topical moisturizers by making sure your skin is well hydrated.

Cell Signaling and Nutritional Skincare

Your skin is only as healthy as the cells that make it. And your diet has a big impact on your cellular function—including cellular communication or cell signaling.

Cells work together by communicating through chemical and electrical impulses. Cellular communication is the foundation for skin health, and the vitality of all your overall health.

So, you need to watch what you eat to ensure your skin cells are a well-oiled machine and fit for duty. Because promoting your cells’ natural ability to communicate helps your body (and skin) look good and feel great.

Your Skin, Your Choice

Nutritional skincare—and supporting your overall health—starts with your choices. When selecting nutritional supplements and shopping for food, look for items that provide a wide range of vitamins (especially C and E), minerals, omega-3s, and healthy proteins.

And think about what you can do to support healthy cellular communication. That include consuming foods and supplements that have plenty of antioxidant activity, are good sources of essential vitamins and minerals, and contain plenty of phytonutrients.

What you choose not to eat is also important. Limiting sugar and refined carbs can be helpful for your skin. So, next time you reach for a snack, think about how it might feed into the beauty of your skin.

About the Author

Sydney Sprouse is a freelance science writer based out of Forest Grove, Oregon. She holds a bachelor of science in human biology from Utah State University, where she worked as an undergraduate researcher and writing fellow. Sydney is a lifelong student of science and makes it her goal to translate current scientific research as effectively as possible. She writes with particular interest in human biology, health, and nutrition.

References

https://www.nature.com/articles/35016151
http://ajcn.nutrition.org/content/77/2/348.short
http://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
http://lpi.oregonstate.edu/mic/dietary-factors/lipoic-acid#food-sources
http://onlinelibrary.wiley.com/doi/10.1111/j.1473-2165.2006.00277.x/abstract
https://www.theguardian.com/fashion/2017/jun/01/lights-off-is-the-glare-from-your-computer-really-ageing-your-skin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/
http://www.doctoroz.com/article/5-ingredients-look-your-skincare-products
https://www.livestrong.com/article/155430-contraindications-for-glucosamine/
https://www.uwhealth.org/madison-plastic-surgery/the-benefits-of-drinking-water-for-your-skin/26334
https://www.ncbi.nlm.nih.gov/books/NBK21582/
https://www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition/lutein

  • These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
colorful eating

colorful eating

Variety is the spice of life, and it’s time your plate matched this proverb. It’s likely your meals could use a makeover by practicing colorful eating.

Surveys show that a troubling majority of adults still don’t eat enough fruits and vegetables. In fact, as of 2013, 76 percent and 87 percent of adults did not consume the recommended daily intake of fruits and vegetables, respectively. That means most adults are missing out on the benefits of a plant-rich diet.

Diversifying your diet with colorful eating is worth it—for your palate and your health. Fruits and vegetables add more than splashes of vibrant color to your diet.

Each color represents different phytonutrients, or plant-derived micronutrients, that can support many systems in your body. So, colorful eating means helping to maintain your cardiovascular and immune system, your eyes, your brain, and healthy cellular communication.

The first step in reversing this deficit is to visually assess the colors on your plate. Ask if your meal looks monochromatic—all one color, like whites or browns. If it is, liven things up by adding in vibrant sides of in-season fruits and vegetables.

Adding color to your diet doesn’t need to be overwhelming. Since each color represents different types of beneficial compounds, any color will do. Below, your options are broken down by the colors of the rainbow. The sections will tell you more about what each color can offer. Lastly, you’ll have shopping suggestions to diversify the produce in your grocery cart and make colorful eating easier.

Red is for More than Roses

colorful eating

Red fruits and vegetables often contain beneficial compounds like carotenoids and flavonoids. These naturally-occurring compounds offer a range of health benefits when consumed regularly.

Carotenoids are a group of pigments synthesized by plants. Commonly found carotenoids include beta-carotene, lutein, zeaxanthin, and lycopene. Many of these act as antioxidants in the body, helping to neutralize free radicals. This activity can help protect your cells and support your health.

Additionally, these carotenoids play an important role in good vision. Beta-carotene, for example, is also known as provitamin A. This means that the body converts dietary beta-carotene into vitamin A, or retinol. In the retinol form, it’s a necessary component of a chemical reaction—occurring in the retina—that ultimately helps with low-light and color vision.

Lycopene also deserves a closer look. When regularly eaten, lycopene has been associated with increased levels of antioxidant enzymes and reduction of oxidative stress. Furthermore, observational studies have shown promising data about a link between dietary lycopene and the maintenance of overall health.

To boost levels of lycopene in your diet, reach for tomatoes—fresh or canned. Get creative with how you incorporate colorful eating into your meals. This will keep you from getting bored. Some ideas include: caprese salad, tomato soup, and pasta with marinara sauce.

But there’s more to the color red than just lycopene. Red-hued foods contain vitamin C and phytonutrients, like flavonoids—which also act as antioxidants.

These phytonutrients aren’t restricted to food alone—they can also be found in beverages. So, if you enjoy the occasional glass of red wine, do so guilt-free! Red wine packs a punch when it comes to flavonoids and similar compounds—especially resveratrol.

What to buy: Consider spicing up your shopping list with a variety of red foods.

  • Vegetables: beets, red cabbage, radishes
  • Fruits: tomatoes, red grapes, strawberries, pomegranates, red bell peppers
  • Beverages: red wine, tea

Orange & Yellow—The Bright Side of Fruits & Veggies

colorful eating

Fruits and vegetables that are orange or yellow also provide carotenoids. The most common one found in orange and yellow plants is beta-carotene.

As mentioned above, one possible fate of beta-carotene is its conversion to vitamin A upon ingestion. However, when beta-carotene is not converted, the body uses it as an antioxidant.

Orange and yellow plants also offer essential vitamins and minerals—vitamin C, folic acid, and potassium. For example, citrus provides large amounts of vitamin C, an antioxidant and essential nutrient.

What to buy: Add the following to your grocery list to brighten each meal.

  • Vegetables: golden beets, sweet potatoes, corn, turmeric
  • Fruits: lemon, orange, tangerine, grapefruit, pineapple, cantaloupe, papaya

Going Green

colorful eating

Since you were a kid, you’ve probably heard something along the lines of “Eat your greens.” It doesn’t sound very exciting. But when you look at what these greens are packing, you might find them more enticing.

Green plants provide a wealth of carotenoids and essential nutrients in the form of vitamins A and K, and potassium. Leafy greens also offer a healthy dose of calcium. If that list doesn’t impress you, consider the fact that many green veggies are sources of glucosinolate. This compound is a precursor to isothiocyanates.

These are the compounds that give some vegetables a slightly sour, bitter, or “skunky” taste. But you should learn to love the flavor because of all their health benefits. They play a role in cell signaling, support your detoxification pathways, aid in the production of glutathione and have antioxidant activity.

You can get your fill by consuming cruciferous plants, or vegetables within the Brassica family. Broccoli, cabbage, cauliflower, and kale are some of your options. If you want the most bang for your buck, one group of researchers has shown that mustard greens and cabbage are particularly high in these beneficial compounds.

Also consider chowing down on spinach, kale, turnip greens, or collards if you want your plate to go green.

What to buy: Pick up a variety of these greens the next time you’re at the market.

  • Veggies: broccoli, bok choy, arugula, kale, Brussels sprouts, zucchini, asparagus, herbs
  • Fruit: apples, pears, green grapes, kiwi, honeydew melon, limes

These Blues (and Purples) Won’t Get You Down

colorful eating

Plants that are purple and blue in hue are rich in anthocyanin pigments. Anthocyanins are yet another group of flavonoids. These micronutrients act as antioxidants, primarily helping to protect cells and tissues from oxidative damage.

A group of researchers analyzed 15 fruits and seven vegetables to determine the content of these beneficial pigments in each. Of the blue and purple foods, the following had the highest concentration of anthocyanins: wild blueberry, elderberry, black raspberry, and eggplant.

What to buy: Next time you’re in the grocery store, add some of the following to your shopping basket.

  • Veggies: purple potatoes, purple cabbage, purple cauliflower
  • Fruits: prunes, figs, plums, grapes, eggplant, purple- or blue-colored berries

Color Outside the Lines with Colorful Eating

Understandably, it can be difficult to incorporate these items into meals for picky eaters or those pressed for time. However, you can employ some tricks to increase the amount of colorful eating you’re doing. And here’s a secret: they’ll taste good too!

  • Add mild-tasting greens, like spinach, into smoothies. If you’re averse to vegetables in a smoothie, offset the flavor with something sweet, like strawberries. Try milk and banana for creaminess, your greens, and frozen strawberries to keep it cool and thick. Blend and you’ll be well on your way to the recommended daily five cups of fruits and vegetables in one on-the-go meal.
  • Try a slightly healthier version of mashed potatoes by substituting one-third of them for steamed root vegetables, like carrots and turnips. Even cauliflower can serve as a substitute. Mash the mixture together with salt and a small amount of butter or a healthier alternative—like olive or avocado oil. This alternative will still be the creamy, starchy dish you know and love, but with more phytonutrients in the mix and a dash of fiber to boot. And limiting potato intake has been shown to be a good move for your weight.
  • Opt for a health-conscious dessert by subbing chilled coconut milk and your favorite berries for ice cream. Your sweet tooth will be satisfied and you’ll get a big dose antioxidants and flavonoids, too.

About the Author

Jenna Templeton is a health educator and freelance science writer living in Salt Lake City, Utah. After receiving a bachelor of science degree in chemistry from Virginia Tech, Jenna spent five years as a research scientist in the nutritional industry. This work fueled her interest in personal wellness, leading her to pursue a graduate degree in Health Promotion & Education from the University of Utah. Outside of work, Jenna enjoys live music, gardening, all things food, and playing in the Wasatch mountains.

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Wu X, et al. Concentrations of Anthocyanins in Common Foods in the United States and Estimation of Normal Consumption. J. Agric. Food Chem. 2006, 54, 4069−4075.