Your Daily Calorie Need Decreases with Age

As you get older your muscle mass decreases and your metabolism slows down; thus it reduces the number of calories you need to maintain your current weight. Your metabolism is your body's ability to break down nutrients and convert them to energy or store them as fat if you eat too much.

Usually a person's metabolism naturally starts to slow down around the age of 40. After that, if you continue to eat the same number of calories every day without changing your level of physical activity, you'll gradually gain some fat. A pound or two a year may not seem like much at first, but over the years the weight can add up.

You can't turn back the clock and become young again, but gaining unwanted weight as you age doesn't need to be inevitable if you put forth the effort to lose weight or maintain a healthy weight. Here's what you can do about it:

Stay active (or get active). Increased physical activity can help you maintain your weight. Resistance exercises like weight lifting can increase your muscle mass, which may increase your metabolism and number of calories burned. It also increases your strength and overall fitness. Aerobic activities such as running or walking burn calories while you're moving and they're good for your heart.

Count your calories. Calculate your daily calorie need with one of numerous calorie counting programs or Apps on the market. Remember to go back and recalculate your calorie need every so often as you get older and as your weight changes. Keep track of the calories you consume by Calorie Counting or by keeping a food diary. You may also want to invest in a kitchen scale until you become comfortable with estimating the serving sizes of the foods you eat.

Watch what you eat. Although you may need fewer calories, you still need to get your daily vitamin and mineral needs met. Choose nutrient-dense foods such as fruits and green and colorful vegetables that are low in calories and rich in vitamins and minerals. Lean protein sources such as fish and seafood are low in calories and contain omega-3 fatty acids that many diets are lacking. Make sure you get plenty of high fiber foods (non-starchy vegetables, whole fruits, legumes, and 100-percent whole grain products).

Watch your alcohol intake. Alcohol has more calories per ounce than carbohydrates or proteins, but has no other nutritional value. Plus it's often combined with sweetened mixers that add even more calories.

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Snacks That Will Boost Your Energy

We’ve all had that feeling soon after a hearty lunch. You can’t stay focused, your energy level plummets, and you wish you possessed a warm blanket so you could curl up under your desk for a quick nap. But you have important things to do—like completing that project or leading a team meeting in less than an hour.  

Afternoon fatigue can bury you. Sagging energy and raging food cravings are often placated with another cup of coffee and whatever refined sugar- and sodium-packed snack can be retrieved from the hallway vending machine. You might get a quick burst, but then it’s right back to the heavy eyelids in a half hour. 

You don’t have to suffer that fate anymore. I have four foods that will get your focus back on track so that you can finish your workday stronger than you started. Keep these products handy in your office, and you’ll never suffer from that 2 p.m. mental slog ever again.

Green Tea
While coffee reigns as the supreme afternoon pick-me-up, green tea should not be overlooked as it packs a unique nutrient profile coffee could only wish to possess. The unique combination of the amino acid theanine and caffeine has been shown across several studies to improve creativity, ability to multitask, and reaction time. Due to theanine’s interactions with specific neurotransmitters in your brain, your energy boost won’t be jittery, but filled with an alert calmness.

Almonds
Despite a history a being shunned during weight loss because of their high fat content, almonds are a great afternoon recharger that research from Purdue University shows will also aid in your weight-loss efforts. This is because almonds combine the nutritional trifecta for providing sustained energy: a mix of fat, fiber, and protein. Those elements allow almonds to offer a compact and convenient snack that gives you a smooth shot of energy that comes from controlling your blood sugar levels. Plus, nutritional research shows that people who regularly eat nuts have as much as a 50 percent reduced risk of having a heart attack.

Greek Yogurt
Afternoon fatigue often arrives with its partner in crime—cravings. This is when you should reach for a container of the protein-packed plain Greek yogurt. Research from the University of Missouri shows that protein quells the reward centers in your brain, helping you control your urge to tackle the leftover birthday cake in the break room. Protein also coaxes your body into better blood sugar control by stimulating the release of the hormone glucagon. Aim for a cup that has 20 to 23 grams of protein for your snack.

Dark Chocolate
Despite often being viewed as an illicit dietary indulgence, dark chocolate can help fight off that urge to take a siesta in the middle of the day. While dark chocolate does contain small amounts of caffeine, its real power comes from phenylethylamine. This bioactive compound can stimulate the release of the feel good neurotransmitter dopamine. (It’s also the same chemical your brain pumps to your body when you fall in love.) Research from Middlesex University in London shows that just smelling chocolate begins to shift brain activity towards greater attention. 

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5 Juices with More Sugar Than a Soda

Overview

Lovers of bottled fruit juices may have to rethink their infatuation. A new report from researchers at the University of Glasgow in the U.K. equated your glass of fruit juice to your can of soda—just with a few more vitamins. And your perception of how healthy juice actually is can be way off as well. When researchers polled more than 2,000 adults, people underestimated the sugar content in juice by a whopping 48 percent.



We’re not saying it’s time to ignore the juice aisle. While some varieties can be sugar bombs, others are still a healthy option for men, says Marjorie Nolan Cohn, R.D. and a certified personal trainer. “Especially after a workout, the natural sugars from juice can help restore calories to jumpstart recovery and provide a boost of hydration,” she says.

If you’re trying to cut extra sugar from your life, keep in mind an 8-oz serving of soda contains about 26 to 31 grams (g) of sugar. If your “healthy” juice tops that, then be suspicious. Follow this guide to make smart juice picks at the grocery store.

The Sugar Lie

Skip: Ocean Spray 100% Cranberry Juice
Sometimes you have to ignore the label on the front because the ingredients on the back tell a different story. This is one of those times. Though it boasts “no sugar added,” the juice is sweetened with grape and apple juice concentrates, contributing to 36 g of sugar per cup.

Sip: Lakewood Organic Pure Cranberry
It’s made with only cranberry juice to keep sugars low at 9 g per cup and nearly half the calories—75 compared to 140.

Pick Your Berry

Skip: Tropicana Berry Punch
With only 5 percent juice in the blend and high fructose corn syrup listed as the second ingredient, this juice drink will add 29 g of sugar to your day in just one cup.

Sip: R.W. Knudsen Just Black Currant
If you want a berry flavor, go for this 100 percent juice, which packs only 15 g of sugar per cup.

Label Distortion

Skip: Minute Maid Enhanced Pomegranate Blueberry
Contains 29 g of sugar per cup from a blend of five fruit juices from concentrate: apple, grape, pomegranate, blueberry, and raspberry. The juices are listed on the ingredients list in that order, too, which tips you off that there is more apple and grape than blueberry and pomegranate—kind of kills the buzz for why you bought it.

Sip: Eden Foods Organic Apple Juice
Apples are full of powerful antioxidants, too—and sometimes it pays to go back to basics with juice. This one packs an impressively low 12 g of sugar per 8 oz.

Green with Envy

Skip: Jamba Juice Kale Orange Power
It can be a smart pick, considering that it’s made with OJ, banana, and kale. However, the juice is made with more OJ and banana than the green stuff, and the sugar content is 40 g per 16 oz cup.

Sip: Evolution Fresh Essential Greens with Lime
If you’re going with a green juice, pick one that packs mostly vegetables—kale, celery, romaine—and a hint of fruit (lime) to keep sugars low. This one packs less than 12 g of sugar per 15.2 oz bottle.

Go Simple

Skip: Welch’s Essentials Orange Pineapple Apple Juice Cocktail
The label boasts “no high fructose corn syrup” and that’s true, but it also contains added sugar for a total of 31 g per cup.

Sip: Simply Orange Juice with Pineapple
Contains nearly one-quarter less sugar because it’s made with only orange and pineapple juice.

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12 Breakfasts For All-Day Energy

Better breakfasts

One of the biggest mistakes women make at breakfast time? Not eating enough. In the morning, your energy stores are depleted by as much as 80% from the night before. Without food, your body begins to conserve energy and burn fewer calories—making your metabolism take a nosedive. That may be why, in one study, breakfast skippers were nearly 5 times more likely to be obese than breakfast eaters.

The following meals are packed with special fat-fighting nutrients—fiber, omega-3s, calcium, and vitamin D—a power combination that burns fat and keeps blood sugar (and energy) levels steady. (They’re also the basis of Prevention's Outsmart Diabetes plan). So whether you have diabetes, prediabetes, or just want to eat better and have fewer cravings and binges, start your morning with one of these delicious, nutritious choices.

Whole Wheat Pancakes

Whole wheat flour and omega-3 enriched eggs turn pancakes from a forbidden decadence to a healthy diet staple. Cinnamon and flaxseed provide a sweet, comforting flavor and texture.

PREP TIME: 10 minutes
TOTAL TIME: 14 minutes
SERVINGS: 6

1 c white whole wheat flour or whole wheat pastry flour
6 Tbsp buttermilk powder
¼ c ground flaxseed
1 tsp baking powder
1 tsp baking soda
½ tsp ground cinnamon
Pinch of salt
1 omega-3-enriched egg
1½ cups water
2 Tbsp canola oil

1. COMBINE the flour, buttermilk powder, flaxseed, baking powder, baking soda, cinnamon, and salt in a mixing bowl. Stir to mix in another mixing bowl. Beat the egg with a fork or whisk. Whisk in the water and oil. Add the flour mixture. Whisk just until combined. Do not beat. Allow to sit for 5 minutes.
2. HEAT a griddle over medium-high heat. Turn off the heat and coat the griddle with cooking spray. Turn the heat back on to medium-high. Ladle ¼ cup of the batter onto the griddle to make each pancake.
3. COOK for 1 to 2 minutes or until the bottoms are browned and bubbles form on the top, adjusting the heat as needed. Flip and cook for about 2 minutes or until cooked through. Reduce the heat if the bottoms are browning too fast. Repeat until all the pancakes are cooked. Serve right away or place on a rack to cool for freezing.

NUTRITION (per serving) 87 cal, 4 g pro, 10 g carb, 2 g fiber, 4.1 g fat, 0.5 g sat fat, 194 mg sodium

Ginger-Mango Smoothie

Whip this up and refrigerate overnight for a simple grab-and-go breakfast. Vanilla yogurt and tofu give a thick, creamy texture; cardamom, ginger, and mango add a subtle, sweet flavor.

PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
SERVINGS: 2

1 c low-fat vanilla yogurt
1 c peeled and chopped mango (about ½)
4 oz ounces soft tofu
2 Tbsp ground flaxseed
1 tsp finely chopped crystallized ginger
1 tsp flaxseed oil
Pinch of cardamom

COMBINE the yogurt, mango, tofu, flaxseed, ginger, oil, and cardamom in a blender. Puree until smooth.

NUTRITION (per serving) 239 cal, 12 g pro, 30 g carb, 3 g fiber, 9.1 g fat, 1.5 g sat fat, 87 mg sodium

Cream of Wheat with Maple Walnuts and Cranberries

Classic Cream of Wheat becomes healthier and more filling when you prepare it with calcium-rich fat-free milk and top it with omega-3 packed walnuts and flaxseed. Maple syrup and vanilla add some satisfying sweetness.

PREP TIME: 5 minutes
TOTAL TIME: 8 minutes
SERVINGS: 1

½ c fat-free evaporated milk
2 Tbsp whole grain cream of wheat cereal or wheatena
1 Tbsp ground flaxseed
½ tsp vanilla extract
1 Tbsp chopped walnuts
1 tsp maple syrup
1 Tbsp dried cranberries

1. COMBINE the milk and cream of wheat or Wheatena in a 4-cup microwaveable bowl or mixing cup. Whisk with a fork. Microwave on high power for 2 minutes. Whisk again. Microwave in 30-second intervals, whisking after each interval, for about 60 seconds, or until thickened. Stir in the flaxseed and vanilla extract. Spoon into a cereal bowl. Set aside.
2. COAT a small microwaveable plate with cooking spray. Spread the walnuts on the plate. Drizzle them with syrup. Microwave on high power for about 45 seconds, or until sizzling. Using a spatula, scatter the glazed walnuts over the cereal mixture. Top with the cranberries.

NUTRITION (per serving) 297 cal, 15 g pro, 42 g carb, 5 g fiber, 8.7 g fat, 0.7 g sat fat, 150 mg sodium

Open-Faced Broiled Egg, Spinach, Tomato Sandwich

Skip a drive-thru egg sandwich and make this easy-to-prepare one at home. (It uses hard-boiled eggs, so you don’t even have to soil a pan.) Spinach and tomatoes provide valuable vitamins and antioxidants; a fiber-filled whole wheat English muffin combined with protein in the egg helps you stay satiated through lunchtime.

PREP TIME: 10 minutes
TOTAL TIME: 13 minutes
SERVINGS: 1

½ whole wheat english muffin
¼ c fresh spinach, cooked and squeezed dry (about 4 ounces)
1 slice tomato
1 hard-boiled egg, sliced width-wise
1 Tbsp omega-3-enriched mayonnaise
Salt-free seasoning blend

1. SET the muffin half on a toaster oven pan or double sheet of foil. Top with the spinach and tomato. Lay on the egg slices in an overlapping spiral. Dollop on the mayonnaise and swirl slightly to partially cover the egg slices. Sprinkle on seasoning to taste.
2. PLACE under the broiler for 2 to 3 minutes, watching carefully, until the mayonnaise is lightly browned.

NUTRITION (per serving) 213 cal, 11 g pro, 19 g carb, 4 g fiber, 11.4 g fat, 1.8 g sat fat, 390 mg sodium

Peanut Butter and Jelly Pancake

Love PB&J for lunch? It also makes for a fun, simple breakfast when you use pancakes instead of crustless bread. For a healthy twist, make your own jelly with fresh or frozen blueberries (they’re packed with ridiculously healthy antioxidants) and honey.

PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
SERVINGS: 1

1 frozen whole wheat pancake
1 tsp honey
¼ tsp cornstarch
¼ c fresh or loose-pack frozen and thawed blueberries
2 Tbsp omega-3-enriched peanut butter

1. HEAT the pancake in a toaster oven to desired crispness.
2. MEANWHILE, combine the honey and cornstarch in a small microwaveable bowl, and stir until smooth. Add the blueberries and stir. Microwave on high power for about 90 seconds or until bubbling and thickened.
3. SPREAD the peanut butter on the pancake. Top with the blueberry mixture.

NUTRITION (per serving) 326 cal, 12 g pro, 27 g carb, 5 g fiber, 21.6 g fat, 3.6 g sat fat, 308 mg sodium

Coconut Rice Pudding with Raspberries

Brown rice for breakfast? You bet—when it’s sweetened and softened with coconut extract and honey. Fat-free milk adds important calcium and vitamin D; fold in raspberries for waist-whittling fiber.

PREP TIME: 5 minutes
TOTAL TIME: 18 minutes
SERVINGS: 1

¼ c instant brown rice
¾ c water
2 Tbsp nonfat dry milk
1 tsp honey
⅛ tsp coconut extract
½ c fresh or loose-pack frozen and thawed raspberries

1. COMBINE the rice and water in a microwaveable mixing bowl or 8-cup glass measuring cup. Stir. Cover with plastic wrap, leaving a small vent for steam to escape. Microwave on high power for 5 minutes. Reduce the power to medium and cook for 3 minutes longer.
2. REMOVE from the microwave and allow to sit for 5 minutes so the rice softens. Carefully remove the plastic. Stir in the dry milk, honey, and coconut extract. Gently fold in the raspberries. Spoon into a cereal bowl.

NUTRITION (per serving) 170 cal, 6 g pro, 35 g carb, 5 g fiber, 1.2 g fat, 0 g sat fat, 59 mg sodium

Lemon Blueberry Scones

From the "I-can't-believe-this-is-diet" school of thought comes this delicious weekend treat. The scones are chockfull of healthy ingredients, including whole grain pastry flour and dry oats for fiber, flaxseed for omega-3s, yogurt and milk for calcium and vitamin D, and blueberries for flavor and disease-fighting antioxidants.

PREP TIME: 20 minutes
TOTAL TIME: 32 minutes
SERVINGS: 10

1¼ c whole grain pastry flour
1 c ground whole oats
½ c nonfat dry milk
2 Tbsp ground flaxseed
2 tsp baking powder
½ tsp baking soda
½ tsp salt
1 c low-fat plain yogurt
¼ c honey
2 Tbsp canola oil
2 Tbsp lemon juice
1 tsp lemon zest
1 c blueberries

1. PREHEAT the oven to 400°F. Lightly coat a baking sheet with cooking spray.
2. WHISK together the flour, oats, dry milk, flaxseed, baking powder, baking soda, and salt in a large bowl.
3. STIR together the yogurt, honey, oil, lemon juice, and lemon zest in a measuring cup.
4. MAKE a well in the center of the flour mixture and stir in the yogurt mixture. Add the blueberries and stir just until blended.
5. DROP the batter onto the prepared baking sheet using a large (¼ cup) ice cream scoop to make 10 scones. Bake for 12 to 15 minutes or until lightly browned and firm. Serve with a glass of fat-free milk.

NUTRITION (per serving) 260 cal, 14 g pro, 41 g carb, 3 g fiber, 4.8 g fat, 0.6 g sat fat, 416 mg sodium

Breakfast Skillet Taco

Love savory breakfasts? This Mexican-inspired meal is for you. Mix up a batch of healthy veggies, including red bell peppers, scallions, jalapeno pepper, spinach, tomato, spices, including blood sugar-lowering cumin and cilantro, and add beans for fiber and protein. Top a freshly warmed tortilla with the mixture; top with reduced-fat cheese and sour cream.

PREP TIME: 10 minutes
TOTAL TIME: 30 minutes
SERVINGS: 4

5 soft corn tortillas (6" diameter)
6 scallions, chopped
1 red bell pepper, chopped
1 sm jalapeno chile pepper, seeded and finely chopped (optional), wear plastic gloves when handling
1 clove garlic, minced
1 tsp ground cumin
1 can (15 oz) reduced-sodium black beans, rinsed and drained
4 c baby spinach (about 4 ounces)
1 lg tomato, chopped
1 c shredded reduced-fat Cheddar cheese
4 Tbsp reduced-fat sour cream
Sprigs fresh cilantro

1. PREHEAT the oven to 350°F. Stack the tortillas on a large piece of foil, sprinkle the top one with water, and wrap in the foil. Heat for 10 minutes.
2. MEANWHILE, heat a large nonstick skillet coated with olive oil cooking spray over medium-high heat. Add the scallions and bell pepper and cook for 5 minutes or until lightly browned. Add the jalapeno chile pepper (if using), garlic, and cumin. Cook for 2 minutes or until lightly browned. Stir in the beans, spinach, and tomato. Cook for 2 minutes or until heated through. Spread the mixture evenly in the skillet.
3. REMOVE from the heat and sprinkle with the cheese. Let stand until melted. Top with dollops of the sour cream and sprinkle with the cilantro.
4. CUT the warmed tortillas into quarters or strips. Serve immediately with the taco skillet.

NUTRITION (per serving) 236 cal, 13 g pro, 37 g carb, 8 g fiber, 4.8 g fat, 0.6 g sat fat, 416 mg sodium

Fancy French Toast

To make this breakfast classic healthy, it’s all about the right ingredients: whole grain bread, fat-free milk, and trans-fat-free margarine. Sprinkle with cinnamon—the spice has been shown to reduce insulin resistance and may help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk. Serve with a slice of Canadian-style bacon.

PREP TIME: 4 minutes
TOTAL TIME: 9 minutes
SERVINGS: 1

2 slices reduced-calorie whole grain bread
1 egg, beaten (or ¼ c egg substitute)
¼ c fat-free milk (or low-fat, calcium-enriched soy or rice beverage)
½ tsp cinnamon
1 tsp canola oil
1 tsp trans-free canola margarine
2 Tbsp sugar-free syrup or 1 Tbsp low-calorie syrup

COMBINE beaten egg, milk and cinnamon. Warm canola oil and canola margarine in a pan, then dip the bread into the egg mix and brown in pan till golden on both sides. Plate, then top with syrup.

NUTRITION (per serving) 352 cal, 22 g pro, 34 g carb, 5 g fiber, 13.7 g fat, 2.2 g sat fat, 810 mg sodium

Better Lox Bagel

Top a small whole grain bagel (great source of fiber) with canned salmon (omega-3s) and low-fat cream cheese for a healthy breakfast that feels more indulgent than it is. The key is portion control—avoid huge calorie-bomb bagels.

PREP TIME: 4 minutes
TOTAL TIME: 4 minutes
SERVINGS: 1

½ whole grain bagel
2 Tbsp low-fat cream cheese
2 oz canned salmon, drained

MIX cream cheese and drained salmon, then spread on ½ bagel.

NUTRITION (per serving) 249 cal, 18 g pro, 27 g carb, 4 g fiber, 9.1 g fat, 3.9 g sat fat, 1,356 mg sodium

Chinese Egg Pancakes

This light and easy twist on an omelet is a great way to sneak in healthy veggies like Brussels sprouts and carrots at breakfast. Omega-3 enriched eggs and flaxseed provide a healthy dose of heart-healthy fats.

PREP TIME: 15 minutes
TOTAL TIME: 35 minutes
SERVINGS: 4

2 c thinly sliced brussels sprouts (about 8 ounces)
¾ c thinly sliced scallions (10-12 thin)
¾ c shredded carrots
¼ tsp salt
4 omega-3-enriched eggs
2 omega-3-enriched egg whites
1 Tbsp grated fresh ginger
2 Tbsp water
6 tsp ground flaxseed

1. COAT a large nonstick skillet with cooking spray. Add the brussels sprouts, scallions, carrots, and salt. Toss to mix. Cover and cook over medium heat, tossing occasionally, for 7 to 10 minutes or until the vegetables are wilted and lightly browned. Reduce the heat slightly if the vegetables are browning too fast.
2. MEANWHILE, beat the eggs, egg whites, ginger, and water with a fork in a mixing bowl.
3. HEAT a 9" nonstick omelet pan over medium-high heat. Turn the heat off and coat the surface with cooking spray. Turn the heat back on, to medium. Ladle one-quarter of the egg mixture (5 tablespoonfuls) into the pan. Cook for 20 to 30 seconds or until the edges start to set. Using a silicone spatula, carefully lift the edges, tipping the pan to allow runny mixture to get underneath. When the eggs are almost set and just shimmering on top, about 1 minute, sprinkle on 1½ teaspoons flaxseed and ½ cup of the reserved vegetable mixture. Cook for about 30 seconds or until the eggs are completely set. Slide the pancake onto a dinner plate or roll the pancake like a jelly roll before sliding onto the plate.
4. REPEAT for the remaining 3 pancakes.

NUTRITION (per serving) 135 cal, 12 g pro, 10 g carb, 4 g fiber, 6.8 g fat, 1.6 g sat fat, 288 mg sodium

Yogurt Parfait

Make a simple yogurt breakfast less boring with these parfait-style toppings: dried fruit, flaxseed meal, and chopped nuts. Sprinkle on cinnamon for sweet flavoring that’s good for your blood sugar.

PREP TIME: 4 minutes
TOTAL TIME: 4 minutes
SERVINGS: 1

2 Tbsp dried fruit
2 Tbsp flaxseed meal
2 Tbsp unsalted raw almonds, walnuts or pecans, chopped
1 c low-fat plain yogurt (no sugar added)
Ground cinnamon and/or sugar substitute to taste

STIR the dried fruit, flaxseed meal and nuts into the yogurt. Top with a sprinkle of cinnamon or sugar to taste.

NUTRITION (per serving) 387 cal, 20 g pro, 37 g carb, 7 g fiber, 19.2 g fat, 4.1 g sat fat, 198 mg sodium

9 "Magic" Foods to Heal Your Body

Forget pills and other prescribed medicine; these vegan blood-cleansing foods will gently detox your system—no doctor's visit required. Miso soup helps keep your body balanced and happy, while other less commonly known foods (ever heard of an umeboshi plum?) will enhance your digestive health. Check out this list. 

Miso
This salty paste is made from a bean (usually soy), sometimes a grain, salt, and a bacteria called koji. It's fermented, meaning it's full of live probiotics and enzymes. It acts like yogurt, but without the icky problems of dairy. Eating miso in soup—its most powerful, healing form—is great for digestion; is a huge boost for the immune system; is alkalizing to the blood; and packs some protein, iron, vitamins, and minerals. Basically, it keeps your body balanced and happy.

Treat yourself to homemade miso soup every day. Just make sure you're buying high-quality miso paste that's made with barley and aged at least 2 years. The powdered stuff isn't going to give you the same benefits, and the same goes for the soup served in Japanese restaurants. That miso's usually pasteurized (so the enzymes aren't alive anymore), and the broth is often super-salty, is made from fish stock, and may even contain MSG.

Pickled Veggies
Just like miso, these sour little fermented gems are full of live probiotics and enzymes that help your body absorb nutrients and put them to good use. They're also a boost for the immune system and act as antioxidants. The pickles that will do your body the most justice aren't the jarred dill variety you normally think of. In fact, most supermarket pickles aren't naturally fermented and are made with a lot of preservatives and unnecessary ingredients like sugar.

Look instead for unpasteurized pickles or sauerkraut in the refrigerated section of your health food store. Use them to add a tasty, tangy, crunchy, salty punch to any meal. Because these guys are pretty salty, though, don't go overboard and, if you can, rinse them lightly before digging in. You only need about a tablespoon each meal to reap the full benefits.

Umeboshi plums
These super-sour pickled plums are alkalizing to the blood, which means they help counteract acidity in your system—a major bonus if you're just starting to clean house. Eat a quarter of an umeboshi plum with your grains a few times a week and you'll also enhance your digestive health. The great news, too, is that these are pretty easy to find. Check out places like Whole Foods Market or your local natural or Asian market.

Burdock root
This long, brown root has an earthy flavor with just a tiny bit of sweetness. It has unbelievable restorative powers and is used to cleanse and purify the blood, support digestion, scrub away toxins, and even help lower blood sugar. It has more protein, calcium, and phosphorus than carrots and is a great source of potassium.

I love adding it to soups, stews, and stir-fries, and dishes. Some farmers' markets carry it, but more often you'll find it stocked in Asian markets and health food stores.

Daikon
Though it looks kind of like a huge white carrot, this miraculous veg is actually a member of the radish family. It's a natural diuretic, which is perfect for when you've been a little naughty. It has a spicy, pungent flavor when raw but becomes meaty and sweet when cooked. These have been popping up in more and more regular supermarkets, but your natural market or Asian market should have you covered.

Lotus root
In Chinese medicine, they say that foods that look like certain body parts are extra fortifying for those organs. Lotus root—which looks like a long, white tube—is a breath of fresh air for our bodies. It helps circulate and enrich our blood, gives us more energy, nurtures the heart, quiets digestive issues, supports the stomach, and flushes out toxins.

Chopped and steeped in hot water as a tea, it's a curative remedy for a chest cold or phlegmy cough. You'll most likely find lotus root in an Asian market, but make sure that the vegetable is cream colored—white lotus root may have been bleached. You can also order dried lotus root online and reconstitute it with a little hot water before cooking.

Sea vegetables
There's something almost mystical about these calcium- and mineral-loaded gifts from the ocean. Sea veggies like nori, hijiki, arame, wakame, and kombu are high in protein; alkalize and detoxify the blood; can reduce blood pressure and inhibit tumor growth; have anti-inflammatory properties; and are amazing for your hair, skin, teeth, and bones. Consider these guys an important medicinal food to be eaten a couple of times a week. They'll keep you glowing and beautiful and beyond healthy. Plus, they're so tasty.

Green leafies
Kale, collards, turnip greens, mustard greens, watercress, and bok choy are not only loaded with minerals that make the blood strong and energized, but their chlorophyll can help you feel relaxed, open, and happy. They are really, truly a crucial part of your diet if you want to feel amazing. But please don't just throw greens in your smoothie and call it a day.

When plants get all ground up before we eat them, we assimilate them differently. Blending is not the same as chewing. Also, when you're adding them to a smoothie, you're probably adding in other sweet treats like fruit and sweeteners. While that's completely kosher every once in a while, it isn't the kind of pure, green loveliness you want to indulge in more often.

Adzuki, black beans, and black soybeans
In addition to giving you a leg up in the iron department, these members of the legume tribe are good for the adrenal glands, which in turn can help relieve stress on the body (and help you get pregnant!)

While all beans are amazingly good for you, these varieties pack an extra punch. Black soybeans can help cleanse your system if up until now you've been overdoing it on animal foods or baked flour goodies. Adzukis are known for their supercharged healing properties, especially for reproductive function, and black beans are the most antioxidant rich of the entire legume family. 

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8 Reasons You’re Still Hungry—Even After You Just Ate!

Do you sometimes feel ravenous, even though you just polished off a tasty lunch, a full dinner, or a midnight snack? Some food ingredients can trick our bodies into not recognizing when we’re full, causing “rebound hunger” that can add inches to our waistlines. But these simple tweaks can help quiet your cravings for good.

You Drink Too Much Soda

Sodas, iced teas, and other sweetened beverages are our biggest source of high-fructose corn syrup—accounting for about two-thirds of our annual intake. New research from Yale University showed that when 20 healthy adults underwent MRI sessions looking at their brains while drinking liquids, high-fructose beverages reduced blood flow and activity in brain regions that regulate appetite, and ratings of satiety and fullness were lower when compared to drinks that just contained glucose.

And a previous study from the University of California at San Francisco indicates that fructose can trick our brains into craving more food, even when we’re full. It works by impeding the body’s ability to use leptin, the “satiation hormone” that tells us when we’ve had enough to eat, researchers say.

Your Dinner Came Out of a Can

Many canned foods are high in the chemical bisphenol-A, or BPA, which the Food and Drug Administration stated was a chemical “of some concern.” Exposure to BPA can cause abnormal surges in leptin that, according to Harvard University researchers, leads to food cravings and obesity.

Your Breakfast Wasn't Big Enough

After following 6,764 healthy people for almost 4 years, University of Cambridge researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.

Another breakfast tip—add protein. One recent study shows that eating a breakfast that had 30-39 grams of higher protein items like sausage and eggs curbed hunger throughout the morning, compared with a low-protein breakfast that had items like pancakes and syrup.

You Skipped the Salad

Most Americans don’t eat enough leafy greens, which are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. In one study, dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps quash cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.

You Don't Stop for Tea Time

According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal, which means they stayed full longer and had fewer food cravings. Researchers credit the polyphenolic compounds in black tea for suppressing rebound hunger.

You're Not Staying Fluid

Dehydration often mimics the feeling of hunger. If you’ve just eaten and still feel hungry, drink a glass of water before eating more, and see if your desires don’t diminish.

You may even lose weight if you make sure you have a glass of water handy during each meal while dieting. One Virginia Tech study found that older people who had two cups of water before a meal ate between 75 and 90 fewer calories. And over the course of 12 weeks, those dieters who drank water before meals lost about 5 pounds more than dieters who did not increase their water intake.

You're Bored

Researchers in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal. Or another handy distraction when your belly rumbles:

Your Cereal Leaves You Cold

If you regularly have hunger pangs soon after a bowl of cereal for breakfast—or as a late night snack—then make a swap to oatmeal. A recent study from Louisiana State University found that when 46 adults had either a 363 calorie bowl of Honey Nut Cheerios cereal or oatmeal, feelings of fullness and hunger were lower when participants ate oatmeal compared to the ready-to-eat cereal. The increase in satiety could be attributed to the viscosity of the oatmeal, researchers wrote, and also the fact that it has more soluble oat fiber than most cereals.

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9 Weird Things Killing Your Gut

In a recent breakthrough study, U.S. scientists discovered that gut microorganisms not only influence immune cell function, but actually support the production of immune cells that form the first line of defense against infection. Your gut is your immune system—two-thirds of your immune system, to be exact.

In fact, the gut is so complex and regulates so many bodily functions it's often called the body's "second brain." About 80 percent of the neurotransmitter serotonin is produced in the gastrointestinal tract—not the brain. Since large quantities of neurotransmitters are manufactured in the gut, that means your GI tract is largely responsible for your general physical and mental wellbeing. 

"The bacteria that are in our gut help regulate metabolism, they talk to our genes," explains Elizabeth Lipski, PhD, CCN, academic director of nutrition and integrative health programs at Maryland University of Integrative Health. "When that's in balance, we have energy and our brain works better."

A few other fun gut health facts:
• We have 10 times more bacteria in our digestive system than cells in our body.
• 99 percent of the DNA our bodies are made of bacterial DNA.
• As a result of the Human Genome Project, scientists discovered we have fewer genes than a fruit fly, carrot, or pineapple! Instead, the genes we have are always talking to the microbes in our gut.
• Your gut lining is only one cell thick—much thinner than your eyelid—and replaces itself every few days. 

It's clear a healthy gut is essential for happiness and health. But as it stands, about one-third of people today have some sort of digestive problem on a weekly or monthly basis.  As it turns out, a lot of conveniences associated with modern date life are actually killing gut health. 

New to Nature Foods
Foods developed in labs, like denatured, industrialized fats and high-fructose corn syrup (HFCS), are still somewhat of a mystery to our bodies. "Food is information. These new-to-nature foods give different information to our cells and microbiome," says Lipski, also author of Digestion Connection "Intuitively, we know that different foods have different effects on us; some make us feel energized, some drain us."

HFCS has been shown to require more energy for gut absorption, leading to possible gut leakage and widespread inflammation. Natural oils are important to build the structure of our cells, but denatured, industrial fats stripped of antioxidants and vitamins don't give cells the nutrients they need. "It's the life in food giving us life," Lipski says. "Most people are eating mostly dead foods." 

Carrageenan
Carrageenan seems innocent enough. Derived from seaweed, it's commonly used as a thickening agent in ice cream, yogurt, soymilk, and sour cream—even organic versions. It's completely unnecessary for use in food and dietary doses have reliably caused inflammation in the GI tract, triggering an immune response similar to that your body has when invaded by pathogens like Salmonella.

Wheat

There's emerging research suggesting that wheat is bad, especially for susceptible people. But even if you don't suffer from celiac disease, wheat could be triggering acid reflux, inflammatory bowel disease, and other ailments. Why? We're not eating the same wheat our grandmothers did. Wheat has been so intensely and unnaturally crossbred in the last 40 years that significant changes in amino acids and gliadin protein, which could be making you hungry and damaging your gut health.

GMOs (Maybe)
A 2013 study published in Journal of Organic Systems found pigs fed genetically engineered food were much more likely to suffer from severely inflamed stomachs. So is that happening to people, too? 

Glyphosate, the active ingredient in Roundup, is the go-to chemical nonorganic farmers spray on GMO crops. So much is applied and taken up inside of the plant that the U.S. government keeps increasing the limits allowed in our food. That's bad news for your gut because glyphosate also acts like an antimicrobial, acting like a potent bacteria-killing in the gut, wiping out delicate beneficial microflora that protects us from disease. What's left? Harmful pathogens like Salmonella and E. coli. 

NSAIDs
According to Lipski, taking nonsteroidal drugs (NSAIDs) like Advil, aspirin, and Motrin on a regular basis damage the gut lining, allowing microbes, partially digested food particles, and toxins to enter the bloodstream. (This is known as "leaky gut.")

NSAIDs block pain by blocking eicosanoids and cytokines that promote inflammation. "But they also indiscriminately block the ones that also promote healing," Lipski says. "By doing this, the body doesn't allow for the health maintenance, growth, and repair of gut cells."

Expert Tip: Lipski says NSAIDs are OK for occasional pain, but if you're suffering with chronic pain, look at the root causes. "Interestingly enough, leaky gut often plays a huge role in systemic pain in the body," she adds. "Many clients who have arthritis or autoimmune conditions, when they improve gut health or go on an elimination diet, often the pain just disappears, and often in just a couple of weeks."

Alcohol
Alcoholic drinks contain few nutrients but take many nutrients to metabolize. The most noteworthy of these are the B-complex vitamins. In fact, alcoholic beverages contain substances that are toxic to our cells. When alcohol is metabolized in the liver, the toxins are either broken down or stored by the body, according to Digestion Connection. Alcohol abuse puts a strain on the liver, which affects digestive competency, and also damages the intestinal tract.

Antibiotics
There's no denying that antibiotics have saved millions of lives. Still, they don't give your beneficial microbes a free pass when they enter your GI tract, so the drugs often kill off the "good bugs" in your gut, too, damaging your immune system and gut health.

Expert Tip: While you're on antibiotics, take a product containing saccharomyces Boulardii, like Florastor, and then continue for two weeks after ending antibiotics, Lipski suggests. It's a cousin to bread yeast and helps prevent yeast overgrown while re-establishing the gut microbiome. The end result? It helps reduce the risk of developing diarrhea and other complications arising from antibiotic use.

Chronic Stress
Stress really is toxic. Chronic stress causes your body to produce less secretory IgA, one of the first lines of immune defense. It also eases up on producing DHEA, an antiaging, antistress adrenal hormone. Your body also responds to stress by slowing down digestion, which reduces blood flow to digestive organs and produces toxic metabolites.

Sleepless Nights
Depriving yourself of sleep deprives your body of the repair time it needs. Lack of sleep leads to stress and higher cortisol levels, which has been linked to leaky gut. Getting less than 7 or 8 hours of sleep a night also deprives us of the parasympathetic/relaxation sleep cycle to fully repair high-energy gut tissue, Lipski says. 

Expert Tip: Keep your thermostat below 70 degrees to keep your bedroom at sleep-friendly temperatures. Without a nighttime cool-down process, the release of sleep hormones melatonin and growth hormone is disrupted. Avoid these 9 other common hormone disruptors that could lead to low-quality sleep.  According to government surveys, most of us get one hour less sleep than is optimal. Add one more hour of sleep per night for 2 weeks and see if it makes a difference in how you feel.

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