Hey Angels and Alphas,

From a nutrition perspective, making a salad seems so simple. But it’s not. Yes, it’s true, all you do is mix a bunch of ingredients together, both cooked and raw, and you go ahead and toss them in with your favorite salad dressing in hopes of achieving a healthy, filling, and delicious meal.

But if you’re not careful and mindful about what you put in your salad; you can quickly turn a recipe for a salad into a recipe for disaster. 

And if you’re someone who loves salads and has made them a part of their daily diet, you already know how many things can go wrong. Too much cotton-dry chicken, too much cardboard croutons, too much dressing, not enough dressing, too many calories, too little calories, there are countless dietary roadblocks out there that can turn your salad into a high-calorie disaster.

That’s why today, we’ve come together to talk about the 5 biggest mistakes you can let slip when you’re trying to make a nutritious, fresh, healthy salad for yourself and those around you.

MISTAKE #1 – TOO MUCH SALAD DRESSING. Okay, putting too much salad dressing is something we’ve probably all been guilty of at one point. But that doesn’t change the fact that a little bit too much salad dressing can turn your salad into a high-calorie mess. Not only that, but too much dressing weighs down salad greens and destroys their freshness. Here’s a tip: toss greens in with a bit of salt and pepper before you dress them. This adds flavor and helps you cut back on your salad dressings. 

MISTAKE #2 – USING ONLY RAW VEGETABLES. While crunchy cucumbers add nutrients and texture to a salad, raw vegetables are not your only option here. Tossing in grilled or steamed veggies will provide a different texture and an even richer flavor to your salad, and they pack an equally high nutritional value. Pickled veggies can also add an acidic flavor to your salad, not to mention, they’re well known for being rich in gut-friendly probiotics.

MISTAKE #3 – USING TOO MUCH CHEESE. There’s no doubt that cheese is a great way to add flavor you a salad, and the added fat and protein can give it extra satiating power. However, the pros of cheese are also its cons when it gets too much, and a salad high in saturated fat can take a toll on your fitness goals. Choose a flavorful cheese and try to stick with an ounce serving.

MISTAKE #4 – TOO MUCH SALT. This is a big one. Especially if you’re someone trying to lose weight. Salt is a nutrient that keeps our heart beating, balances our fluid levels across our body, and it’s safe to say it’s a nutrient vital to our health. 

That being said, too much sodium can lead to undesirable results. Some might include dehydration, fatigue, bloating, headaches, and that’s just in the short-term. Long-term consistent intake of sodium can increase your risk of heart disease, stroke, and high blood pressure. 

One of the big problems here is that salt is hidden throughout different products you might use in your salad. In the salad dressing, in the seasonings, in the croutons, everywhere. Always make sure you’re mindful of how much salt you’re putting on your salad. It will make all the difference in the world as to how healthy your salad is.

MISTAKE #5 – NOT ENOUGH PROTEIN AND FAT. If you’re going to be eating a salad as your only meal, you better make that meal satiating. 

And what better way to add more satiety into your salad by using some healthy fats such as avocado or adding extra protein in the form of lean chicken? This will help your salad pack a bigger punch in terms of satiety and provide you with more energy throughout the day, reducing cravings and keeping you satisfied.

Hey Angels and Alphas,

Red meat has always been under constant scrutiny by the health community, yet it’s something that is incredibly praised and valued in the fitness world. With more high-protein and high-fat diets getting popular around the world (and in the weight loss community,) it’s almost as if everything around is telling us eating red meat is okay and there’s nothing to worry about.

But the fact still remains, red meat is still much higher in fat (saturated fat) compared to other, leaner cuts of meat. And while not every expert agrees that saturated fat is dangerous, recent research from Harvard Medical School has suggested that the key to protecting your heart is to actually eat less saturated fats and more polyunsaturated fats (healthy fats.) Even so, most experts will agree that red meat isn’t something that should be eaten regularly.

For this reason, it might be a great idea to look at some alternatives that might allow us to limit our intake of red meat. 

The alternatives we’ve listed out below will help you feel fuller for longer, as well as aid weight loss and help you amass more muscle. All in one meal!

Let’s get started.

#1 SHRIMP

A mere 100-gram serving of cooked shrimp contains to about 20-25 grams of protein with just 1 gram of fat. In terms of calories, that’s just under 100 calories! When you’re in the grocery store, try to look for shrimp that’s farmed in the U.S. This means it’s usually rated as the best choice in terms of sustainability by most seafood health authorities.

#2 LEAN CHICKEN

Chicken is the lean meat-of-choice for a lot of athletes and fitness pros – and with good reason. Chicken is not only lower in calories compared to red meat alternatives, but it’s also low in saturated fat… as long as you can avoid the chicken skin.

A medium-sized chicken breast that’s about 100 grams (or about 3.4 ounces) will amount to about 25 grams of protein, all within a healthy range of 155-165 calories. 

#3 PEA PROTEIN POWDER

If you’re vegan, vegetarian, or just want to avoid meat altogether, pea protein is one of your best choices out there. It can be used in everything from smoothies and shakes to cooked and baked goods. It’s made from organic yellow peas, with one scoop of pea protein boasting about 20-25 grams of protein. And guess what – it contains zero saturated fat. 

#4 TEMPEH

Some people out there really appreciate soy proteins. And if you’re one of them, chances are you’re already familiar with a food like tofu. Tempeh is similar to tofu. It’s made from cooked, fermented soybeans. They’re also a complete protein, containing all of the nine essential amino acids. A 100-gram serving of tempeh will amount to about 20 grams of protein. It can be one of the best substitutes for red meat when it comes to sandwiches.

#5 COTTAGE CHEESE

Cottage cheese is essentially a staple in the diets of many athletes and regular gym-goers. This is because one cup of cottage cheese will offer you about 25 grams of protein! Naturally, when you’re looking for high-protein dairy, Greek yogurt is often the first thing that comes to mind. And yes, it’s an amazing option, but cottage cheese is more abundant in protein, usually cheaper, and to be honest, quite overlooked by most people who aren’t aware of its health benefits. 

You can even go as far as skipping the 0 percent fat and go for 2 percent if you want something that packs a little more taste, flavor, and satiety. Just make sure you minimize all the added sugar by looking for cottage cheese that hasn’t been sweetened. You can then add your own toppings to it such as fruit or nut butter.

Hey Angels and Alphas,

If you’ve been in the weight loss and fitness community long enough, you have probably heard the saying “if you’re not sweating, you’re not working hard enough.”

But is that true, though? People hear this being said in the gym, in everyday life, and online. But ultimately, it’s based on a false premise.

How much you sweat and how challenging your workout is aren’t as closely related as you think they might be.

Let’s take a deep dive into this myth, debunk it, and help you learn why how much you sweat isn’t as important as how much your perceived effort is on every workout.

Sweating is all about temperature control. 

Once the temperature of our body goes above 37 degrees Celsius (98.6 degrees Fahrenheit), our sweat glands are activated. They start releasing a mixture of water, sodium chloride, and other electrolytes. After sweat evaporates, it takes some heat with it and cools you down. 

When you’re working out, it’s not just the intensity of your workout that’s related to how much you sweat. The frequency will always vary from person to person. It may even vary from another exercise to the next. 

Things like your overall size, the temperature of your environment, the levels of humidity, stress levels, medications, and hormonal fluctuations also play a role in this. The temperature of the environment and the type of exercise you do will be the two largest determining factors in how much you sweat during a workout, not your perceived level of exertion.               

However, if you usually can’t sweat during a workout, there are a few things you have to consider just to be safe.

How hydrated are you during your training? Dehydration is the first thing you have to take into account. How much water, coffee, juice, etc. do you drink every day? Some drinks can even leave you extra dehydrated, so make sure you always bring a water bottle to the gym. This way, you’ll make sure that water is in your body when it’s needed.

How intense is your workout? Did you know that the type of workout and specific exercises you do can have an impact on how much you sweat? Or that “not sweating” is a common “problem” in the weightlifting community? Usually, aerobic exercise gets your body temperature in levels where sweating can occur. Weightlifting, on the other hand, will be a type of training that will engage specific core muscles for short bursts of time. This means you’re much less likely to have a sweaty workout if you’re just doing weightlifting. But if you hop on the treadmill after your session with the weights, and you’ll suddenly realize how easy you’ll break up a sweat.

What season is it? Don’t get me wrong, if you’re someone who sweats heavily during workouts, you’re probably going to be that way regardless of what season it is. That being said, some people only sweat during training in the summer, whereas in the winter, when they’re training in a closed gym space, sweating won’t really affect them at all. 

You have to realize, if you want to get your body temperature high, doing it with aerobic exercise is a bajillion times easier than it is with lifting heavy weights. Just to take extra precautions, during your next workout, try doing supersets on every last set of every exercise. This is an example of a cardio element being used in strength training, and it works exceptionally well for getting that heart rate up.

Overall, if you’re not sweating during your workouts, drink more water, and make them more aerobically intense. The majority of the time, you’ll start to sweat bullets.

Hey Angels and Alphas,

The summer time is right around the corner, and this means harvests such as squash, cucumbers, tomatoes, and zucchini, will be here at our grocery stores and tables. They are some of the most tempting pickled foods out there. 

However, pickling foods isn’t an easy task – you need pickling liquid, salt, and other materials so you can add preservation and flavor.

Pickled foods have been long regarded as superfoods in the fitness and wellness community because of their ability to help your gut bacteria thrive. One single spoonful of sauerkraut will contain more probiotics than an entire probiotic supplement. Needless to say, that amount of healthy ingredients in excess are sure to produce some incredible results. 

And since many people are advised to eat less sodium, and pickled foods are recommended for their gut health benefits, the question remains – are pickled foods good for you? 

Here’s what you should know.

#1 LOW CALORIES, LOW FAT, HIGH SODIUM

Pickled foods are generally low in calories and free of fat. They’re chock-full of vitamins such as vitamin K, vitamin C, riboflavin, folate, and so much more. They’re also rich in sodium. 

And especially if you’re an endurance athlete, sodium can help (because a few small studies have shown sodium to reduce muscle cramps.)

The one major downside to pickled foods is, you guessed it, that same high sodium content. Let’s take sour pickles for example – one of them contains up to 800 milligrams of sodium, and that’s more than 1/3 of the recommended daily intake for adults. 

That’s why if you’re someone with a chronic condition or someone with high blood pressure/heart disease, you might be better of skipping high-sodium foods, including pickles. Another potential downside is the bloating caused by sodium (that promotes water retention.) Some people might be more sensitive to pickled foods than others, but as a general rule of thumb, avoid them if you have a problem with high sodium intakes.

#2 THEY PROMOTE GUT HEALTH

When fermented in a salty solution for an extended period, they become an amazing source of probiotics – the “good” bacteria that help support your gut health and immune system, and are directly linked to cognitive health and weight loss.

The healthy bacteria in your gut will offer all sorts of health perks, from better skin to increased cardiovascular health, and cultured foods such as pickles are teeming with the lovely little healthy bacteria. There is one caveat though: according to experts, pickles fermented in vinegar will have less of a probiotic effect, so for maximum wellness benefits, you have to choose pickles fermented in a brine of salt and water.

#3 HIGH IN ANTIOXIDANTS

Pickles contain natural antioxidants that are usually found in fresh fruits and vegetables, and while the process of cooking them can break down some of these heat-sensitive nutrients, the fermentation process is likely to preserve their nutritional profile and antioxidant power. 

Experts also note that pickle juice — the brine — boasts incredible amounts of the free radical-fighting and immune boosting antioxidants C and E.

BRINGING IT ALL TOGETHER…

The fermentation process that fermented foods go through leads to the creation of substances that help the bacteria in your gut keep you healthy and keep your immune system in check. With that said, fermented foods are also likely to be low in fat and low in calories due to the fact that they’re still veggies – even though their nutritional profile is slightly mixed up.  

While it’s always a great option to learn that our favorite foods are good for us too, we have to remember that pickles are also super high in sodium. While you can feel free to nosh on those delicious veggies on the regular, just remember to make sure not to overdo it in order to keep your salt intake in healthy levels.

Hey Angels and Alphas,

I’ve you’ve been around the grocery store aisles; you’ll notice the milk aisle isn’t what it used to be. It has changed dramatically over the last 10 years. 

More and more plant-based diets are increasing in popularity, and more individuals are switching their choices up from regular cow’s milk to trying out new milk derived from other sources such as plants like almonds, coconut, peas, cashews, and oats (just to name a few). 

There seems to be a new kind of super healthy plant milk popping up around grocery stores every couple of months, vying for the honorary title of “best new alt milk.” Today, we are here to answer the question – how do these “alt” milks stack up nutrition-wise against traditional milk? Let’s take a closer look.

#1 ALMOND MILK

Almond milk may be one of the more well-known alt milks, but it has had some strong staying power when compared to some of the newer plant milks. This may be because of its simple, mild flavor that works in pretty much anything from a latte to a bowl of cereal. It could also be because of its nutrition profile.

Depending on the flavor and brand, some almond milk will differ slightly in nutrient contents. In general, almond milk will be relatively low in most nutrients, including protein, fat, carbohydrates, and this means calories, as well. This means it may not be a good source of vital vitamins and minerals. That being said, many almond milk brands are fortified with vitamin D, B12 and other vitamins.

#2 PEA MILK

Pea milk is one of the newer and less-known alt milks. It differentiates itself from some of the other choices partly because it’s a good source of plant-based protein. Clocking in at about 8 grams per cup, pea milk will be easily comparable to cow’s milk and soymilk in the protein department. This makes it a good choice for people who want to chase a specific number of macros. 

We all know protein helps promote satiety and satisfaction after meals, and this is another factor that makes pea milk a good option for things like smoothies and protein shakes. It has a mild flavor so it’s very versatile and it can even be used when you’re baking up something. Similar to almond milk, fortified versions of pea milk will be better choices because they contain vitamin D, calcium, B12 and potassium.

#3 OAT MILK

One of the newest alt milks, oat milk, is made of – you guessed it – oats. Since oats themselves are packed with nutrition, and this includes heart-healthy soluble fiber, a person would hope that at least some of those healthy nutrients transfers over to oat milk. And some do! One single cup of oat milk will contain about 1 gram of soluble fiber, as well as more protein compared to almond milk (around 3 grams per cup). 

Since it’s made from oats, a carbohydrate, oat milk contains more carbs compared to some of the other alt milks, clocking in at about 16 grams per cup. The nutrient density here helps make oat milk a very hearty, filling, satisfying choice. It’s amazing on the side of fruit or even around a piece of toast for a snack.

THE BOTTOM LINE IS…

Alt milks are a great option to explore if you’re trying to include more plant-based foods in your diet. While they will differ in some ways nutritionally, there will never be one single milk that is “better” than the other. You can choose your alt milk for flavor, consistency, taste, nutritional content, and more. Just make sure to read the nutrition label so you can make sure the milk you’re buying is fortified with important vitamins such as vitamin D, calcium and B12.

Hey Angels and Alphas,

If you’re trying to lose weight right now, you’ve likely been reading about (and might even be dabbling in the idea) becoming a flexitarian. This approach to eating involves you eating less meat or switching to a vegetarian or vegan diet in order to lose weight.

After all, research does show that people who follow plant-powered diets tend to weigh less. But, if you can’t imagine a sandwich or dinner without meat in between the buns, this could be a difficult and stressful transition. And whether you decide to opt for meat or plant-based sources, it’s important to continue getting enough protein to feel satisfied at every meal and to maintain muscle throughout your weight-loss journey.

So let’s take a look at what the experts have to say and answer the question – should you really say goodbye to meatballs, steak, and chicken to lose weight?

THE CASE FOR EATING MEAT TO LOSE WEIGHT

Reducing your intake of red meat can indeed help you lose weight. Numerous studies show eating less meat has been linked to an overall lower body mass index (BMI.)

If you are one of those people who have meat at every meal, experts recommend eating less because there’s a lot of animal fat in animal protein sources. This can increase your overall calorie intake. If you are someone who eats meat about 3–4 times a week — which would be the general limit for overall health — more meat won’t help your waistline. 

If you’re used to eating meat all the time, suddenly making it “off-limits” for your weight loss journey can make your job much harder than it has to be. For instance, 4 ounces (which would be about 120 grams) of lean ground beef will provide you with 24 grams of protein. 

If you want to get the same amount from a plant-based protein such as quinoa, you would have to eat around 3 cups of it. This clocks in at nearly four times the calories, and not to mention, considerably more carbohydrates.

THE CASE FOR EATING LESS MEAT TO LOSE WEIGHT

Studies have shown that a plant-based diet that is rich fiber and protein foods is healthier, much cheaper, and much more effective for achieving weight loss than a meat eater’s diet. 

The fiber found in beans and vegetables will help slow digestion and makes the person feel fuller for a longer period of time so they’re satisfied with fewer calories. Meat has no fiber and red meat, in particular, is pretty high in saturated fat. 

You don’t need to cut out meat completely just so you can reap the weight-loss benefits of a plant-based diet. Decreasing your red meat intake to just about 3–4 times a week and then replacing the rest with quality poultry or plant-based proteins will help you reduce your overall fat and calorie intake. Then, you can also tip the scale in your favor by using other strategies such as filling half of your plate with low-calorie, nutrient-dense veggies, and then including satiating protein in every snack. 

When people transition to a plant-based diet for weight loss, a lot of them will tend to overhaul their usual diet. However, this can be a drastic lifestyle change including more time grocery shopping and prepping meals. And honestly, not everyone has the time or skills to do that. 

Let’s not forget: Just because something is vegan, vegetarian or plant-based will not necessarily mean it’s healthy or that it is some sort of magic bullet for successful weight loss. Bring balance in your diet, and include lean, satiating forms of animal protein that can help you lose weight without all the saturated fat in red meat.

Hey Angels and Alphas,

Throughout the nutrition world, you will see countless trends in terms of diet and eating methodologies. Some of them will focus on eliminating certain foods, maybe even certain food groups, while some will be focused more on a holistic variety of macronutrients to fuel your body. 

One trend that has been growing in popularity over the last few years, and one that many proponents of the vegetarian/vegan community may not be very fond of, is the carnivore diet.  

The carnivore diet looks exactly how it sounds – complete focus on animal products, meats, and dairy products, whereas a “strict” carnivore diet consists entirely of meat, salt, and water. While it may sound ridiculous at first, countless people across the Internet have been talking about this way of eating for years, and since they’re so many of them now, their voice is finally being heard.

Let’s explore this super strict diet and see if there’s any merit to its health claims. 

Foods you can’t eat while you’re on the carnivore diet:

This plan essentially eliminates all plant-based foods. This means the following items are not allowed:

• Fruits and veggies: Every fruit and vegetable is essentially off-limits on a strict carnivore diet. That means the carnivore plan also reduces all benefits of plant-based eating, such as high antioxidants and reduced risk of chronic disease. Greens and fruits do appear in less strict forms of this diet.
• Legumes: Beans, lentils and peas are prohibited on the carnivore eating plan. That’s unfortunate since they’re high in fiber, one nutrient that improves overall health.
• Whole grains: The carnivore diet does not allow consuming whole grains, this includes brown rice, whole-wheat bread, pasta and even oats. 
• Nuts and seeds: Everything from cashews to sunflower seeds are forbidden. Nuts and seeds are excellent sources of heart-healthy unsaturated fat and omega-3 fatty acids.
• Refined grains and sugars: The refined grains usually found in many cereals and breads, as well as the added sugars found in desserts, are totally off-limits.

The proposed health benefits of the carnivore diet

Few studies have been conducted on the carnivore diet, but this hasn’t stopped its supporters from touting countless health perks in books and online case studies. Let’s take a closer look at their claims:

#1 MOOD, FOCUS, CLARITY, STRESS REDUCTION

Science hasn’t yet supported cutting out carbohydrates to treat such symptoms. If anything, complex carbs such as sweet potatoes, oats, and whole-grain breads could boost our mood by delivering tryptophan, an amino acid that the body utilizes to produce serotonin. It’s also worth noting that many animal products such as eggs, fish, and meat are rich in tryptophan. 

#2 WEIGHT LOSS

Given that the carnivore diet will take two major food groups off your diet, it could lead to weight loss. Temporarily, that is. For starters, having fewer foods to choose from means you will likely consume fewer calories than normal. This is true with all restrictive meal plans. And just like any other diet, when you cut out calories, you’ll lose weight. 

As part of its restrictions, the carnivore diet will eliminate carbohydrates. When the body is deprived of carbs, it goes through a short period of burning all your stored sugar (glycogen.) This process releases water from your body, resulting in quick weight loss. Once glycogen runs out, the body switches to deriving energy from fat, inducing what is known as ketosis. 

Other low-carb diet options

While they’re not as restrictive as the carnivore diet, the following eating plans may be similar in that they sharply reduce your intake of carbs, leading to various health benefits. Many dieters find low-carb diets to be challenging to maintain.

• Keto diet: The keto diet is a famous high-fat eating plan that emphasizes most animal-derived foods including red meat, butter, and cheese. This means most carbs are off-limits, leafy greens, low-starch veggies, and small portions of fruits such as berries are usually allowed. Similar to the carnivore diet, keto diet relies on inducing ketosis, a process that completely depletes glycogen stores so the body starts using stored fat as energy. 
• Paleo diet: With countless variations out there, the Paleo diet generally allows most whole and unprocessed foods, including fruits, veggies, nuts, most seeds, a lot of lean meat, poultry, fish, eggs, as well as plant oils. That being said, some whole foods such as tomatoes are usually off-limits as supporters of the diet claim they might contain toxins. Because it basically limits what you can eat and therefore likely produces a calorie deficit, the Paleo diet usually results in achieving weight loss. 

Hey Angels and Alphas,

Millions of people around the world, not just in the nutrition world but as a whole, are big fans of bread. It’s still the recipient of a tarnished, undeserved reputation thanks to diet culture. But in reality, bread contains nutrients that are essential to keeping our bodies energized and healthy. It’s that simple. 

You wouldn’t normally encourage people to replace bread with alternative options unless it’s necessary for their health. But that said, there are food that may be of better use to you if you’re looking to mix up your diet and plan your macros better, both of which absolutely have great health benefits. 

Let’s compare the alternatives to this pantry staple and see which one will help you best serve your health and fitness goals. 

#1 CORN TORTILLAS

They’re flavorful, versatile, and they can make an amazing bread substitute for egg, veggie wraps, mashed avocado, or even tuna and turkey. They’re gluten-free (unless otherwise noted on the label or the ingredients list) and they’re a nice option for people with gluten sensitivities. 

Depending on which brand you’re using or how you’re making them, they can be a great source of fiber with 3-4 grams in every large tortilla. They also contain about 3 grams of protein in the same amount. They will also provide you with magnesium, even a small amount of plant-based iron. When it comes to the alternatives, corn tortillas are one of the good ones. 

#2 COLLARD GREENS

The reason why collard greens are in a comparison like this is that even though collard greens are not bread, and even though you’re not going to be using them instead of bread in a low-carb diet, to say that they lack nutrients would be misleading.

Collard greens are packed with nutrients – vitamin C, plant-based iron, magnesium, calcium, and blood sugar-stabilizing fiber. The fact that they lack carbohydrates means that using collard greens instead of a carb like bread might leave you feeling unsatisfied after meals or even lead to cravings later in the day. 

#3 RICE CAKES

When you hear rice cake, do you immediately think of that tasteless diet food at your local grocery store? It’s no wonder. But rice cakes are so much more than that. They’re a great substitute for bread for people with Celiac disease or people who want that little extra crunch in their meal or snack. Unlike other options here, they’re pretty devoid of most nutrients and they aren’t a great source of fiber, protein, vitamins, or minerals. They can, however, be a pretty great vehicle for the foods that *are* rich in those nutrients – such as avocado and tomato, tuna salad, cucumber and hummus, or even banana slices and nut butter. 

#4 SWEET POTATO “TOAST”

Sweet potato “toast” has pretty much become a very popular dish by itself, and its recipes contain a variety of inventive, delicious toast toppings that are flooding the internet in recent years. 

These toasts may require a bit more work than just throwing out a few slices of bread into your toaster, and they can be a great alternative to regular toast for people who have gluten sensitivities or people who want something a little more hearty. Because they’re usually sturdier than your typical slice of bread, sweet potatoes can hold more delicious toppings. 

You can try yogurt or ricotta with honey and fruits, or even a protein-packed chicken salad alongside your sweet potato toast. Nutrition-wise, they’re an amazing source of vitamin C, vitamin A, fiber, potassium, and complex carbs. When it comes to alternatives to bread, they’re one of the winners.

THE BOTTOM LINE IS…

There are countless alternatives to bread at your local grocery store, but a lot of them are there simply because of a diet culture that constantly vilifies carbohydrates. But if you’re choosing an alternative to bread or you’re following a more restrictive diet, it’s probably not a good choice for you or your relationship with food to restrict carbs.

Hey Angels and Alphas,

Athletes are pretty motivated to examine their dieting and make necessary changes based on the various quests they have for performance enhancement. While this will often include weight-loss practices, sport foods, and supplements, there is a very valuable health-promoting and potentially ergogenic aid that’s always overlooked… flavonoids. 

WHAT ARE FLAVONOIDS?

Flavonoids are essentially phytonutrients rich in antioxidants that are found in a variety of plant foods such as veggies, fruits, grains, wine, chocolate, tea, and more.

There are about six subgroups of the compounds that make up flavonoids. However, there are more than 6,000 currently identified flavonoids. These subgroups include:

• Flavonols
• Flavones
• Flavan-3-ols
• Anthocyanins
• Isoflavones
• Flavanones

You can see how this classification can easily get confusing as many of the compounds become lumped together interchangeably in most of the common nutrition advice you see out there.

Groups of flavonoids or individual flavonoids could occur in the same foods, such as flavan-3-ols and anthocyanins. Both of them naturally occur in strawberries, as well as in separate foods, and flavones are the only type you’ll usually find in peppermint.

When brought together, flavonoids work to improve cellular activity and reduce the damage from free-radical stressors. Just as each vitamin is responsible for some specific health-promoting bodily function, flavonoids each have their own distinct functions ranging from hormone balance to anti-inflammatory responses to cardiovascular health. This is another reason why athletes should not rely on limiting their intake of whole foods in favor of sports foods and supplements.

WHAT GIVES FLAVONOIDS THEIR EDGE?

Flavonoid-rich foods are an indispensable part of a health-promoting diet. And there might be some proof out there these compounds can provide athletes with a performance edge. 

When your training is taken to the point that goes beyond typical physical activity and reaches a point of high exertion, sore muscles, short rest periods, and more, then there is a large chance of increased oxidative stress and inflammation spreading in the body.

Essentially reducing the ill effects of the exercise-induced inflammation is one of the goals for many competitive athletes out there. And there’s some evidence that flavonoids can be of potential benefit in certain instances. But more research is necessary to exactly pin down its application in real-life sport situations.

QUERCETIN FOR MORE POWER AND WEIGHT LOSS

Quercetin is one of the more well-studied flavonoids out there. It’s a compound found in a variety of plant foods such as apples, capers, nuts, apples, cherries, red wine, black tea, broccoli, beans, and leafy greens.

Since many foods tend to provide this natural nutrient, it’s likely that our daily diet should contain quercetin. However, the amount available in foods you eat may not be that effective in providing you with a performance edge. Dietary evaluations have concluded that the average person consumes about 40 milligrams a day, whereas most studies using the flavonoid require a dosage of 500mg or more.

To demonstrate its benefits, one study used a 500mg dosage and combined it with vitamin C on male athletes. 

It showed an improved metabolic rate, total energy expenditure, and improved body composition. Most athletes would agree that lower bodyweight and learner body composition will lead to a competitive edge. While this study showed some positive outcomes for supplemental flavonoids, it’s pretty well known that people who eat a diet rich in plants are less likely to suffer from obesity. 

FOOD SOURCES OF FLAVONOIDS

Most dietary flavonoids will be provided to you by foods rich in fiber. Athletes tend to avoid these to reduce gut distress, but certain foods such as dark chocolate and tart cherry could provide a very beneficial source of these nutrients. 

Increasing your chocolate intake could help you, as an athlete, meet the high-energy demands while providing you with beneficial nutrients such as iron and flavonoids that would be usually limited in a performance diet. The flavonoids in dark chocolate could play a specific role in improving the availability of nitric oxide. This means a reduced oxygen cost of exercise. 

This is the same action beets are so well known for. A study tested this on competitive male athletes and found that chronic dark chocolate intake provides improvements in VO2max.

Hey Angels and Alphas, 

Mindless eating is one unproductive habit we all tend to indulge in from time to time. Being completely mindful and almost zen-like during every meal or snack you eat is downright unrealistic, and the mere thought you have to be can derail all the work you may be doing to recover your relationship with food. Life has been stressful, busy, and quite unpredictable, given the last few years. 

All of these factors indirectly cause mindless eating because we’re in constant need for comfort or to just not use our minds for a few minutes. And guess what – it’s totally OK to use some of these coping strategies as long as you’re not only relying on unhealthy coping strategies. 

Identifying the cause of your mindless eating can also allow you to pinpoint everything from the initial stressors to what you have to work on to fill the missing gaps in your relationship with food. Here are a few questions you should ask yourself:

HOW REGULARLY AM I EATING?

Regular meals and snacking are two keys to having steady, balanced energy levels, blood sugar, and appetite regulation. If you’re someone who is mindlessly eating because you’re hungry due to all the meals you skipped throughout the day, that’s a problem. But that’s a problem with a lot of easy fixes. First and foremost, aim to have a steady breakfast full of protein, fiber, and healthy fat. 

Examples include eggs, chicken, Greek yogurt, tofu, string cheese, fish, or your morning bowl of oatmeal with Greek yogurt, peanut butter, and honey.

For healthy fats, you can go for seeds, whole nuts, olive oil, nut butter, and avocado.

For fiber, you can go with veggies, fruits, rice, quinoa, beans, oats, etc.

HOW AM I MANAGING STRESS LEVELS?

How do you go about managing stress? Like we mentioned, food can easily become an unhealthy coping strategy for when you’re feeling stressed. If your mindless eating happens to occur around usually stressful periods, you should try to develop some additional strategies that will help you deal with all the extra stress and difficult emotions you’re experiencing. This could be anything from meditating, reading a book, calling a friend to journaling and doing exercise. Everyone is different in the ways that they distress, so don’t hesitate to experiment with ways to take care of yourself. 

THINK ABOUT THE WHEN AND YOU’LL FIND THE WHY

If your mindless eating tends to happen around the same time every day (let’s say, the 4 p.m. slump you get at work), then simply switching up your schedule a little bit could be very helpful. 

For example, if you experience an afternoon slump, this often happens when you’re hungry for a snack between lunch and dinner. If you add a protein-rich, fiber-rich snack to your afternoon, such as an apple with string cheese or some whole-grain crackers with peanut butter, you’ll probably feel much more energized during that time. 

As the evening approaches, make sure your dinner includes satisfying protein, carbs, and veggies. If you skimp on your carbs during dinner, your body is going to crave them. Your body needs carbs! Then switching up your routine by playing a game, doing some yoga, reading, or journaling during that time could also be helpful. 

THE BOTTOM LINE IS…

Instead of always trying to beat yourself up for your habit of mindless eating, you should try to dig in what’s causing it. There are ways in which your body and your mind may be telling you why. 

We can always learn from our own behaviors, and in cases such as this one, fixing mindless eating could actually mean focusing more on nourishing yourself throughout the day or just targeting stress management in better ways. Remember to slow down and take better care of yourself, and sometimes, mindless eating may be the perfect clue that you need to do exactly that.

Hey Angels and Alphas,

This year, you decided to commit (or recommit) to eating healthier, fresh, whole foods. But there’s just one snag: it can take so much time to wash, cut, cook, prep, and overall take care of your diet. 

That’s where convenience foods come in and save the day. Think about the pre-cooked brown rice and lentils, or the washed and halved (or even shredded) Brussels sprouts. These are products created for convenience, and they can help you reduce your prep time while allowing you to eat healthy, quick meals more often. 

Here are 5 tips and tricks you can keep up your sleeve next time you’re doing some healthy meal prep shopping: 

#1 DON’T BE AFRAID TO GET CHILLY

Keep your freezer stocked with broccoli florets, cauliflower rice, frozen veggies, you name it. These products are all great options to have on hand and they guarantee you’ll always have a veggie available for mealtime. 

What’s more, they need pretty much no washing or chopping, and they’re extra good because they reduce food waste (because let’s face it, a lot of people have trouble eating fresh produce before it goes bad.) Steam, roast, or saute frozen veggies, or throw frozen cauli into a smoothie and blend for that extra dose of fiber.

The same goes for frozen fruit! Frozen cherries and grapes will make amazing snacks. At the same time, berries can be heated in a microwave to make a sugar-free syrup for your waffles or whole-grain pancakes.

#2 PICK OUT YOUR PRE-CUTS

While the cost might be a little bit higher, pre-cut and washed veggies are some of the most convenient products that can save you a ton of time in meal prep.

Try to find pre-chopped broccoli and cauliflower or even pre-snapped green beans. Shredded Brussels sprouts. Cubed butternut squash. The possibilities are endless! Or you can consider purchasing veggies that don’t require any chopping (just a quick rinse.) These can include peapods or baby bell peppers.

#3 TRY OUT PRE-COOKED PROTEIN

Not everyone has the time to cook chicken or fish as soon as they come home. Or whenever they need a meal. If this sounds like you, you should know it’s absolutely OK to rely on pre-cooked proteins. You just have to make sure you’re choosing them wisely.

Some options might be very high in sodium and fat. But if you can find pre-cooked proteins with minimal added ingredients, such as no-salt-added canned tuna, beans, chicken, or pre-cooked frozen shrimp, you’ll save yourself a ton of time in meal prep. 

A rotisserie chicken also saves on prep, and not to mention, it’s usually a lot juicier than purchasing pre-cooked chicken breasts. When shopping, try to find options that contain less than 20 percent of your daily recommended value for sodium per serving.

#4 SMOOTHEN THE PROCESS WITH SAUCE

Here’s one thing you won’t see a busy person doing on a weeknight: simmering their own sauces. With all the amazing bottled simmer sauces, seasoning packets, and marinades out there, you never have to make your own sauces if you don’t want to. They have the ability to lift a bland, basic meal into an interesting, craveable one. 

Here’s one warning: read the nutrition label and every ingredient on that ingredient list. Try to find a product that packs less than 10 percent of your daily recommended value for saturated fat, added sugar, and sodium. Read through the labels and try to find products that are made from whole foods while keeping the added sugars and salt to a minimum. 

#5 PACKAGED WHOLE GRAINS MAKE YOUR LIFE EASIER

You don’t want to spend an hour of your time boiling brown rice for tonight’s stir-fry? Not a problem. You can just vent a pouch of parboiled rice and just zap it in the microwave for about 90 seconds. After that, you’ve got a meal ready to get dressed up. 

Just make sure you’re buying products that only contain rice or grain. If they’re seasoned, pay attention to the sodium. Sodium levels can skyrocket if you’re using multiple products with added sodium all in one meal. Still, you’ll be one step closer to a delicious, easy-to-make, good-for-you meal that will help you move closer to your goals.

Hey Angels and Alphas,

We all know teaching children to be healthy eaters is a very difficult task, especially if they’ve made the decision to only eat two things such as hot dogs and macaroni & cheese. 

However, if you just have a little patience, a great strategy, and this child-friendly grocery store list, you can expand the horizons of your kiddos and help them learn how to enjoy healthy foods, too!

THE STRATEGY IS SIMPLE…

When you’re trying to get your kiddos to consume more fruits and veggies, you have to introduce them to these foods when they’re nice and hungry. All of a sudden, you’ll have your kid asking you for a bite of your sauteed mushrooms on the stovetop because they smell delicious. When children are hungry, this will help veggies go down… and they’ll appreciate them more! And so will preparing kid-friendly meals that are tasty – with a little butter and garlic, you can go a long way.

This kid-friendly grocery guide should be your go-to when trying to find meals that your kids will enjoy and appreciate. 

THE ULTIMATE KID-FRIENDLY GROCERY STORE GUIDE

VEGETABLES

Cherry tomatoes, sugar snap peas, spaghetti squash, sweet potato, peas, green beans, corn, celery, broccoli, cucumber, lettuce, baby carrots, bell peppers, and zucchini.

FRUITS

Strawberries, oranges, mango, pineapple, grapes, kiwi, blueberries, apples, bananas, and clementines.

BEANS, SEEDS, LEGUMES

Refried beans, edamame, chia seeds (which also go well in chia pudding), black beans, garbanzo beans. 

MEAT & FISH

Tune, shrimp, salmon, ground beef, cod, chicken thighs/chicken breast, bone-in chicken drumsticks, ground turkey.

GRAINS & BREAD

Oatmeal, dry cereal (with less than five grams of sugar per serving), whole-grain crackers, whole-grain bagels, brown rice, whole-wheat pasta, and corn tortillas.

FROZEN FOOD

Corn, broccoli, cauliflower rice, fruit blends, fish sticks, sweet potato fries, mixed peppers, mixed veggies, green beans, veggie burgers, whole-grain waffles, and edamame.

SAUCES & CONDIMENTS

Soup, pesto, olive oil, jelly/jam, salsa, ranch dressing, maple syrup.

SNACKS

Unsweetened apple sauce, raisins, popcorn, hummus, granola, corn tortilla chips, nut butter, trail mix, pickles, and dried fruit.

DAIRY & OTHER DAIRY ALTERNATIVES

Yogurt, tofu, milk, eggs, butter, nut and seed milk, parmesan cheese, and string cheese.

STRATEGIES FOR KID-FRIENDLY SHOPPING

• Leave your kids at home (or order ahead for your curbside pickup) so you can avoid impulse purchases.

• Let your kids help you carry the bags of groceries.

• Keep your kids busy in the store via coupon hunting or managing the grocery list. Kids love to cross things off the list!

• Shop the perimeter of the store and don’t go down aisles full of processed foods because kids will go crazy! Or at least save them for later in the trip, when your cart is already full of healthy food.

• Let kids choose the protein and veggies they want to eat. This will help them during dinnertime because they’ll see the food they chose at the table.

STRATEGIES FOR KID-FRIENDLY MEALS

Still unsure what to make? We’ve included a bunch of kid-friendly meal ideas that you can use, recipes for which you can find pretty much anywhere online. Try them out and see what your kids end up enjoying! Then you can add them into your usual meal rotation.

• For breakfast… cookies? Not usually, but you can go with peanut butter breakfast cookies if you want a perfect, fiber and protein-packed meal.  

• For lunch… bring together your kid’s favorite protein and veggie, and serve alongside a small dessert.

• For a snack… you can pretty much buy something from the store or make something yourself, but all you need to know here is to keep the added sugars down to a minimum. The last thing you want is a 4 p.m. snack that leaves your kid unable to fall asleep at night.

• For dinner… most kid-friendly dinners include a lot of veggies, but you have to make sure your kids are tired from playing around or just really hungry. This way, they’ll appreciate the meal more.

Hey Angels and Alphas,

It’s been chocolate season for a while now! And with Valentine’s Day right around the corner, this deep, dark, and delicious treat is going to be splashing its way across the corners and shelves of your local grocery store. 

The health benefits are touted across countless headlined articles (including this one!) – but is chocolate really a superfood measuring up to the hype of chia seeds, green tea, and other touted superfoods?

Here’s what we know so far.

Numerous studies have found that dark chocolate is highly nutritious, rich in antioxidants, and has the potential to improve your blood flow, lower your blood pressure, increase the “good” type of cholesterol, enhance your skin quality, reduce inflammation, and even improve blood flow to the brain. In fact, chocolate was actually eaten throughout history for its healing properties.

But do the billions of dollars that Americans spend on chocolate annually also equate to billions of health benefits? The answer is a (not-so-surprising) no.

You have to eat a ton of commercially available chocolate if you want to reap its benefits. And you know what comes with that? A ton of calories!

Chocolate is indeed healthy – when it’s in its most whole, pure, raw form. But the chocolate we eat nowadays doesn’t really come packaged that way.

All chocolate begins its journey as just a fruit on a cacao tree. The seeds that grow inside it are something called cocoa beans. Once they’re harvested, these seeds are dried, fermented, and roasted so they develop their deep flavor. The inner nibs are the real start of the bunch with their nutty, crunchy texture. In most chocolate bars, nibs are ground to create a chocolate liquor (this has nothing to do with a cocktail,) which then gets mixed together with milk, sugar, and other ingredients such as spices and vanilla.

So, is there a way in which you can work chocolate in your balanced, healthy diet? Yes, but nibbling on chocolate bars isn’t going to get you there. The more your chocolate gets blended and processed, the less potent are its benefits.

Today, we’re here to explore the health benefits of chocolate, so you can find whether it’s worth it or not to fit it inside your diet.

FIRST, ANTIOXIDANT POWER.

Flavonoids are a type of polyphenol or micronutrient that’s found naturally in plants and it helps protect them from environmental toxins and repair damage. They’re powerful antioxidants and found highly concentrated inside cocoa beans (which are a fruit, by the way.) In high doses, these compounds will carry anti-inflammatory, anti-oxidative properties to your body, preventing and restoring your cells.

SECOND, HEART HEALTH.

Flavonols are the main flavonoid that’s naturally found in cocoa beans. They also happen to be responsible for the bitterness we often taste in bars of raw chocolate. Flavonols are especially beneficial to the heart, improving your blood flow, increasing your circulation, reducing the risk of clots, and potentially reducing blood pressure.

THIRD, HEALTHY GUT.

Two of the most potent flavanols you’ll find out there are epicatechin and catechin. Both of them increase blood antioxidant activity, reduce oxidative stress, and even promote better gut health. The presence of both of these inside chocolate improve the quality of bacteria in your gut, increasing the amount of healthy bacteria and reducing the number of pathogenic bacteria. The darker the chocolate, the better it is for your gut.

FOURTH, BETTER IMMUNITY.

The antioxidants found in cocoa beans will help reduce the oxidative stress on your body by inhibiting and reducing the amount of free radicals. Free radicals send our immune systems into overdrive, so it’s important that we keep them under control.

FIFTH, IMPROVED BRAIN HEALTH.

Theobromine and caffeine are two components found in chocolate that boost and improve mood and energy. Both of these substances block your body’s adenosine receptors. This helps you feel more alert. When adenosine initially binds to its receptors, it then slows down neural activity. The result? You begin to feel sleepy.

Some studies have even said chocolate promotes the production of serotonin (the stabilizer of good mood.) But, the reality is most of these mood-boosting compounds are found in a very small quantity of the chocolate we eat. It’s more likely the overall experience we undergo while eating chocolate — that one single moment of instantly satisfying a sweet tooth— that is likely responsible for the “euphoria” we often feel after nibbling on chocolate.

Hey Angels and Alphas,

In the world of sports nutrition, athletes are constantly reevaluating how they can make the most out of their days by scoping out net workouts as well as the latest gear, making massive goals and generally improving their healthy habits. Part of this annual refresh will include overhauling your diet so it can align with your fitness goals.

Jumping on the nutrition bandwagon for new trends can indeed be inspiring, motivating, and let’s not forget fun, as long as you’re following the right trends and dodging those that are potentially harmful. Today, let’s talk about our favorite sports nutrition trends to try out in 2022.

SPORT NUTRITION TRENDS YOU CAN TRY 

#1 FUNCTIONAL FOODS

The term functional food basically refers to anything that attaches a specific health benefit to one (or more) of its ingredients. While this is nothing new, it’s ramping up in popularity this year. For example, a yogurt is just a yogurt, but when you fortify it with probiotics, all of a sudden it becomes a health-boosting food. 

Functional health is focused on targeting your fitness and health goals by eating a diet rich in high-quality foods that always go above and beyond. While some of this is surely fluff, ultimately this places the focus on choosing ingredients that will have a robust nutrient profile. For example, adding apple cider vinegar to help regulate your blood sugar, choosing omega-enriched eggs, or sipping on bone broth to promote gut restoration. 

#2 ENHANCED CONDIMENTS

Regular ketchup is too regular for 2022. Now, our condiments come with specific health purposes, flavor enhancements, or they come fortified with extra nutrients. Small-batch makers are starting to bring unique options including beet ketchup, tomato cashew butter, fermented dressings, and others that will make sure our plate is never boring. If these sound too fancy for you, try stocking up your pantry with global condiments such as lime pickle, kimchi, harissa paste, and more. Since most of these include at least some form of fermentation, veggies, umami, heat, and herbs, their benefits will go way beyond flavor and promote better digestion, gut health, and utter satisfaction.

#3 HEAVY BREAKFASTS

Say hello to fasting’s arch nemesis. If 2021 gave us anything, it was more and more time to cook and eat at home. This led us to appreciate full breakfasts more, and we realize they’re not leaving anytime soon. 

Athletes are jumping on this trend, as well. Fueling your body in the morning will not only help stimulate recovery and prevent large calorie deficits, but it will also lead you to make healthier choices throughout the day because your blood glucose will be stable, you’ll be more focused, and you’ll enjoy less managed hunger throughout the day. 

If you opt for a big bowl of oats with Greek yogurt and fruit, you’ll create a nutritionally loaded breakfast that can keep you satiated until lunch to say the least.

#4 ALTERNATIVE SUGARS (PASS)

One trend in the sports nutrition world you would most likely be better off passing on is the trend with alternative sugars. It’s almost impossible to go on social media without seeing delicious desserts that claim supposed health benefits. 

And most of these recipes have simply swapped one sugar source from granulated sugar to an alternative such as coconut sugar, maple sugar, date sugar, and more. All of these sugars are basically broken down from another plant, which leaves an easy to absorb carb that spikes energy. Whichever taste you prefer, don’t be fooled that one is healthier than the other.

#5 SUGARY COFFEE (PASS)

And finally, here’s another trend you’d be much better off without – the whole craze with sugary, whipped coffee that came and went pretty quickly this year. Unfortunately, several other trends related to coffee have been popping up ever since. Many of these will rely on adding a ton of sugar or other processed ingredients to your otherwise healthy cup of morning coffee. So avoid the artificially flavored creamers and sweeteners that are basically junky additives in disguise. Instead, try drinking your coffee as black as possible, or try including the natural sweetness and flavor of other spices and herbs such as maple, turmeric, or a rosemary variety to brown sugar. 

Hey Angels and Alphas,

Caffeine is a substance countless people around the world start their day with because it helps them feel awake and focused. Others use it for special occasions such as long drives or even late-night engagements so they can stay alert. Athletes can use it to boost their performance. And it’s pretty much the most well-studied, legal performance aid.

Since caffeine was removed from the WADA’s list of banned substances, roughly three-quarters of all athletes use it strategically to better performance. While it’s very popular and known to improve results, the supplement does have some downsides that make it a bad choice for a small portion of people.

Let’s talk about these downsides.

First of all, it interferes with your sleep. 

Caffeine’s job is to keep you alert, and that’s great. But how quickly or slowly you process caffeine will vary from person to person based on different factors such as age, genetics, diet, gender, etc. The stimulant will typically stay in the body for about 4-6 hours. Athletes who tend to consume high amounts of caffeine and train later in the day might be hindering their sleep, and ultimately, their performance. 

Here’s a fix: try consuming all your caffeine before noon so you make sure your coffee won’t interfere with your natural sleep schedule.

Second of all, you build a tolerance to it.

The brain can basically increase receptors for caffeine with long term, high intakes. This means you’re likely going to need more to feel the same effect. Consuming a bit each day can easily lead to consuming moderate quantities and then large amounts because you build a tolerance to coffee quite easily. This can happen without you even being aware, due to the prevalence of caffeine in drinks, supplements, and food. It’s everywhere – sport gels, gums, waters, tea, and more.

Here’s a fix: track your eating and drinking habits so you can figure out how much caffeine you’re really consuming on a daily basis.

Third, it will hinder the absorption of nutrients. 

People concerned with their fitness, who are typically invested in healthy eating, often consume coffee without adding this consideration. Consuming caffeine will always interfere with the absorption of vital nutrients that your body needs to stay active such as iron, magnesium, calcium, and B vitamins. 

In fact, consuming caffeine with your meal might mean reducing your absorption of iron by up to 50 percent.

Here’s a fix: if you want to make sure you’re getting in enough nutrients every single day, consume caffeine away from your meals.

Fourth, it has an impact on heart health.

The scientific literature on the topic doesn’t come up with a conclusion on whether caffeine is good or bad for your heart. 

In general, using up to 600mg of coffee a day is considered safe, but there isn’t much research available for people consuming over that amount. About a quarter of adults consume more than 600mg every day, making this a legitimate concern. 

While people involved in ongoing physical fitness will generally have better heart health than sedentary people, there is always a known risk of experience cardiac events during serious performances such as a marathon. Consuming excessive pre-case caffeine could lead to that risk increasing.

THE BOTTOM LINE IS…

Many of these issues are truly personal and they will ultimately vary highly from person to person, making specific guidelines hard to advise. If you suspect that caffeine is causing your body or your mind stress, you should start with reducing the amount of consume every day. 

Once that substance is eliminated, you can evaluate how you’re feeling and whether or not you want to return to using caffeine daily or only at important moments and performances (or not at all.)

Hey Angels and Alphas,

Over the last couple of years, intermittent fasting has gained a ton of traction for its potential benefits on weight loss. However, recent research has shown us time and time again that this ancient practice has innumerable benefits to the human body that go way beyond slimming your waistline. One of these benefits is helping you live longer. 

THE RESEARCH BEHIND IT

How could something as simple as not eating for a portion of time help you live longer? The answer lies in a few pieces of evidence found in both human and animal studies.

For example, in one study, fasting has shown improvements in the blood pressure and resting heart rate of individuals, making it advantageous for your cardiovascular health. This, along with several studies, has suggested that intermittent fasting can be a great strategy for losing weight, preventing obesity and diabetes (both of which have been related to shortened lifespans.)

A 2018 animal study actually showed that when animals (in this case mice) ate only one meal a day, and had a long fasting period, they not only had longer lifespans, but also demonstrated that they experience significantly less risk for age-related liver diseases or metabolic disorders.

In study reviews, experts note that fasting improves blood sugar regulation, lowers inflammation throughout the body, and increases the body’s resistance to stress. All of these can have a significant impact when it comes to longevity.

SHOULD YOU TRY A FASTING WINDOW?

Like any strategy that is all about changing how you eat, results will vary from person to person. Especially if you make initial missteps such as overeating during your “food window”, being sedentary, choosing unhealthy foods, and making drastic changes. 

Also, you should keep in mind that you may need to play around with all the different variations of intermittent fasting so that you find one that best works for you. Although experts have noted that time-restricted windows of 6-8 hours seemed the most effective, neither of those may actually be the right fit for you. But that’s OK! You can still do intermittent fasting your way.

For example, you might expand your eating window to 10 hours, or you can start playing around with the number of days in which you’re going to fast. A 5:2 plan can easily be tweaked into a 7:1, based on how you want to implement fasting in your day-to-day life.

If you’re just getting started, it’s much better to look at fasting as a long-term strategy so you can actually experiment with some different schedules, rather than think you need to stick to just one specific schedule because it happens to be what worked for your friends/family members before.

HOW TO GET STARTED

Intermittent fasting does not involve specific foods. Instead, it’s just a strict schedule regarding *when* you eat. That being said, attempting to get into intermittent fasting is a great opportunity to overhaul your entire diet if you’ve been getting just a little too fast-food-reliant lately. 

One of the major advantages of intermittent fasting is that it can become a part of any other eating plan you’re following. It can be a great kick off to changing your health habits entirely so you can include more healthy foods (if you’re not doing that already.)

The easiest way you could go about intermittent fasting is to do the most common variation first. This is an 8-hour eating window, followed by fasting time that includes regular sleep. For example, if you “break your fast” at 9 a.m. and have dinner at 5 p.m., then not eating again until the next morning would be an example of the 8-hour eating window. 

Giving yourself at least a couple of days (or ideally more) every time so you can switch strategies is very important. This allows you to see your improvements in other areas of your life such as better sleep, mood, and more energy. Just as you might do so with food tracking, recording the effects of intermittent fasting daily will help you determine how well you’re adjusting (and if this approach is right for you.)

It’s also possible that fasting is just not your thing. And that’s OK, too! But most likely, simply trying out this eating plan is likely to help you become more conscious of what (and when) you’re eating.

Hey Angels and Alphas,

We all know athletes are most often motivated to explore their diets further and make changes based on their different quests for performance enhancement. And while this often includes things such as weight-loss practices, food supplements, and sport foods, there is an immensely valuable, health-promoting and potentially ergogenic form of help that is often overlooked by most athletes: flavonoids.

What exactly are flavonoids?

Flavonoids are phytonutrients rich in antioxidants that are found in a variety of plant foods including grains, tea, veggies, fruits, wine, chocolate, and even bark. There are about six subgroups of compounds that make up the entirety of flavonoids, and more than 6,000 of them have been individually identified. 

The major subgroups include:

• Flavonols
• Flavan-3-ols
• Flavones
• Isoflavones
• Anthocyanins
• Flavanones

We can easily see how this classification may get confusing because many compounds easily become clumped together interchangeably in most common nutrition advice. Individual or groups of different flavonoids may occur in the same foods, such as anthocyanins and flavan-3-ols, both of which occur in strawberries, or in separate foods such as peppermint that contain flavones and flavones only.

Flavonoids work together to improve cellular activity, reduce the damage free radicals do to your system, and each vitamin is essentially responsible for a different health-promoting body function. 

Different flavonoids have distinct functions ranging from managing cardiovascular health to even balancing the anti-inflammatory response. And that’s another reason why it’s crucial for athletes not to rely on their limited intake of whole foods in favor of simple carbs and supplements.

Flavonoids can give you that extra edge you’re looking for.

Flavonoid-rich foods are a staple in any health-promoting diet. And there might be some proof out there that these compounds can provide athletes with an extra edge in performance. 

When exercise is taken to a point where it’s no longer general physical activity and reaches into the point of exhaustion, low rest periods, and sore muscles, there is a massive chance that inflammation and oxidative stress are increased throughout the body. 

Reducing the ill effects of the inflammation exercise induces may help many competitive athletes. There is evidence that flavonoids can bring specific benefits in specific instances, though more research is necessary to be conclusive on their applications in real-life situations.

Quercetin will help you lose weight and gain strength.

Quercetin is one of the more well-studied forms of flavonoids. It’s a compound found in a variety of plant foods such as apples, nuts, capers, cherries, red wine, black tea, beans, leafy greens, and more. 

Since there is no shortage of foods that provide this nutrient, it’s very likely that your diet contains enough quercetin. However, the amount that you’re taking in right now may not be that effective when it comes to creating a performance edge. Dietary evaluation will conclude that the average person consumes up to 30-35 milligrams a day of this nutrient, but most studies that have included this nutrient have used a dosage upwards of 500 milligrams. 

To bring the benefits of quercetin to the mainstream, one study used a 500mg dosage and combined it with vitamin C. 

Introducing it to male athletes, they discovered an improved metabolic rate, body composition, and better total energy expenditure. Most athletes would agree that leaner body composition could bring a competitive edge. 

While this study has shown positive outcomes from supplemental forms of flavonoids, it’s widely accepted that people who eat a diet heavier in nutrient-rich foods are less likely to suffer from being overweight.

FOOD SOURCES OF FLAVONOIDS

Most dietary flavonoids will be provided by foods rich in fiber. These are the types of foods that a lot of athletes might avoid due to gut distress.

That being said, certain foods such as dark chocolate or tart cherry could provide a high enough source to be beneficial. Increasing chocolate intake could allow athletes to meet the high-energy demands of their workouts while providing them with beneficial nutrients such as iron that might otherwise be limited in a performance diet. 

The flavonoids contained inside dark chocolate might play a specific role in improving the availability of nitric oxide, and therefore, reducing the oxygen cost of exercise.

Hey Angels and Alphas,

If you’re trying to improve your fitness and lose weight, you know how important nutrition is in that whole equation. And increasing your protein is, usually, a great idea. After all, this is one of the main macronutrients that helps you feel fuller for a long time, as well as build and maintain muscle to keep your metabolism revved up.

That being said, you might not need as much as you initially think. Most Americans can pretty much rest assured that they’re not deficient in protein. In fact, studies actually show that the majority of Americans get more than enough thanks to high-protein foods such as meats, legumes, nuts, beans, and seeds in their diets.

In general, adults will need a little bit over 1 gram of protein per kilogram of bodyweight (or at least 0.8 grams of protein for every kilogram of body weight.) You’re pretty much covered if you dedicate anywhere from 15 to 30 percent of your intake to protein. 

That being said, some people might struggle to meet their daily protein needs. We’re here to talk about four groups that could potentially be low on protein, as well as how to make sure you’re hitting your daily protein goals.

VEGANS

Contrary to popular belief, the overwhelming majority of vegans do hit their daily targets for protein. That’s not a problem. But it is a problem when you’re a newbie transitioning from a diet that was traditionally high in meat so you can consume more high-quality, plant-based proteins. Be mindful that you should include protein in every meal. Whole grains such as quinoa, as well as things like nutritional yeast and chia, hemp, and flexseeds, will be easy solutions to this and they can easily be thrown in your cart. They can stack your shelves for whenever you need them.

PEOPLE ON DIETS (especially CALORIE-RESTRICTED)

If you’re depending on a slight caloric deficit in order to lose weight, one smart strategy you could follow to preserve muscle mass is to up your intake to about 1 gram per pound of body weight every day. To do this, you have to maximize the amount of protein you’re intaking with every meal. Experts recommend high-protein lentils or chickpea pastas, high-protein oats, high-protein peanut butter, and small handy snacks such as hard-boiled eggs to help you reach that protein goal. 

ATHLETES

Most athletes have absolutely no problem hitting their protein needs without the help of shakes or supplements. But if you’re an elite competitor, or someone who works out an hour or more the majority of the week, you will generally have a higher recommended protein range than someone who doesn’t work out as hard. Aim for the 1 gram of protein per pound of body weight every day, and remember that it’s a good idea to always drink a post-workout shake to fuel your body with the essential protein and carbs it needs to adequately recover after a scrutinous workout. 

ELDERLY ADULTS

Adults over the age of 65 might be getting too little protein. One thing we know for sure, they require more to maintain strength with age. Dips in appetite, as well as the ability to absorb the nutrient, mean that 1 in every 3 older men and 1 in every 4 older women could be consistently not meeting their daily requirements for protein. To overtime this deficit, you should aim for at least 0.5 to 0.9 grams of protein for every pound of body weight. Protein shakes and snacks like walnuts could be a great way to keep up with that daily intake of protein and make sure you’re getting the adequate amount to maintain proper health. 

THE BOTTOM LINE IS…

In most cases, there’s no cause for alarm. Many of us are getting more than enough protein through our diets alone. But if you’re concerned you might be going low on protein, the best next step for you is to stack up on high-protein snacks and maybe even visit a dietitian for personalized guidance. 

Hey Angels and Alphas,

One of the best, most productive things you can do for your nutrition and overall health is to give yourself a gut health check. With approximately 70 percent of your immune system located in the gut, it’s safe to say that if you have a healthy gut, you’ll likely be healthy too.

Your gut microbiome is home to trillions upon trillions of bacteria that thrive off the foods you eat. They play a role not only in your digestive health, but in your mental health, too! 

There’s emerging evidence that there’s a connection between the gut and the brain which is basically a whole set of neurotransmitters that reduce stress, anxiety, and depression.

But what does this all mean for you?

Healthy food stimulates healthy bacteria in the gut. In fact, there’s evidence to suggest it can alter and modify this “second genome” which has been directly linked to the foods we eat. 

A study led by Harvard University discovered that your diet can alter a big part of the population of human gut bacteria in just as little as a day. 

As with anything, the reverse is also true. Diets that are low in fiber, high in processed foods, and refined sugars have been linked to lower bacterial diversity and conditions such as obesity and diabetes. 

But a diet that’s rich in fruits and veggies helps heal your gut lining and prevent bad bacteria from entering your bloodstream.

So how do we go about getting more of these healthy bacteria in our diet? Here are 5 foods that have been labeled superfoods when it comes to gut health.

#1 KEFIR

Kefir is similar to liquid yogurt that’s naturally effervescent. It’s cultured up to 8 times longer than yogurt, giving all its healthy bacteria plenty of time to multiply. It contains more than 12 strains of healthy bacteria as opposed to the 2 strains found in regular yogurt. Not only that, but it has up to 11 grams of protein per cup!

#2 KIMCHI

Kimchi is a spicy Korean side dish that’s created by mixing cabbage and other veggies and herbs such as chili peppers, ginger, garlic, and even fish sauce – all of which has been set aside to ferment for a certain period. Fermentation is a natural process that breaks down natural sugars to form lactic acid. Lactic acid is a preservative that prevents bad bacteria from growing and even bumps up the contents of good-for-you vitamins in foods.

Fermentation is similar to a form of pre-digestion which makes nutrients that are typically hard to digest more bioavailable. It also adds pungent and sour flavors to foods. 

#3 YOGURT

Yogurt is full of active cultures that help with digestion, but it also helps us absorb nutrients from the foods we eat. The FDA requires that there must be at least two strains of bacteria in all yogurt, although manufacturers can freely add more. Yogurt is also packed with protein and one cup delivers up to 30 percent of your daily calcium needs which is even more readily absorbed due to the probiotics. 

#4 MISO

This nutty, savory paste is made of fermented soybeans. It’s loaded with the umami flavor and it’s very rich in probiotics. Its concentrated salt content (which is about 500mg per tablespoon) will help protect your healthy bacteria from contamination. And there’s even a balanced sweetness that makes the flavor much milder than that of other fermented foods. Miso is also super versatile – it’s a great addition to soups, dressings, and glazes for roasted veggies. 

#5 SAUERKRAUT

In its most basic form, sauerkraut is essentially just cabbage and salt. But as a bonus, you get millions of good-for-you bacteria similar to the ones found in yogurt. 

When they are sealed airtight, they convert their natural plant sugars into lactic acid which aids digestion, increases the bioavailability of vitamins, and gives sauerkraut a pleasantly sour taste. Radishes and cucumbers are often mixed with it. Choose refrigerated varieties instead of typical canned varieties because the process of pasteurization essentially kills probiotics. 

A word about prebiotic-rich foods.

Prebiotics work as “food” for all those healthy bacteria we want to flourish inside our gut. We use prebiotics to stimulate our probiotics. Prebiotics are very high in an indigestible fiber also known as inulin. It further enhances the gut’s production of friendly bacteria. Food sources include whole wheat, cabbage, leeks, artichokes, flaxseed, seaweed, and more.

Hey Angels and Alphas,

Did you know 74 percent of all the items (even those you’d usually consider nutritious) in your local grocery store contain added sugar? 

Whether you never stop by the bakery or snack down on some chocolate bars, it’s very much likely that you’ll probably eat more sugar than you realize. 

Natural sugars found in things such as dairy and fruit are usually accompanied by fiber. Fiber helps slow down your digestion and prevents pesky blood sugar crashes. Not to mention, the added fiber offers a ton of vitamins and minerals to your body. Moreover, massive sources of added sugar such as candy, cakes, cookies, cereal, and more, usually don’t contain any of these healthy ingredients. 

And you also have other sources of added sugars out there like yogurt, hamburger buns, meat, chicken, things you would never associate with sugar.

The AHA recommends limiting your added sugar intake to no more than 9 teaspoons of sugar for men and 6 teaspoons for women. This is roughly the amount of sugar you’d find in 12 ounces of soda. That being said, the average American still consumes over 70 grams of sugar a day. 

Today, we’ve compiled a list of signs you can use to gauge whether you’re eating too much sugar. Let’s get started.

#1 YOU CRAVE SUGAR

When you eat something that contains sugar, this activates the reward center of your brain and makes you want more. The brain then adapts to the dopamine (or feel-good chemicals) that are released when you consume sugar. 

The problem is that, over time, you may start needing more and more sugar to experience that same pleasurable feeling. The same way you would build a tolerance to alcohol and need more and more alcohol to feel buzzed. This can lead to a vicious cycle that holds you on sweets and makes you feel like you’re downright addicted to sugar.

#2 YOU OFTEN FEEL TIRED

Do you find yourself reaching for a quick, sugar-rich snack whenever you want to power through a deadline? When the sugar hits your bloodstream, this makes your blood sugar levels spike, giving you a boost of energy. But since added sugar isn’t packaged alongside the same healthy nutrients such as fiber and protein, this results in a blood sugar crash that zaps you of your energy. 

If you have a sugary breakfast and then you eat something sweet with your lunch, your entire day will likely be a series of drops and spikes. This will cause you to rely on sugar whenever you start feeling sleepy.

#3 YOU NOTICE YOU’RE GAINING WEIGHT

Whether you’re drinking sugary drinks, soda, fancy coffee shop concoctions, or any other sugar-rick drink, you should know they do almost nothing to promote fullness. This leads to a calorie surplus that ultimately promotes weight gain.

Additionally, when you regularly consume processed foods instead of whole foods such as fruits, veggies, nuts, and whole grains, you’re basically asking to gain weight. Processed food is very high in sugar and low in fiber. This makes it very easy for you to over-consume processed foods. This, in its own right, leads to a caloric surplus and a larger waistline. 

#4 YOU EXPERIENCE BRAIN FOG

People who regularly consume foods high in sugar tend to feel hazy, unable to focus, and confused. This is also known as brain fog. It makes you feel lethargic and less attentive when you’re consuming lots and lots of sugar. Sometimes, you might not even realize you’re in a brain fog until you cut back on your consumption of added sugar. The difference in overall energy levels can be extremely noticeable if you suddenly go from eating a high-sugar diet to a diet full of plants and whole foods.

#5 YOU HAVE A BAD MOOD

Research out there has suggested that people who consume tons of sugar are more likely to feel depressed and anxious. Since sugar plays a role in the inflammatory process, and it has been thought to be involved in depression, the connection here is clear. 

There’s also a massive association between the healthfulness of your gut and the different disorders that affect your mood. Bacteria which resides in your gut produces neurotransmitters such as dopamine, serotonin, and norepinephrine, all of which are directly involved in the regulation of your mood. While a sugary diet will hurt your gut health, a diet full of whole foods will positively influence your mood.