Beauty-Health

Top 15 Homemade Beauty Anti-Aging Tips For Women In Their 40s

Top 15 Homemade Beauty Anti-Aging Tips For Women In Their 40s

Updated: 11/01/2019 CONTENTS 1. Increase Collagen 2. Stick To Antioxidants 3. Drink Lots Of Water 4. Hydrate The Skin 5. Get Your Beauty Sle...

A Certain Diet Can Help You Prevent Diabetes

Mental Health Day? Not As Strange As You May Think!

<p>Today I want to deviate a bit from discussing nutrition.  As important as nutrition is, there are other factors that will affect your well-being. The one I would like to discuss today is Mental Health.</p>
<h4>Prevalence of Mental Illness</h4>
<ul>
<li>Approximately 1 in 5 adults in the U.S.—43.8 million, or 18.5%—experiences mental illness in a given year.<sup> </sup></li>
<li>Approximately 1 in 25 adults in the U.S.—9.8 million, or 4.0%—experiences a serious mental illness in a given year that substantially interferes with or limits one or more major life activities.</li>
<li>Approximately 1 in 5 youth aged 13–18 (21.4%) experiences a severe mental disorder. For children aged 8–15, the estimate is 13%.</li>
<li>1.1% of adults in the U.S. live with schizophrenia.</li>
<li>2.6% of adults in the U.S. live with bipolar disorder.</li>
<li>6.9% of adults in the U.S.—16 million—had at least one major depressive episode in the past year.</li>
<li>18.1% of adults in the U.S. experienced an anxiety disorder such as post-traumatic stress disorder, obsessive-compulsive disorder and specific phobias.</li>
</ul>
<h4>Social Situations</h4>
<ul>
<li>Only 41% of adults in the U.S. with a mental health condition received mental health services in the past year. Among adults with a serious mental illness, 62.9% received mental health services in the past year.</li>
<li>Just over half (50.6%) of children aged 8-15 received mental health services in the previous year.</li>
<li>African Americans and Hispanic Americans used mental health services at about one-half the rate of Caucasian Americans in the past year and Asian Americans at about one-third the rate.</li>
<li>Half of all chronic mental illness begins by age 14; three-quarters by age 24. Despite effective treatment, there are long delays—sometimes decades—between the first appearance of symptoms and when people get help.</li>
</ul>
<h4>Societal Consequences</h4>
<ul>
<li>Serious mental illness costs America $193.2 billion in lost earnings per year.</li>
<li>Mood disorders, including major depression, dysthymic disorder and bipolar disorder, are the third most common cause of hospitalization in the U.S. for both youth and adults aged 18–44.</li>
<li>Individuals living with serious mental illness face an increased risk of having chronic medical conditions.<sup>17</sup> Adults in the U.S. living with serious mental illness die on average 25 years earlier than others, largely due to treatable medical conditions.</li>
<li>Over one-third (37%) of students with a mental health condition age 14–21 and older who are served by special education drop out—the highest dropout rate of any disability group.</li>
<li>Suicide is the 10<sup>th</sup> leading cause of death in the U.S.,<sup>20 </sup>the 3<sup>rd</sup> leading cause of death for people aged 10–14<sup>21 </sup>and the 2<sup>nd </sup>leading cause of death for people aged 15–24.</li>
<li>More than 90% of children who die by suicide have a mental health condition.<sup>23</sup></li>
<li>Each day an estimated 18-22 veterans die by suicide.</li>
</ul>
<p>Clearly, there are many people who you and I know personally, (yes, even ourselves) who have experienced events in life that have left us emotionally and/or mentally strained.</p>
<p>So, what can cause us to feel or act out of sorts?</p>
<p>Here are the 10 most stressful things that can happen to us according to <strong>Physoc</strong><strong>:</strong></p>
<ol>
<li>The death of a spouse, relative, or friend.</li>
<li>Going to jail.</li>
<li>A naturaldisaster or a fire damaging your house.</li>
<li>Getting diagnosed with a serious illness.</li>
<li>Being fired.</li>
<li>Getting separated or divorced.</li>
<li>Being a victim of identity theft.</li>
<li>Marriage.</li>
<li>Starting a new job.</li>
<li>Moving.</li>
</ol>
<p>So, in the last year, how many of these have you experienced? Perhaps in the last few years you have experienced more than one of these.</p>
<p>If I were to create a different list of Stressful Life Events it would include:</p>
<ul>
<li>Menopause (affects both genders)</li>
<li>Aging</li>
<li>Unexpected money issues</li>
<li>Caregiving</li>
<li>Having a successful career</li>
<li>Retirement</li>
<li>Pregnancy</li>
</ul>
<p>As you can see, life, itself will give every one of us an opportunity to experience stressful events.  Oftentimes, we will have more than one within a short time.</p>
<p>The result can leave you reeling and feeling as if you don’t know where to go and what to do next.  Have you ever felt that way?</p>
<p>One minute you are in control and the next, you just want to fall apart.</p>
<p>When we lost our son six years ago to cancer when he just graduated from high school, I had never experienced that significant of a loss.  After 3 plus years as his caregiver, watching his health improve, then decline during that time, I had no idea what to think or feel.</p>
<p>Most people don’t know how they will react after a significant life event.  I certainly had no idea.  What I didn’t expect was to feel lifeless and like I had no interest in anything anymore.  As an avid health enthusiast, this took me by surprise.  My husband dealt with his grief differently than I did.  He had no idea how to help me.  I didn’t either.</p>
<p>My diet, while not perfect, was still rich in nutrients but that just wasn’t enough to help me get beyond my thoughts and sullenness.</p>
<p>I could have gone on hoping that time would heal me, but instead I sought out a life coach.  She wasn’t necessarily trained as a counselor, yet she was just what I needed at the time.  Who would have guessed that her thoughtful questions would be just enough to break the spell and reach into my deeper self and help me express the suppressed emotion?</p>
<p>Why does our society have such a negative stigma about getting help for mental health issues?  We don’t think twice to go to a doctor for a physical pain.  But when we are unable to work through our mental issues, we try to hide it and pray it goes away.</p>
<p>What we neglect to consider is that mental health issues that go untreated may turn into serious physical health issues.</p>
<p>Uncontrolled negative emotion can be the catalyst for cancer growth.  Depression that is unattended can cause physical symptoms such nausea, diarrhea, constipation, pain, and weight changes.  These can lead to an immune-suppressed state which can cause serious physical health concerns.</p>
<p>God created people to help those in their time of need.  But, you must first acknowledge you are in a state of need.  Many people “think” they are healthy eaters until they are face to face with a serious health issue.  Only then, do they realize they truly “need” to change their diet.</p>
<p>Most people walk around every day in a haze or gloom and just cannot fathom why others are smiling and seemingly satisfied with their lives.  Yet, they never consider going to a counselor, a psychiatrist, a psychologist, a life coach or a spiritual advisor. Pastors can listen and talk with you as easily as a mental health provider.  Just as medical doctors have been trained and educated about the body, mental health providers have been trained and educated about the mind.</p>
<p>If you have concerns about going to a mental health provider only to be told to take a drug, just know there are many alternative modalities to assist people in their desire to improve their mental health.  These providers are trained in more than prescribing drugs.</p>
<h4>Answer these questions:</h4>
<ol>
<li>Are there mornings where you just cannot bring yourself to start the day?</li>
<li>Do you seem to have difficulty staying asleep at night?</li>
<li>Have your eating habits changed?</li>
<li>Do you have physical symptoms that you just don’t understand?</li>
<li>Have you experienced any stressful life events?</li>
</ol>
<h4>What are the first steps to helping you regain your mental health?</h4>
<ol>
<li>Pray. Ask God for guidance and He will direct your path.</li>
<li>Remove all neuro-toxic foods from your diet. Read any books from Dr. Russell Blaylock to assist you in identifying those dangerous foods to your brain.  As a former practicing brain surgeon, he is an expert in the field of neuro-toxins.</li>
<li>Exercise. Move your body, clear your mind.</li>
<li>Go find help. While time can heal much, it still may take a little more than that to help you get beyond where you are at.</li>
<li>If you are experiencing physical symptoms that just don’t add up, maybe it is time to look inside yourself and see if you are holding in emotions that are truly “eating you up!”</li>
</ol>
<p>Mental health can create physical problems.  Don’t bury your head in the sand.  Get help and see the light of the day instead of the clouds in the sky.  Your mental health has a major impact on your family too.  You owe them the chance to get your old self back.  Get some help today!</p>
<p><em>Sources:<br />
https://ift.tt/1QpCRjK</em></p>
<p> </p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/mental-health-day-not-strange-may-think">Mental Health Day? Not As Strange As You May Think!</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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Mental Health Day? Not As Strange As You May Think!

Today I want to deviate a bit from discussing nutrition. As important as nutrition is, there are other factors that will affect your well-b...

What You Should Know About Breast Cancer

<p>Chances are you know someone who’s dealing with breast cancer and unfortunately, that’s not surprising.</p>
<p>Breast cancer is the most common cancer diagnosis for women worldwide, accounting for 1/4 of all cancers diagnosed (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27165206" target="_blank" rel="noopener noreferrer">1</a>). October is breast cancer awareness month so I’d like to take some time to share information that’s easy to understand from how it’s diagnosed, how nutrition and lifestyle play a role, and more.</p>
<p>Lindsay here, one of the nutrition editors at Nutrition Stripped. As a Dietitian, I practiced for years in one of the nation’s top cancer centers. In working with women (and men) with breast cancer I was consistently surprised at the facts and figures surrounding this all too common disease.</p>
<h3>An Ounce of Prevention</h3>
<p>There are a number of factors that contribute to the development of cancer. Through research, we know many lifestyle factors impact breast cancer including the food we eat, physical activity, stress levels, sleep and even things like cleaning chemicals, personal care products, and food packaging.</p>
<p>While breast cancer is a common health challenge for sure, there is a lot you can do to minimize your risk. One of the first and most important steps is to brush up on the facts about breast cancer, especially how to prevent and early detection.</p>
<h2>What is Breast Cancer?</h2>
<p>Breast cancer occurs when damaged cells in the breast start to grow out of control and start to invade other tissues. Most breast cancers occur in the milk ducts of the breast – these are known as ductal cancers.</p>
<p>Lobular cancers are the second most common type of breast cancer and they start in the glands of the breast that make milk. Sometimes, cancer can start in other tissues of the breast but this is less common.</p>
<p>Cancer is known as metastatic if it moves outside of its original location. Breast cancer moves to other tissues through blood or the lymphatic system – most commonly to the bones, lungs, liver, and brain (<a href="https://www.ncbi.nlm.nih.gov/pubmed/3420442" target="_blank" rel="noopener noreferrer">2</a>).</p>
<h3>Defining Breast Cancer Type</h3>
<p>Defining breast cancer type helps clinicians understand the best way to approach the disease. It is generally defined using a number of factors. These include:</p>
<ul>
<li>Where cancer originated</li>
<li>How fast it’s growing and if it spread outside the breast</li>
<li>If it’s responsive to hormones like estrogen or progesterone</li>
<li>When the cancer was diagnosed relative to life stage (before or after menopause)</li>
<li>Certain genetic features of the cancer</li>
</ul>
<p>This information is taken into account to determine the specific type and stage of the cancer.</p>
<h3>Cancer Staging</h3>
<p>The cancer staging system is an official and consistent method of classifying the type and size of cancer and if it has spread to other parts of the body. The stage will also help determine the course of treatment. The stage of the cancer is determined by tests that may include biopsies, scans, X-rays, and physical exams.</p>
<p>There are 4 cancer stages and 1 precancerous stage (<a href="https://www.cancer.gov/about-cancer/diagnosis-staging/staging" target="_blank" rel="noopener noreferrer">3</a>). In general, the higher the stage the worse the prognosis.</p>
<ul>
<li>Stage 0: Abnormal cells identified but cancer not present. This is known as carcinoma in situ.</li>
<li>Stage 1: Small cancer (tumor) that has not spread.</li>
<li>Stages 2-3: Larger cancers (tumors) that may have spread to nearby lymph nodes but not to other parts of the body.</li>
<li>Stage Four: Cancer that has spread to other parts of the body, known as metastatic or advanced cancer.</li>
</ul>
<p>Breast cancer is further classified by how it reacts to the hormones progesterone and estrogen and the cancer cell’s genetic makeup.</p>
<h4>Stage 0 Breast Cancer</h4>
<p>Ductal Carcinoma In Situ (DCIS) is a condition where the abnormal cells are confined to the milk ducts and have not spread. This is known as stage 0 breast cancer. From 1983-2003 there was a 500% increase in the diagnosis of DCIS, mostly related to the use of mammograms (<a href="https://www.ncbi.nlm.nih.gov/pubmed/20956818" target="_blank" rel="noopener noreferrer">4</a>). Each year in the US about  50,000 women are diagnosed with DCIS and anywhere from 14-53% of those will turn into true breast cancer.</p>
<p>There is some disagreement within the medical community over the treatment of DCIS due to the fact that it is not officially cancer. In fact, even physicians vary with how they talk about DCIS – some refer to it as cancer while others do not (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24068769" target="_blank" rel="noopener noreferrer">5</a>).</p>
<h2>How Common Is Breast Cancer?</h2>
<p>Breast cancer is a common health issue in the United States and around the world. It is the second most frequently diagnosed cancer globally, accounting for 25% of all cancers (<a href="https://www.ncbi.nlm.nih.gov/pubmed/27165206" target="_blank" rel="noopener noreferrer">6</a>). To put this in perspective, think of 8 women you know – statistically speaking one of them will develop the disease in her lifetime (<a href="https://www.ncbi.nlm.nih.gov/pubmed/25543329" target="_blank" rel="noopener noreferrer">7</a>).</p>
<p>Advancements in prevention, detection, and treatment mean there are also many survivors – in the US alone there are 3.5 million!</p>
<h3>Risk Factors for Breast Cancer</h3>
<p>As with most common health conditions, some risk factors are controllable and others are not. It is important to focus on those that are within your control rather than those that cannot be changed.</p>
<h4>Non-Modifiable Risk Factors</h4>
<ol>
<li>Being female: Breast cancer largely affects women. However, men can develop breast cancer but, it’s much less common.</li>
<li>A personal or family history of breast cancer: If you have a history of breast cancer or a relative your risk is higher than someone who does not.</li>
<li>How long you’ve had a period: Starting periods at age 12 or earlier (aka early menarche) or ending periods at age 55 or later (aka late menopause) both increase your risk.</li>
<li>Gene mutations: BRCA1 and BRCA2 are the most well-known gene mutations that increase the risk of breast cancer. Cancer is not inevitable with these gene mutations but they do increase risk quite a bit. The average risk of developing breast cancer for women is about 12% during their lifetime, for women with the BRCA gene mutations it is around 70% (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315560/" target="_blank" rel="noopener noreferrer">8</a>).</li>
<li>Radiation exposure: Radiation treatments to the chest area, especially in a child or young adulthood, increases your risk.</li>
</ol>
<h4>Modifiable Risk Factors</h4>
<p>Truth be told, many of the women and men I’ve worked with are surprised to learn there are so many risk factors that can be controlled. The choices we make daily, to work out, to eat healthily, to enjoy or skip the nightly glass of wine – all impact our health. There is often so much buzz about weight and appearance in the wellness space, the message of making lifestyle choices to feel good and prevent disease gets lost.</p>
<p>So what factors do we have control over?</p>
<ol>
<li>Carrying extra body fat: Being overweight or obese increases your risk. Extra fat tissue produces the hormone estrogen, a big factor in developing some types of breast cancer.</li>
<li>Drinking alcohol: Regular consumption of alcohol increases risk. Risk starts to increase with 3 drinks or more per week.</li>
<li>Pregnancy and breastfeeding: Breastfeeding is not just good for baby, its good for mom too! Being pregnant and breastfeeding decreases your risk. On the flip side never being pregnant and/or not breastfeeding increases risk. This topic is borderline as sometimes this is within your control and sometimes it is not.</li>
<li>Hormone therapy after menopause: Taking supplemental hormones after menopause increases your risk. An example of this is using estrogen cream or patch to boost low levels of hormones. This is often a difficult decision for women as supplemental hormones can also have a positive impact on other aspects of health and quality of life.</li>
<li>Physical activity and exercise: Regular activity including both moderate and vigorous exercise reduces your risk. It is really important to note that the relationship here is considered a dose-response relationship meaning the more active you are the lower your risk of breast cancer (<a href="https://journals.lww.com/acsm-csmr/FullText/2017/07000/Exercise_in_the_Prevention_and_Treatment_of_Breast.15.aspx" target="_blank" rel="noopener noreferrer">9</a>).</li>
</ol>
<h3>Detection & Diagnosis</h3>
<p>There are many methods of breast cancer diagnosis and detection. Despite advances in technology-based screening, most women find their cancer through self-detection. Survivors report finding their cancer most often through a self-breast exam or by accident (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153870/" target="_blank" rel="noopener noreferrer">10</a>).</p>
<p>Some other detection methods include:</p>
<ul>
<li>Mammogram: A mammogram is simply an Xray of the breast. The American Cancer Society recommends mammograms for women age 45 and older.</li>
<li>Ultrasound: An ultrasound uses sound waves to create detailed images of structures within the body. Ultrasound helps to get more information on suspicious tissue that may be cancerous.</li>
<li>Office breast exam: A physician or an advanced practice provider such as a Certified Nurse Practitioner or a Physician’s Assistant will complete an office breast exam to check for abnormalities.</li>
<li>Magnetic Resonance Imaging (MRI): An MRI is another method of taking pictures of the breast tissue</li>
</ul>
<p>A sample of any suspicious tissue (also known as a biopsy) undergoes analysis in a lab. If the cells are cancerous, the lab may also determine the type of cancer, if it is fast or slow-growing and if it is responsive to hormones. This information helps direct the treatment of cancer.</p>
<h2>Treatment for Breast Cancer</h2>
<h3>Standard Therapies</h3>
<p>Treatment for breast cancer depends largely on the specific type of cancer and the individual. Ideally, treatment plans take shape with a comprehensive medical care team and the individual with cancer. Traditional treatment may include:</p>
<ul>
<li>Surgery</li>
<li>Chemotherapy</li>
<li>Immunotherapy</li>
<li>Radiation</li>
<li>Hormone therapy</li>
</ul>
<h3>Complementary and Alternative Therapies</h3>
<p>Complementary and alternative therapies are also available and have been studied. Therapies where research shows a benefit include (<a href="https://ascopubs.org/doi/10.1200/jco.2018.79.2721" target="_blank" rel="noopener noreferrer">11</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6425908/" target="_blank" rel="noopener noreferrer">12</a>):</p>
<ul>
<li>Yoga</li>
<li>Meditation</li>
<li>Acupressure and electroacupuncture</li>
<li>Music therapy</li>
<li>Exercise</li>
<li>Nutrition</li>
</ul>
<p>In my practice, I’ve found that individuals who work to stay active and connected with their bodies through exercise, yoga, meditation, and eating well, feel better during and after their treatment.</p>
<p>Sticking to somewhat of a routine and making self-care a priority also provides a small bit of control in an otherwise uncontrollable situation. The routine can be comforting and what’s more, many of these methods help with symptom management and surgical recovery.</p>
<h2>Breast Cancer and Lifestyle</h2>
<p>The role of lifestyle factors such as nutrition and exercise have been studied extensively relative to breast cancer prevention, treatment, and survivorship. What you eat and how much you move your body matters!</p>
<h3>Nutrition</h3>
<p>The overall pattern of your diet plays a larger role in cancer risk than eating or avoiding any particular food or food group. In general, plant-based diets, rich in whole, minimally processed foods reduce cancer risk. Such diets are high in fiber, vitamins, minerals, and phytonutrients (beneficial plant compounds).</p>
<p>Obesity and excess body fat increase the risk of breast cancer. So eating enough but not too much and balancing eating with activity are both important.</p>
<h4>Soy</h4>
<p>Soy can be a controversial topic due to its containing compounds that are similar to estrogen. However, research shows that populations who include whole soy foods regularly have lower rates of hormone-sensitive cancers like breast and prostate. For women who have had breast cancer, soy may help reduce the risk of cancer coming back (<a href="https://www.ncbi.nlm.nih.gov/pubmed/23075937" target="_blank" rel="noopener noreferrer">13</a>).</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2.jpg"><img alt="Buffalo Tempeh Bowl | Nutrition Stripped" class="alignnone size-full wp-image-67160" height="4480" sizes="(max-width: 6720px) 100vw, 6720px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2.jpg 6720w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-600x400.jpg 600w" width="6720" /></a></p>
<h4>Flaxseed</h4>
<p><a href="https://nutritionstripped.com/food-index/flaxseed/" target="_blank" rel="noopener noreferrer">Flaxseed</a> has been shown to reduce the risk of breast cancer in both pre and post-menopausal women. Furthermore, for women with cancer, human studies show flaxseed can actually shrink tumors and can enhance hormone therapy drugs commonly prescribed following treatment for breast cancer (<a href="https://www.ncbi.nlm.nih.gov/pubmed/24869971" target="_blank" rel="noopener noreferrer">14</a>).</p>
<p>Grind flaxseed in a handheld blender or coffee grinder to enjoy all of the benefits. Given the prevalence of breast cancer and the preventive benefits of flax, it makes sense to work to include it regularly in the diet. It can easily be mixed into smoothies, <a href="https://nutritionstripped.com/simple-seed-mix/" target="_blank" rel="noopener noreferrer">sprinkled on salads</a> or baked into <a href="https://nutritionstripped.com/rye-flaxseed-loaf/" target="_blank" rel="noopener noreferrer">bread</a>.</p>
<p>Adding flax is one of the recommendations I make first in my practice when it comes to cancer prevention. The research on the health benefits of flax, particularly its anti-cancer benefits, is strong. It is versatile, can be added to many dishes, and quite frankly – it is an easy place to start. Often, one positive change can lead to others and it’s much easier to add something than it is to avoid something.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1.jpg"><img alt="" class="alignnone size-full wp-image-27756" height="1699" sizes="(max-width: 2548px) 100vw, 2548px" src="https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1.jpg 2548w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2016/04/untitled-153-of-175-Edit-1-168x112.jpg 168w" width="2548" /></a></p>
<h4>Cruciferous Vegetables</h4>
<p>Cruciferous vegetables such as broccoli, cauliflower, and cabbage may aid in the prevention of breast cancer, especially for women who have not gone through menopause. One study found women who at larger amounts of vegetables in this family had lower rates of breast cancer (<a href="https://www.ncbi.nlm.nih.gov/pubmed/11410091" target="_blank" rel="noopener noreferrer">15</a>)</p>
<h3>Exercise</h3>
<p>Regular exercise and daily physical activity lower the risk of heart disease, all causes of death and many types of cancer – including breast. After diagnosis, exercise can improve quality of life and prevent recurrence (<a href="https://journals.lww.com/acsm-csmr/FullText/2017/07000/Exercise_in_the_Prevention_and_Treatment_of_Breast.15.aspx" target="_blank" rel="noopener noreferrer">16</a>).</p>
<p>The best health benefits come with a lifestyle of staying regularly active, not a hard workout here and there. So, it’s important to do something enjoyable so you can maintain consistency. If you’re short on time, try to squeeze in a <a href="https://nutritionstripped.com/quick-and-effective-at-home-workout-with-danielle-pascente/">quick routine you can do at home.</a></p>
<h3>Sleep</h3>
<p><a href="https://nutritionstripped.com/ultimate-nighttime-routine-better-sleep/">Sleep</a> is the time the body repairs itself. Without sleep, the immune and other vital bodily systems don’t work as well. So it’s not surprising that shorter sleep duration increases the risk of breast cancer. According to a recent study, women who slept 6 or fewer hours per night had the largest increase in risk (<a href="https://www.ncbi.nlm.nih.gov/pubmed/30460465" target="_blank" rel="noopener noreferrer">17</a>).</p>
<p>Hands down this is the area I’ve found most difficult in working with individuals with breast cancer. Typically busy women who are juggling many responsibilities and unfortunately, life doesn’t stop when you get cancer. I’ve found that getting up early and/or staying up late is how all the balls stay in the air.</p>
<p>It can be difficult to make sleep priority, but the evidence is clear – quality sleep is required for good health. My recommendation is to think of inadequate sleep like smoking or driving without your seat belt on. These are behaviors that are harmful to our health and yet lack of sleep doesn’t seem to carry the same weight when it comes to taking care of ourselves.</p>
<h3>Stress</h3>
<p>Studies have shown mixed results when investigating the relationship between stress and breast cancer (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808262/" target="_blank" rel="noopener noreferrer">18</a>). However, chronic stress and stress hormones aid in cancer progression in general. Stress hormones impair the activity of the immune system and as a result, it can’t do its job of finding and killing cancer cells as well. Even chemotherapy can be less effective when the stress response is chronically activated (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428557/" target="_blank" rel="noopener noreferrer">19</a>).</p>
<p>Stress management is vital to good health including the prevention of cancer. Personal stress management practices like nature walks, exercise, and meditation all aid in reducing stress hormones and promoting health.</p>
<h2>Time for Action – The Big 5</h2>
<p>Now that you’re well versed in how common breast cancer is and the role that early detection and lifestyle factors can play, its time to take action. Here is what you can do today:</p>
<ol>
<li>Talk to your doctor about appropriate screening for your age and personal medical history. This may include self-exams, office exams, and mammograms.</li>
<li>Eat mostly whole foods, plant-based diet. Incorporate superfoods like ground flax and cruciferous vegetables regularly throughout the week.</li>
<li>Stay active and exercise. Notice how I separated those two out? Thirty minutes at the gym does not undo 8 hours sitting in the office. Make an effort to be both active throughout your day and work in some dedicated heart-pumping exercise.</li>
<li>Stay on top of stress with regular meditation, nature walks, plain old quiet time or whatever gets you zen mode – for me, its puzzles!</li>
<li>Get your zzz’s. Set your phone to remind you when you need to get in bed so you can hit the 8-hour mark of quality sleep. It may help to develop a <a href="https://nutritionstripped.com/ultimate-nighttime-routine-better-sleep/" target="_blank" rel="noopener noreferrer">nighttime routine</a> to get you ready for bed.</li>
</ol>
<h3>What Are You Taking Home?</h3>
<p>Breast cancer facts can be surprising. What lifestyle changes are you going to make as a result of your learning? Share it with the NS community in the comments below or on social with #nutritionstripped.</p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/breast-cancer/">What You Should Know About Breast Cancer</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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What You Should Know About Breast Cancer

Chances are you know someone who’s dealing with breast cancer and unfortunately, that’s not surprising. Breast cancer is the most common ca...

The Rise in Gestational Diabetes During Pregnancy

Top 16 Ways How To Use Baking Soda For Blackheads – Does It Work?

Updated: 10/29/2019 Blackheads often form on the face and other body parts such as chest, neck, back, arms, and shoulders. They’re small dar...

Buffalo Tempeh Nourish Bowl

<p>Spice up your next meal with this Buffalo Tempeh Nourish Bowl with creamy cooling vegan Cashew Ranch Dressing.</p>
<p>There’s a new nourishing bowl in town that has us seeing red (in a good way)! This Buffalo Tempeh Nourish Bowl combines all our favorite things — perfectly fluffy quinoa, zingy buffalo sauce, and <a href="https://nutritionstripped.com/massaged-kale-salad/">Massaged Kale Salad.</a></p>
<p>We made this recipe at home three times last week, no kidding! The best thing is it is meal prep friendly. Make everything easier on yourself by cooking a double batch of his recipe and storing it in our favorite <a href="https://www.amazon.com/gp/product/B00LN810PM/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=nutritstripp-20&linkId=dd872ecce2929562ca0822d5fd1e6871">Glass Containers</a> for up to one 1 week in the fridge. Just reheat quinoa and tempeh and serve!</p>
<h3>Protein</h3>
<p>Use whatever protein you enjoy to fit your unique eating habits. Our favorite vegan-friendly option for this recipe is tempeh or the easiest <a href="https://nutritionstripped.com/the-best-cooked-tofu/">Crispy Tofu</a>, but it works great with chicken or fish too!</p>
<p>For more information about animal proteins, what to look for, and how to shop for animal proteins check out our article <a href="https://nutritionstripped.com/guide-animal-protein/">Guide to Eating Animal Protein.</a> Also, check out our <a href="https://nutritionstripped.com/whats-wrong-with-factory-farming/">factory farming</a> article as it relates to animal proteins.</p>
<h4>Healthy Hack</h4>
<p>We’ve accidentally scorched our fair share of quinoa in our day using the usual “steaming method”. Learn from our mistakes, the next time you make quinoa at home, try this handy method.</p>
<ul>
<li>Rinse your quinoa! Quinoa shells have a thin coating of saponin that can make it taste bitter. Rinse under cold water until water runs clear.</li>
<li>In a medium saucepan, heat water until boiling, add a pinch of salt for taste.</li>
<li>Add rinsed quinoa, and cook, similar to that of cooking pasta, until tender. Stirring occasionally so the quinoa doesn’t clump together.</li>
<li>Strain quinoa through a fine-mesh strainer and return to pan and let rest for about 3 minutes. fluff with a fork and serve.</li>
</ul>
<p> </p>
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Buffalo Tempeh Nourish Bowl

Spice up your next meal with this Buffalo Tempeh Nourish Bowl with creamy cooling vegan Cashew Ranch Dressing. There’s a new nourishing bow...

How Many Fruits and Vegetables Should You Be Eating?

How To Make A Behavior Change

<p>How can we break those pesky old habits? And how do we make our new habits stick? Here you’ll learn how to make a behavior change.</p>
<p>When you’re looking to make a significant lifestyle adjustment, mastering the art of behavior change can be the key to your success.</p>
<p>We’re all trying to change one behavior or another in order to help better ourselves. Whether you’re looking to improve your health, increase productivity or even reduce stress, these tried and true behavior change strategies will help get you to your goal.</p>
<p>Regardless of the desired result, the journey to the finish line is all the same. It all comes down to behavior change!</p>
<h3>What is Behavior Change?</h3>
<p>Behavior change is the process of changing or adjusting a preexisting behavior in order to instill a new one. It’s the business of habit breaking and reforming – in order for us to make a significant behavior change, we need to break an old habit and form a brand new one.</p>
<p>Changing preexisting behaviors is tricky no matter how you look at it. We’ve already discussed why behavior change is so difficult <a href="https://nutritionstripped.com/psychology-of-behavior-change/">here</a>, so this time around we’re talking all about how to push past those obstacles in order to make your behavior change stick.</p>
<h3>How To Instill Behavior Change</h3>
<p>Just because it’s difficult doesn’t mean it’s impossible. It <em>is</em> possible and you <em>can</em> do it, remember that.</p>
<p>There will be some speed bumps along the way, but with the proper tools and guidance you can glide right over those speed bumps and keep on keeping on towards your goal!</p>
<h3>The Transtheoretical Model of Behavior Change</h3>
<p>The Transtheoretical Model (also referred to as the Stages of Change Model) essentially breaks down the process of behavior change into specific stages. The model is based on the idea that as we slowly but surely change our behaviors, we progress through a series of defined stages.</p>
<p>Understanding these stages will help you to determine where you are on the pathway to changing a behavior, and what you should focus on working towards next.</p>
<p>The Five Stages Of Change:</p>
<ol>
<li>Precontemplation – no idea that a change even needs to be made</li>
<li>Contemplation – realized a change needs to be made, seriously thinking about making it</li>
<li>Preparation – decided to make a change, some steps have been taken</li>
<li>Action – additional steps have been taken and the behavior has been substantially changed</li>
<li>Maintenance – the behavior has been changed and maintained continuously (<a href="https://www.sciencedirect.com/topics/nursing-and-health-professions/transtheoretical-model">1</a>)</li>
</ol>
<p>So, what stage are you currently in?</p>
<p>This part really is key – lasting change doesn’t happen overnight. We can’t just jump from contemplation to maintenance, behavior change takes time and practice. Focus on getting yourself from one stage to the next rather than just to the end goal. This can help minimize the magnitude of the behavior change and make the process a bit more manageable.</p>
<p>Now that you know what stage you’re starting in, let’s work on getting you to the next one.</p>
<h3>Write It All Down</h3>
<p>I’m almost positive I’m not going to be the first person to tell you this, but it’s important enough for it to be repeated one last time. Research has proven time and time again that the more we write things down, the more we remember them. This is often referenced in terms of note-taking and memorization in school, but it can just as easily be applied to adults changing behaviors.</p>
<p>A recent study was conducted by a professor of psychology looking to investigate how goal achievement is influenced by different methods. One of the methods she explored was the physical recording of goals. The study found that those who wrote their goals down accomplished significantly more than those who did not (<a href="https://www.dominican.edu/academics/lae/undergraduate-programs/psych/faculty/assets-gail-matthews/researchsummary2.pdf">2</a>).</p>
<p>Write down the new habit you want to perform, the change you want to make. Write down the ultimate goal you want to achieve. It’s as simple as that!</p>
<p>If you’re someone who likes to journal or use a planner to keep yourself organized, record your goals right there! Whatever the method, just be sure to write it all down. Future you will thank you.</p>
<h3>The Power Of Habit</h3>
<p>Habits are extremely powerful. Think about your morning routine, the way you do your laundry, or even the way you cook your food – our habits are seamlessly weaved into our daily lives. They allow us to go through the motions without having to use ample brainpower for every minute task.</p>
<p>The success of a behavior change is heavily reliant upon our ability to break and reform some of these habits. Albeit tricky, there are a few steps you can take to make the process go a bit smoother.</p>
<h4>Determine The Habit You Need to Break</h4>
<p>First, determine the habit you need to break. For example, say you’ve decided to break your afternoon baked good habit, where you run over to the bakery across the street from work around 3:00 pm every day.</p>
<h4>Replace The Old Habit</h4>
<p>Now, what is the new habit you’re going to form in place of the old one? This is very important. If you’re left with no replacement, the chances of you caving and reverting to old habits are very high. For our purposes, let’s say you’ve decided to bring a snack from home instead of going to the bakery.</p>
<h4>Work Through The Details</h4>
<p>Lastly, we need to work through the details involved in forming the new habit.  We’ll have to determine what we’ll have for a snack, when we’ll prepare the snack, how long it will take to prep the snack, etc. The more thought you put into establishing the new habit, the easier it will be to execute.</p>
<p>If it’s going to be a habit, it has to become second nature. This takes time.</p>
<p>Habits eliminate the need for willpower when you perform the behavior. In the beginning, it will be extremely hard to resist reverting back to old habits. Yet over time, your new habit will eventually be so ingrained in your daily routine that you won’t even think about the bakery across the street.</p>
<p>Be consistent, stick to a routine, and make that habit stick.</p>
<h3>Self-efficacy And Behavior Change</h3>
<p>If we don’t believe in ourselves if we’re consistently thinking about the negative components, the drawbacks, the difficulties along the way, our chances of succeeding diminish.</p>
<p>Your internal motivators, self-efficacy and self-regulating skills are key to successfully changing behavior (<a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-015-0323-6">3</a>).</p>
<p>For some people, this will be second nature. For others, you will need to work at this. As you’re creating a plan for changing behavior, take some time to reflect. Think about why you want to make the change, what outcome you are seeking, how you will feel once your goal is achieved.</p>
<p>Spend some time with yourself and build a relationship with yourself, one that will allow you to become in tune with your thoughts, goals, ambitions, and decisions. Learn to trust yourself and your instincts. Building a relationship with yourself takes time, but it is worth the benefit you will gain in the long run.</p>
<p>A great way to do this is through journaling. Take a small amount of time per day or even per week to reflect on your goals, your weaknesses, your pain points. As we learned above, simply putting pen to paper can make all the difference.</p>
<h3>Define Your Weaknesses</h3>
<p>We all have strengths and weaknesses. The better we understand them, the more likely we are to succeed in changing a behavior. Acknowledge and determine what your weaknesses and triggers are.</p>
<p>If you’re trying to make healthier food choices, at what points do you usually make unhealthy choices? When you’re stressed? If you’re with certain people? When you’re feeling sad or lonely? Determine these pain points and game plan how you will prepare for these situations.</p>
<p>Is there a stress-management tactic that you could try? Could you speak to the people you’re frequently around about your goals and your ambitions? The more you plan ahead the better prepared you will be.</p>
<p>With that being said, it’s also extremely important for you to anticipate some failure. I know I know, that’s not exactly what you would like to hear right now, but you absolutely need to. There will be some speed bumps down the road that you aren’t able to glide over. You may stumble, fall or slip up. And that is perfectly fine. Prepare for failure, accept it, and keep on trying.</p>
<p>If you forget to put gas in your car and your car stalls on the way to work, are you going to throw your hands up and say “oh well, I guess I can’t use my car anymore”? I didn’t think so. Congruently, when you slip up or have a misstep, don’t beat yourself up or give up. Accept it, try and understand why it happened, then move on and keep on keeping on.</p>
<h3>Stay Accountable</h3>
<p>We all need to be held accountable. Some people are able to do this on their own, they know how to hold themselves accountable and monitor their actions. For others, support is needed.</p>
<p>The same study we discussed in relation to handwriting and goal achieving can also be applied to accountability. The study proved a positive association between communicating goals with others and successful behavior change. More specifically, when participants frequently updated others with their progress, their success was higher (<a href="https://www.dominican.edu/dominicannews/study-demonstrates-that-writing-goals-enhances-goal-achievement">4</a>).</p>
<p>If accountability is a piece that you struggle with, don’t be afraid to ask for help. Help can be in the form of a friend, a health professional or any other expert who specializes in the behavior you are trying to change.</p>
<p>Time and time again I find that accountability from a knowledgable professional is the final piece clients need to reach their goals. If the behavior change you are trying to make involves eating or lifestyle habits, <a href="https://nutritionstripped.com/services/">wellness coaching</a> may be the right fit for you.</p>
<h3>Put It Into Practice</h3>
<p>Determine what stage of change you are in, define your pain points and tackle them.</p>
<p>When combined and modified to suit you and your specific needs, these tools will allow you to take control of your habits and make the changes you seek!</p>
<h3>Connect With Us</h3>
<p>What has your experience been with behavior change? Have you had success by utilizing any of these methods? We would love to hear your thoughts on the subject! I’m sure someone else reading the article would as well. As always, you can connect with us outside of the website on Instagram via <a href="http://instagram.com/nutritionstripped">@nutritionstripped</a> <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica</a> and #nutritionstripped #nswellnesscoaching.</p>
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How To Make A Behavior Change

How can we break those pesky old habits? And how do we make our new habits stick? Here you’ll learn how to make a behavior change. When you...

The Dangers of Diets that Restrict Calories

Is Breakfast The Most Important Meal of the Day?

<p>For many years the fast food industry, large food companies and even dieticians have been touting the value of a hearty breakfast to “break the fast” of the night and provide the body a sustainable source of energy.</p>
<p>Study after study appears to demonstrate the value of breakfast. But, as with many other nutritional pieces of advice, the belief in the power of breakfast is based on misinterpreted research and biased studies.</p>
<p>Many of the studies are funded by the food industry, which has a clear bias. Kellogg funded a highly-cited article that found that cereal for breakfast is associated with being thinner. The Quaker Oats Center of Excellence (part of PepsiCo) financed a trial regarding consumption of oatmeal or frosted cornflakes (if you eat it in a highly-controlled setting each weekday for four weeks), and found that only the no-breakfast group, which lost weight, experienced an increase in cholesterol.</p>
<p>We want to dig a bit deeper into this whole “breakfast dilemma.”</p>
<p>The common belief is if you skip breakfast in the morning, it’s going to make you eat more later in the day. People think if you go into lunch and dinner hungry, you’ll end up eating more. And the fear is this will make you gain weight and develop unhealthy eating patterns.</p>
<p>But that’s not what the research shows, the most recent of which was published in the <em>British Journal of Nutrition</em>.</p>
<p>In a study of 40 teenage girls <strong>(</strong>whose appetite is known to be strong, thanks to the caloric requirements associated with growing) it was discovered those who ended up skipping breakfast consumed 350 calories less through the day than the subjects who ate a full breakfast.</p>
<p>The subjects in the study were ages 11-15. Each of the subjects ate in two distinctly different ways to isolate how breakfast affects later caloric consumption.</p>
<p>To start with, the girls ate a breakfast made specifically to have a low impact on their glycemic index. The breakfast was 468 calories in total. They ate this breakfast for several days before switching over to an eating protocol where they simply did not eat breakfast.</p>
<p>The researchers’ stated goal was to<em> “examine the effect of 3 consecutive days of breakfast consumption compared with breakfast omission on free-living energy intake and physical activity in adolescent girls.”</em></p>
<p>After they ate breakfast, the participants were then asked to keep a journal that kept track of their eating habits throughout the day. Their physical activity levels were monitored with an accelerometer.</p>
<p>At the conclusion of the study, the researchers noted on days when the subjects skipped breakfast altogether, their ending caloric totals were 353 calories fewer than when they had breakfast.</p>
<p>What’s more interesting is even though they skipped breakfast, and missed out on those 458 calories in the morning,<strong> </strong>their physical activity levels weren’t affected in the slightest<strong>.</strong></p>
<p>This bodes well for people who want to lose weight and still maintain a healthy lifestyle in the process.</p>
<p>What the researchers don’t know is why exactly this happens. They’re not quite sure what the correlation is between skipping breakfast and not eating more later during the day.</p>
<p>As study co-author Dr. Keith Tolfrey said,<em> “There are many reports that show missing breakfast is associated with obesity, which may have led to premature assumptions that breakfast can be used as an intervention for weight control… But we do not know why eating breakfast is associated with a lower likelihood of being overweight or obese, or whether eating breakfast can be used effectively as a weight control strategy…Further research will help to determine whether daily breakfast consumption can be used as an intervention to reduce future disease risk in young people,”</em> concludes Dr. Tolfrey.</p>
<p>Few randomized controlled trials exist. Those that <a href="http://ajcn.nutrition.org/content/55/3/645.full.pdf">do</a>, although methodologically weak like most nutrition studies, don’t support the necessity of breakfast.</p>
<p>Paul and I have attempted to explore our personal results of what happens to us when we eat an early “breakfast.”  Our breakfast is rather light in that we mash a ripe avocado on a piece of gluten free bread.  While it is a light breakfast as compared to the Standard American fare, the results were quite notable.  If we consume that light breakfast before 9:00 AM, we find that we are ravenous just two hours later and we find that our appetite is stronger all through the day.</p>
<p>We recently worked with a woman who said that she needed to eat an early breakfast or her blood pressure would rise and she would feel shaky and weak.  But after starting a juicing regimen and eating closer to the Hallelujah Diet, she soon found that she could delay eating for a few more hours and as she began drinking smoothies later in the morning, she found her blood pressure was easier to manage.</p>
<p>It doesn’t take a rocket scientist to see that as adults, we don’t necessarily need the calories from these foods right away in the morning, especially since the result is we feel like grazing throughout the rest of the day, which means even more calories.</p>
<p>At the Hallelujah Diet, we have said for over 25 years that you should not eat “breakfast.” It is best not to consume food containing fiber first thing in the morning, as fiber hinders the body’s cleansing and eliminating efforts that continue for several hours after rising.</p>
<p>What I want to clarify is, the popular question of “Then when is the best time to eat?”</p>
<p>Most people eat their breakfast quite early in the morning.  Whether it is 6:00 AM or 8:00 AM, your poor digestion system isn’t even awake yet, much less running on all cylinders, so to eat fiber-rich foods, fatty foods, sugary foods, they will make your poor digestive system clearly wish it had stayed in bed!  The rude awakening of that big dump, can create future health problems.</p>
<p>We recommend a small glass of freshly extracted vegetable juice or even a barley green juice powder, like our go-to favorite, BarleyMax soon after you awaken.  You will receive large amounts of nutrients while gently awakening your digestive system.  Believe me, it will be most grateful for the gentle approach. How many people do you know like to hear loud music or some big problem given to them as soon as they are awake?</p>
<p>A couple of hours after your juice, if you are interested in eating something, start with a piece of fruit and if that isn’t enough, make yourself a living green smoothie.  The ingredients should be light on the sugar and heavy on the greens.  The fact that it is living will help the digestion system in breaking it down.</p>
<p>We will have our green smoothies typically after 10:00 AM.  These will satisfy us for hours. If you add some powdered protein, and even some more BarleyMax in your smoothie, you will be sure to give your body plenty of nutrition without adding all the calories.</p>
<p>If only the breakfast studies could take into consideration not just weight gain or energy, but actual nutritional density that is being distributed into all the cells of the body which not only staves off hunger, but more importantly, affords healing and healthy cell replacement, which of course, prevents disease, then, maybe people will see that it isn’t the amount of food or the exact timing that is important, but the value comes in the nourishing of cells.</p>
<p>The post <a rel="nofollow" href="https://www.myhdiet.com/healthnews/ampm/breakfast-important-meal-day">Is Breakfast The Most Important Meal of the Day?</a> appeared first on <a rel="nofollow" href="https://www.myhdiet.com">Plant-Based Diet - Recipes & Weight Loss Supplements | Hallelujah Diet</a>.</p>
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Is Breakfast The Most Important Meal of the Day?

For many years the fast food industry, large food companies and even dieticians have been touting the value of a hearty breakfast to “break ...

How Vitamin C Can Counteract the Harmful Effects of Immunization

Warming Miso Soup

<p>Give your immune system a boost with our favorite delicious Warming Miso Soup.</p>
<p>Using both red and white miso gives this soup an earthy-sweet complexity. Nutrient-rich wakame seaweed, portobello mushrooms, and tofu creat a soup that not only is delicious and versatile, but it’s incredibly easy to make!</p>
<h4>Miso for the ages</h4>
<p>Miso has been around for a really long time. Records of miso production date all the way back to year 701 in Japan and have been used in popular recipes ever since. There are many different types of miso to try, and an endless amount of information and history surrounding it. With most of the coveted types of miso taking several years to ferment, it’s safe to say that good miso is a form of art.</p>
<h4>Check your labels</h4>
<p>For gluten allergies, make sure to use white and red miso that is gluten-free. Red miso frequently contains barley, wheat, and rye, so make sure to check the labels if you have gluten sensitivity. We have personally used Miso Masters Organic miso for years which is gluten-free and perfect for this Warming Miso Soup.</p>
<p>Warming Miso Soup isn’t the only way to get the health benefits from adding miso to your diet. Try adding it to salad dressings, sauces, and glazes. You can even use it in baking!</p>
<h4>Stripped</h4>
<p>Miso boasts an impressive nutrient profile and is brimming with vitamins and minerals like manganese, vitamin K, copper, and zinc (<a href="https://nutritiondata.self.com/facts/legumes-and-legume-products/4379/2" target="_blank" rel="noopener noreferrer">17</a>). Keep in mind that it’s also high in sodium, so keep consumption in moderation and pair with plenty of other fermented foods for best results.</p>
<p>For more information on gut health and incorporating more fermented foods into your diet, check out our article on improving <a href="https://nutritionstripped.com/9-fermented-foods-for-better-gut-health-and-immunity/">Digestive Health</a> with fermented foods.</p>
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Warming Miso Soup

Give your immune system a boost with our favorite delicious Warming Miso Soup. Using both red and white miso gives this soup an earthy-swee...

5 Steps to Healthy Aging

Sustainable Food Guide: Tips for Eating Sustainably + Top Food Choices

<p>We’ve all heard the term “sustainable food” thrown around at one point or another. But do you know what it actually means to eat sustainably?</p>
<p>Although the concept of sustainability dates back several centuries, it has recently entered the limelight as social movements and organizations like Farm-to-Table and Slow Food USA continue to gain traction. This popular eating pattern not only benefits overall health, but it can also have a long-lasting impact on local communities, farm workers, animals, and the planet.</p>
<p>So what exactly is sustainable food? And how can you be sure that you’re practicing a sustainable style of eating? In this comprehensive guide, we’ll cover everything you need to know about sustainable food and how you can effectively reduce your environmental footprint.</p>
<h3>What Is Sustainability?</h3>
<p>A quick internet search reveals tons of different definitions for what exactly the term “sustainability” means. To put it simply, however, sustainable eating puts the focus on foods that are produced in a way that is beneficial for the environment, supports local communities and is humane to farmers, workers, and animals alike.</p>
<p>Sustainable food production is incredibly important, not just for the sake of our planet, but also for our health and future as well. Opting for some of the most sustainable foods whenever possible can help minimize greenhouse gas emissions, decrease food waste, and reduce exposure to harmful chemicals, additives, and preservatives that are abundant throughout the food supply.</p>
<p>Selecting sustainable ingredients whenever possible requires little effort but can be incredibly beneficial. Let’s look at some of the top sustainable foods that are good for both health and the environment.</p>
<h2>Top 7 Sustainable Foods</h2>
<p>There are plenty of options for the most environmentally-friendly meats, veggies, and other ingredients that can help promote a sustainable style of eating. Here are some of the top sustainable food products that you may want to consider adding to your next shopping list:</p>
<h4>1. Beans</h4>
<p>As one of the most sustainable protein sources available, adding beans to your diet can have a huge impact on the environment. According to a 2017 study published in <em>Climatic Change, </em>swapping beans in for beef could potentially help achieve up to 74% of the reductions needed to meet the goals for the greenhouse gas emission targets in the United States by 2020. Not only that, but it could also free up 42% of cropland in the United States as well (<a href="https://link.springer.com/article/10.1007/s10584-017-1969-1" target="_blank" rel="noopener noreferrer">1</a>).</p>
<p>Besides supplying a hearty dose of protein, beans are also a great source of <a href="https://nutritionstripped.com/why-is-fiber-important-for-gut-health/">fiber</a> as well as manganese, selenium, zinc, and copper (<a href="https://www.ncbi.nlm.nih.gov/pubmed/7706585" target="_blank" rel="noopener noreferrer">2</a>). Try centering one or two meals around beans each week for a nutritious, meatless meal. Alternatively, try using them in recipes like <a href="https://nutritionstripped.com/best-black-bean-burger/">black bean burgers</a>, <a href="https://nutritionstripped.com/southwest-three-bean-dip/">dips</a>, and <a href="https://nutritionstripped.com/two-bean-herb-salad/">salads</a> to bump up your protein intake.</p>
<h4>2. Broccoli</h4>
<p>In addition to being a potent powerhouse of nutrition, broccoli has also secured a spot on the list of top sustainable food ingredients available. Broccoli plants are especially effective at producing their own natural pesticides, which help ward off pests without the need for harmful chemicals and synthetic products.</p>
<p>Broccoli is low in calories but packed with a wide array of essential nutrients. In particular, broccoli is high in vitamin C, vitamin K, and manganese, along with a whole host of important antioxidants and beneficial plant compounds (<a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2" target="_blank" rel="noopener noreferrer">3</a>). Steamed, sautéed, or <a href="https://nutritionstripped.com/roasted-broccoli/">roasted broccoli</a> are all easy and delicious options for a quick dinner side dish. Broccoli also makes a great addition to <a href="https://nutritionstripped.com/10-minute-peanut-stir-fry/">stir-fries</a> or wholesome and <a href="https://nutritionstripped.com/hearty-vegetable-bowl/">hearty veggie bowls</a>.</p>
<h4>3. Sardines</h4>
<p>Sardines and other small species of fish, such as anchovies, are all excellent choices when it comes to sustainability. They’re low on the food chain, meaning they don’t consume other fish themselves and can be caught with minimal impact on the surrounding environment. They’re also less likely to accumulate harmful toxins like mercury and reproduce very quickly, making them an ideal sustainable food option.</p>
<p>Sardines are versatile, easy to prepare, and loaded with protein, omega-3 fatty acids, and vitamin B12 (<a href="https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4114/2" target="_blank" rel="noopener noreferrer">4</a>). They can be grilled or baked and drizzled with a bit of olive oil, lemon juice, and your choice of herbs and seasonings. Be sure to select wild-caught Pacific sardines whenever possible to avoid varieties that may be overfished or in danger.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe.jpg"><img alt="Sustainable Food | Nutrition Stripped" class="alignnone wp-image-54793 size-full" height="4050" sizes="(max-width: 2700px) 100vw, 2700px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe.jpg 2700w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stripped-Green-Smoothie-green-smoothie-breakfast-smoothie-nutritionstripped.recipe-33x50.jpg 33w" width="2700" /></a></p>
<h4>4. Pears</h4>
<p>This flavorful fruit is a great addition to a sustainable style of eating because, unlike many other fruits, it tends to ripen after picking. This eliminates the need to transport it quickly, cutting back on greenhouse gas emissions and fuel usage. Pears are also often available fresh from farmers’ markets, which can be a great way to support your local community.</p>
<p>Pears are rich in dietary fiber, vitamin C, vitamin K, and copper (<a href="https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2005/2" target="_blank" rel="noopener noreferrer">5</a>). Plus, they’re sweet and crunchy, making them one of the top flavorful and deliciously sustainable snacks that can be enjoyed with little to no prep required. You can also add pears to recipes like <a href="https://nutritionstripped.com/pea-pear-pumpkin-smoothie/">smoothies</a>, <a href="https://nutritionstripped.com/caramelized-onion-and-pear-frittata/">frittatas</a>, and <a href="https://nutritionstripped.com/fruit-leather-apple-strawberry-pear/">fruit leathers</a> to take advantage of the many nutrients that they have to offer.</p>
<h4>5. Bison</h4>
<p>This type of wild game is often dubbed the most sustainable meat option on the market. Compared to other common types of meat sources such as cattle, bison cause less erosion damage and trampling, which significantly cuts down on their potential environmental impact. Some also claim that they require fewer resources and tend to forage in drier, rougher grasses than cattle and other livestock.</p>
<p>Bison are also raised more humanely and allowed to roam freely for most of their lives. Although livestock production does require the use of more resources than <a href="https://nutritionstripped.com/plant-based-lifestyle/">plant-based foods</a>, selecting bison instead of beef or chicken is a simple way to support ethical farming practices rather than factory farms.</p>
<p>Each serving of bison provides a good amount of selenium, vitamin B12, zinc, and niacin (<a href="https://nutritiondata.self.com/facts/lamb-veal-and-game-products/10627/2" target="_blank" rel="noopener noreferrer">6</a>). Although it may require you to search a bit beyond your local supermarket, bison is widely available in many grocery stores, butcher shops, and health stores. It works especially well as a sustainable beef alternative in any recipes that call for red meat and can be marinated, grilled, stir-fried, or seared on the skillet.</p>
<h4>6. Potatoes</h4>
<p>Potatoes are a staple ingredient for a well-rounded, sustainable style of eating. Like <a href="https://nutritionstripped.com/food-index/broccoli/">broccoli</a> and many other veggies, they have a built-in pest control system that produces natural pesticides and fungicides and reduces the need for harmful chemicals and other synthetic compounds. They also require a fraction of the water, fertilizer, and resources of other plants for growth and can be stored in the pantry or fridge for long periods of time without spoiling.</p>
<p>Potatoes are brimming with micronutrients like potassium, vitamin C, manganese, and vitamin B6 (<a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2" target="_blank" rel="noopener noreferrer">7</a>). They’re also a very versatile ingredient and can be boiled, grilled, sautéed, baked, or roasted and incorporated into recipes like <a href="https://nutritionstripped.com/turmeric-mashed-potatoes/">turmeric mashed potatoes</a>, veggie omelets, <a href="https://nutritionstripped.com/fingerling-potato-dill-toss-salad/">tossed salads</a>, or potato wedges for a nutritious and sustainable side dish to your main meal.</p>
<h4>7. Garden Peas</h4>
<p>Peas stand out as one of the absolute best sustainable foods on the market as well as a nutritious addition to a healthy, balanced diet. This is because they produce their own nitrogen naturally, which eliminates the need for fertilizer and boosts the nutrient content of the soil, even after being harvested. Additionally, <a href="https://nutritionstripped.com/food-index/peas/">peas</a> are also easy to grow in most weather conditions, which can cut back on water waste to conserve resources.</p>
<p>Peas are a great source of protein as well as fiber, vitamin K, manganese, folate, and thiamin (<a href="https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2521/2" target="_blank" rel="noopener noreferrer">8</a>). Fresh peas are sweet, tender, and delicious, but they can also be gently cooked and used in <a href="https://nutritionstripped.com/spring-green-pea-soup/">soups</a>, <a href="https://nutritionstripped.com/protein-packed-pea-mint-pasta/">pasta dishes</a>, and <a href="https://nutritionstripped.com/zucchini-pizza-crust-lemony-pea-pesto-nscookbook/">pesto sauce</a> as well.</p>
<h3>Tips for Finding Sustainable Food</h3>
<p>In addition to adding a few of the top sustainable food options into your diet, there are plenty of other ways that you can make sure you’re eating sustainably. Here are a few tips and tricks to help you get started:</p>
<ol>
<li><strong>Cook at home:</strong> Not only is it better for your waistline and your health but preparing your own meals at home also puts you in control of the ingredients you’re using to ensure that you’re eating sustainably.</li>
<li><strong>Purchase from sustainable food companies and local growers:</strong> Buying locally is a key component of sustainable eating, and it’s one of the ways that you can make the biggest impact. Supporting local, sustainable in your community also helps cut down on the greenhouse gas emissions associated with transportation and importing products.</li>
<li><strong>Eat seasonally:</strong> Basing your diet around which foods are in season is a great strategy to support sustainability. Seasonal produce also tends to retain more nutrients, taste better, and have less “food mileage” to reduce your environmental footprint.</li>
<li><strong>Choose certified fair trade products:</strong> Fair trade is a global movement that prioritizes the ethical treatment of workers to protect and empower local communities. Companies that become certified have undergone rigorous audits and assessments to guarantee that they are compliant with the strict standards set out by the organization.</li>
<li><strong>Start a garden:</strong> In addition to purchasing your food from responsible, environmentally-conscious companies, you can also try growing your own food at home as well. Starting a garden is a great way to add more fresh produce to your kitchen while also positively impacting the environment and supporting sustainable agriculture.</li>
</ol>
<h3>NS Recommends</h3>
<p>Many of us don’t take sustainability into account when considering what a healthy diet should look like. However, choosing sustainable foods is important to the health of our bodies, our communities, and the world around us. Picking sustainable food options and making a few minor modifications to your shopping habits can ensure that you’re eating ethically and responsibly to preserve the health of the planet for generations to come.</p>
<p>If you’re looking for more support and ways to integrate sustainable foods into your life, then check out our best-selling Online Education Programs.</p>
<p>We offer programs to give you the tools you need for meal planning, learning how to stock your kitchen, give your body a reset with whole foods, and more. <a href="https://nutritionstripped.com/shop/">Click here</a> to explore what programs are right for you. Or if you’re ready to get started now with making Healthy Eating Simple, then taking our free 4-part series, <a href="https://education.nutritionstripped.com/opt-in">click here</a> to join!</p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/sustainable-food-guide-tips-for-eating-sustainably-top-food-choices/">Sustainable Food Guide: Tips for Eating Sustainably + Top Food Choices</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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Sustainable Food Guide: Tips for Eating Sustainably + Top Food Choices

We’ve all heard the term “sustainable food” thrown around at one point or another. But do you know what it actually means to eat sustainably...

Is Fluoride Dangerous to Your Overall Health?

What’s Really in Your Protein Powder?

<p>Adding protein powder to your daily routine is often considered a quick and convenient way to bump up your intake of this essential nutrient. But do you know what’s lurking in your protein powder?</p>
<p>Take a quick look at the label and you’ll probably spot a few familiar ingredients, such as whey, casein, pea protein, or soy. But keep reading and you may notice a few other ingredients, many of which sound like they belong in a chemistry lab rather than on your shelf. From fillers to food thickeners to artificial sweeteners and beyond, let’s take a look at some of the most common ingredients in protein powder, plus how to pick the best type next time you go shopping.</p>
<h2>6 Common Protein Powder Ingredients</h2>
<h4>1. Whey/Casein</h4>
<p>Whey and casein are two types of <a href="https://nutritionstripped.com/what-is-protein/">protein</a> found in milk, and they’re among the most common sources of protein in many supplements. Whey protein is digested very quickly in the body while casein is digested much slower. However, both can be highly beneficial for muscle-building and tissue repair.</p>
<p>That being said, these milk proteins are high in lactose, a type of milk sugar that many are unable to digest. For those with lactose intolerance, consuming protein powders with whey or casein can cause side effects like gas, bloating, stomach pain, and diarrhea (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3401057/" target="_blank" rel="noopener noreferrer">1</a>).</p>
<p><a href="https://nutritionstripped.com/10-plant-based-proteins-eating/">Plant-based protein</a> powders made from ingredients like hemp, pea, brown rice, or chia seeds may be a good alternative if you find that you can’t tolerate milk-based products.</p>
<h4>2. Milk solids</h4>
<p>The term “milk solids” refers to the non-liquid components of milk, including proteins, lactose, and certain minerals. Milk solids are often used as a bulking agent for protein powders, and they’re especially common in low-quality products to help keep costs down.</p>
<p>For the most part, the milk solids found in protein powders have few benefits when it comes to health. The protein is not well-absorbed or utilized by the body and the lactose can cause issues for those who are unable to digest it. For this reason, it’s best to skip products that contain milk solids whenever possible.</p>
<h4>3. Artificial sweeteners</h4>
<p>Often used as a quick way to enhance the flavor of protein powders without significantly altering the nutritional profile, artificial sweeteners are increasingly common in many products currently on the market.</p>
<p>Although the use of these products remains highly controversial, non-nutritive sweeteners like saccharine, aspartame, sucralose, neotame, and acesulfame-K are considered safe by the United States Food and Drug Administration (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/" target="_blank" rel="noopener noreferrer">2</a>). However, several human and animal studies have found that some artificial sweeteners could have adverse effects on gut health, blood sugar levels, and body weight (<a href="https://www.ncbi.nlm.nih.gov/pubmed/18800291" target="_blank" rel="noopener noreferrer">3</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/23633524" target="_blank" rel="noopener noreferrer">4</a>, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/" target="_blank" rel="noopener noreferrer">5</a>). Therefore, it’s best to use with caution or opt for natural sweeteners like <a href="https://nutritionstripped.com/food-index/stevia/">stevia</a> instead.</p>
<p><a href="https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7.jpg"><img alt="protein powder" class="alignnone size-full wp-image-54333" height="5822" sizes="(max-width: 3881px) 100vw, 3881px" src="https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7.jpg 3881w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7-200x300.jpg 200w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7-768x1152.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7-683x1024.jpg 683w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7-762x1143.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7-606x909.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2018/09/Stawberry-Banana-Smoothie-healthy-low-sugar-plantbased-antioxidants-quick-easy-recipe-breakfast-nutritionstripped-7-33x50.jpg 33w" width="3881" /></a></p>
<h4>4. Fillers</h4>
<p>Fillers such as psyllium, cellulose, or coconut flour are added to many products by manufacturers looking to boost profits by cutting costs. While these ingredients aren’t necessarily harmful, they can be a sign of a lower-quality product. For some, they may also trigger digestive issues like gas, <a href="https://nutritionstripped.com/is-bloating-normal/">bloating</a>, or belching (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3400503/" target="_blank" rel="noopener noreferrer">6</a>).</p>
<h4>5. Food thickeners</h4>
<p>Thickening agents like xanthan gum, dextrin, arrowroot, or gelatin are used to improve the texture of many food products, including protein powders. When consumed in large amounts, however, these ingredients can impact regularity, gut health, and digestion (<a href="https://www.ncbi.nlm.nih.gov/pubmed/8329363" target="_blank" rel="noopener noreferrer">7</a>). Some are also sourced from common allergens such as wheat, soy, dairy, or corn, which can be problematic for those with a sensitivity to these ingredients.</p>
<h4>6. Vegetable oils</h4>
<p>Many types of protein powder contain vegetable oils to improve the flavor and texture while also adding richness to the final product. Unfortunately, these oils are often heavily processed and may contain hydrogenated fats, also known as trans fats.</p>
<p>Trans fats can be detrimental to several aspects of health. In fact, research has found that an increased intake of trans fats could be linked to a higher risk of <a href="https://nutritionstripped.com/improve-heart-health/">heart disease</a>, obesity, type 2 diabetes, and even certain types of cancer (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3551118/" target="_blank" rel="noopener noreferrer">8</a>). The American Heart Association recommends reducing your intake of trans fats by limiting consumption of fried foods, hydrogenated oils, and processed ingredients whenever possible (<a href="https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat" target="_blank" rel="noopener noreferrer">9</a>).</p>
<h3>How to Pick the Best Protein Powder</h3>
<p>After decoding the ingredients on your protein powder, you may be wondering how to get the best bang for your buck next time you shop for supplements. Here are a few simple tips to help you pick the best protein powder:</p>
<ol>
<li>Check the ingredients label and look for products that contain as few ingredients as possible</li>
<li>Pick a protein powder that is free of artificial flavorings, additives, and fillers</li>
<li>Select unsweetened protein powders without any <a href="https://nutritionstripped.com/guide-hidden-sugars-2/">added sugars</a> or artificial sweeteners</li>
<li>Look for products that have undergone third-party testing to ensure quality and safety</li>
<li>Opt for GMO-free, sustainably-sourced products whenever possible</li>
<li>Check out my list of the <a href="https://nutritionstripped.com/best-plant-based-protein-powders/">best plant-based protein powders</a> for a few of my favorites in terms of taste, price, and quality</li>
</ol>
<h3>NS Recommends</h3>
<p>There are plenty of options available for increasing your protein intake. Whether it’s from food sources or supplements, it’s important to be sure that you’re getting the best quality possible to help optimize your health, and picking a protein powder that’s free of fillers, additives, and chemicals is a great place to start.</p>
<p>If you’re looking for more support and ways to boost your protein intake, then check out our Wellness Coaching. We offer appointments virtually and all of our NS Wellness Coaches are professionally trained to give you expert guidance and practical plans for long-term health! <a href="https://nutritionstripped.com/services/">Click here</a> to take the client quiz.</p>
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What’s Really in Your Protein Powder?

Adding protein powder to your daily routine is often considered a quick and convenient way to bump up your intake of this essential nutrient...

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Are You Eating Too Much Fruit?

<p>Imagine starting your day off with a large bowl of fresh pineapple and strawberries.  Later in the morning grab a fruit smoothie with lots of berries and frozen bananas.  For lunch enjoy a melon salad and in the afternoon, treat yourself to some delicious crisp apples.  In the evening, ripe papaya and fresh coconut sound yummy and before bed a juicy pear.</p>
<p>Most of us know that a fruitarian diet, while an enticing concept, is not practical nor is it even a healthy concept in the real world.</p>
<p>But, as you reflect on yesterday’s food choices, how much fruit did <strong><em>you</em></strong> actually eat?</p>
<p>Did you start your day off with any fruit?  How much fruit did you add to your morning smoothie?  Did you add any fruit to your mid-day salad?  What other fruits did you have before the end of the day?</p>
<p>Unfortunately, you don’t have to become a full-fledged fruitarian to have too much fruit in your diet.</p>
<p>Albert Mosseri, a natural hygienist, said something interesting about fruit — an observation that came from working with more than 4000 patients. He said that the healthier you are, the more fruit you can eat. People in poor health should favor a ratio of more vegetables and root vegetables vs. fruits. Athletes in excellent health can consume up to 70% fruit.</p>
<p>But even the healthiest and most active people should not go above the threshold of 70% fruit in the diet.</p>
<p>Sugar comes in a few different forms: Glucose, fructose and sucrose. Glucose helps keep all your systems chugging along smoothly. Carbohydrates break down into glucose, your body’s main source of fuel<em>. </em>Then you have fructose, the only type of sugar found in fruits. It’s metabolized in the liver, as opposed to in the blood stream. Sucrose, more commonly known as table sugar, is simply a combination of both glucose and fructose.</p>
<p>High blood sugar, which is caused by too much glucose in your blood, can lead to diabetes. Refined carbohydrates, like white rice or white-flour baked goods, are common culprits leading to high blood sugar. In addition to their sugar content, they lack the fiber that prevents glucose spikes, wreaking havoc on your blood sugar levels. Too much sugar in the blood stream at once leads to fat storage and insulin resistance, a precursor to type 2 diabetes.</p>
<p>The lesser-known fact is that fructose, or fruit sugars, can also play a role in the disease. Your liver turns any excess sugar intake into triglycerides that get stored in fat cells throughout the body. The more sugar you eat, the more fat you store. Specifically, too much sugar, even from the fructose found in fruits, can lead to a buildup of that visceral belly fat that has been linked to type 2 diabetes.</p>
<p><strong>Fructose Intolerance</strong></p>
<p>Did you know that 10% of the US population has symptomatic fructose intolerance?</p>
<p>Hereditary Fructose Intolerance is when an individual lacks an enzyme needed in the body to break down fructose. That means their systems have trouble transforming all stored sugar, known as glycogen, into the glucose that your body uses as energy.</p>
<p>If you experience symptoms like bloating, nausea and abdominal pain when you eat fructose (fruit) you may want to have your blood tested for this intolerance.</p>
<p>Limiting and avoiding foods with fructose, sucrose and other sugars is your best treatment.</p>
<p>So how much is enough?  Well, assuming that you don’t have a fructose intolerance, a healthy daily amount would be about two servings.  That may be the amount you place in your morning smoothie.</p>
<p>While we teach that vegetables are the feeders and the fruits are the cleansers, this may not be the best for everyone.  If you are battling an illness, or your body is weakened, it is best to consume more vegetables (especially the dark leafy greens) and less fruit.</p>
<p>When you eat fruit, it is best to always eat the whole fruit and to never or rarely drink fruit juice. Juicing of the fruits causes the sugars to be concentrated even more. The fiber is removed but is greatly needed to help balance these sugars through digestion.</p>
<p>Fruit today is sweeter than it was previously. Through hybridizing, the fructose levels are 30% higher than just a few years ago. Food producers are trying to meet the public’s demand for more sugary foods.</p>
<p>Another area that isn’t easy to do, but makes great sense is to eat fruit only while it is in season.  Although you can get nearly any fruit anytime of the year, it has likely traveled a distance and may not have the highest nutrient content anymore.</p>
<p>Soon, the apples will become a distant memory and the grapefruits and oranges will appear in abundance in the local grocery stores.</p>
<p>Mindful eating will take you much further into your healing process as you begin to see that even the so called “healthy” foods can only be healthy for you if your body is healthy enough to receive them.</p>
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Are You Eating Too Much Fruit?

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Waffle Iron Hash Browns

<p>These Waffle Iron Hash Browns are our favorite new breakfast hack that has us reaching for our potato peeler.</p>
<p>Using your waffle iron to make these crispy Waffle Iron Hashbrowns, not only eliminates all the extra oil from pan-frying, it helps turn your waffle iron into more than just a one-trick pony.</p>
<h4>Crispy is the name of the game</h4>
<p>We’re all about finding ways to improve our favorite recipes by making them healthier. The key to the perfect crispy hashbrowns isn’t frying in access oil, it’s as simple as reducing moisture. By using starchy russet potatoes, and squeezing them through a kitchen towel, you get fluffy hashbrowns with perfectly crispy edges.</p>
<p>Potatoes are a <a href="https://nutritionstripped.com/carbohydrates-part-i/">carbohydrate</a> (a starchy vegetable). Like with any carbohydrate, we recommend enjoying them alongside a high-quality protein source, healthy fat, and of course plenty of fiber.</p>
<p>For a breakfast that’s quick and easy, we love to serve these crispy Waffle Iron Hash Browns with scrambled eggs. Adding your favorite fresh fruit avocado gives an additional boost of vitamins and fiber.</p>
<h4>Breakfast is a big deal</h4>
<p>You don’t need an excuse to celebrate breakfast time. Whipping up brunch for friends, family, or treating yourself? Try some of our other healthy and easy breakfast favorites:</p>
<ul>
<li><a href="https://nutritionstripped.com/chocolate-waffles/">Gluten-Free Chocolate Waffles</a></li>
<li><a href="https://nutritionstripped.com/huevos-rancheros/">Smokey Huevos Rancheros</a></li>
<li><a href="https://nutritionstripped.com/easy-tomato-basil-omelet/">Easy Tomato Basil Omelet</a></li>
<li><a href="https://nutritionstripped.com/almond-lemon-ricotta-pancakes/">Almond Lemon Ricotta Pancakes</a></li>
</ul>
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Waffle Iron Hash Browns

These Waffle Iron Hash Browns are our favorite new breakfast hack that has us reaching for our potato peeler. Using your waffle iron to mak...

Purging Your Pantry: 5 Items to Remove Today

5 Reasons to Start Your Diet Today

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What Is Behavior Change?

<p>Why is it so hard to break old habits? Why is motivation never enough? We’re talking all about the process of behavior change.</p>
<h3>Behavior Change</h3>
<p>You know all the facts; you’ve read all about healthy fats, you know how to find added sugar on a nutrition label and know all the ins and outs surrounding processed foods. Your vitamin regimen is on point and your fitness schedule is always planned out for the week ahead.</p>
<p>Yet, it’s 9:00 pm on a Wednesday night, you skipped your spin class, neglected your perfectly prepped lunch at work and concluded the day by polishing of the pint of ice cream you were saving for your best friend’s birthday.</p>
<p>Has this ever been you?</p>
<p>Before you assume that I’m shaming this activity, don’t get me wrong! We all need this sometimes. I as well as many others absolutely skip my spin class and enjoy some ice cream every now and then. It’s good for the soul, as I like to say.</p>
<p>What I’m talking about here are the nights when it’s not what we need, when it’s not what we truly want to be doing. When we’re instead reverting back to old habits because they’re comforting and familiar. When we can’t quite seem to get our new routines to stick, our new habits to form.</p>
<p>What I’m talking about here is behavior change.</p>
<h3>What is Behavior Change?</h3>
<p>In it’s simplest form, behavior change is the process of breaking old habits in order to successfully form new ones. It’s the art of putting your knowledge into practice and physically changing a preexisting behavior.</p>
<p>A successful behavior change must also be lasting. Once the new behavior is achieved, maintaining it is the key to success.</p>
<h3>Why is Behavior Change So Hard?</h3>
<p>There’s a reason why the majority of New Year’s resolutions have failed by February, about 80% to be exact (<a href="https://health.usnews.com/health-news/blogs/eat-run/articles/2015-12-29/why-80-percent-of-new-years-resolutions-fail">1</a>). In order for our New Year’s resolutions to stick, we need to master the art of behavior change.</p>
<p>Unfortunately, mastering the art of behavior change isn’t quite as easy as it sounds. While research is still being conducted to further understand the mechanisms behind changing behavior, there are a few theories with substantial evidence we can use to begin to understand behavior change.</p>
<p>The difficulty of a particular behavior change can be gauged based on the type of habit we’re trying to break, the way in which we perceive the difficulty of the change, the perceived benefit of the behavior change and lastly the environmental factors we’re surrounded with while making the change.</p>
<p>So let’s break these factors down.</p>
<h3>Habit And Behavior Change</h3>
<p>Generally speaking, there are two types of habits we can form. The first allows us to partake in a plethora of activities without <em>really </em>having to think about them. We’re able to function on auto-pilot, if you will. These habits are generally a result of repetition. Your morning routine, the route you take to work, they’re all forms of repetition-based habits.</p>
<p>The second type of habit is a bit different, these habits are reward-based. By reward-based I mean pleasure driven. More specifically, activities that stimulate the release of dopamine can be considered reward-based habits. Think of binge eating or smoking, for example.</p>
<p>Pleasure driven habits are harder to break due to the involvement of dopamine. When we’re engaging in a behavior over and over again where dopamine is always present, the habit becomes stronger and stronger. Congruently, when we stop the behavior and therefore lose that presence of dopamine, we can crave the sensation associated with that behavior. (<a href="https://newsinhealth.nih.gov/2012/01/breaking-bad-habits">2</a>)</p>
<p>So now that we know what kind of habits we’re dealing with, what barriers get in the way of us breaking those habits?</p>
<h3>Perceived Long-Term Benefit And Behavior Change</h3>
<p>When we’re presented with a situation that can lead to immediate satisfaction rather than long-term satisfaction, sometimes we can have a difficult time choosing long-term satisfaction.</p>
<p>For example, let’s say your goal is to decrease your cholesterol levels. After meeting with your PCP, they’ve recommended you decrease your current consumption of baked goods to help reduce your levels. You’ve previously made it a habit to have a baked good after dinner every night, therefore this is the habit we’re working on breaking.</p>
<p>So, it’s a Tuesday night and you’ve just finished up your dinner. You soon realize you have some chocolate cake leftover from last week.</p>
<p>Research has shown that when you ask yourself, “Is it a good idea for me to eat that cake right now because it tastes good? Or is it a better idea for me to say no and reap the greater reward of lower cholesterol levels later?”, we tend to have a difficult time valuing the long-term benefit over the immediate reward (<a href="https://www.cambridge.org/core/journals/psychological-medicine/article/steep-discounting-of-delayed-monetary-and-food-rewards-in-obesity-a-metaanalysis/653F3BC82AEED3A7D86BFE1437B92BAC">3</a>,<a href="https://www.sciencedirect.com/science/article/abs/pii/S0195666308001475?via%3Dihub">4</a>).</p>
<p>Scientifically speaking, this is often referred to as delay discounting. This occurs when we discount (or decrease) the value of the long-term reward and perceive the short term reward to be more valuable. Sometimes it’s harder for us to imagine the long-term benefits in the future as opposed to the immediate satisfaction we can feel just moments later.</p>
<h3>Environmental Factors And Behavior Change</h3>
<p>When we’ve participated in a certain activity for an extended period of time, environmental cues can start to trigger the behavior with or without us noticing it. From peer pressure to visual cues, our surroundings can have a large impact on our choices.</p>
<p>Research has shown that visually seeing something or being physically presented with something associated with the behavior change in question, can instigate a goal-incongruent decision (<a href="https://www.sciencedirect.com/science/article/abs/pii/S0195666310000322">5</a>). Essentially, a choice that does not coincide with our goals.</p>
<p>Let’s go back to our cholesterol example with the cake. Although we’ve decided to no longer eat baked goods after dinner every night in order to help lower our cholesterol levels, if there is chocolate cake right in front of us, we may not be able to stick to our intended choice.</p>
<p>This can also be applied to a social setting. For example, if you always eat that chocolate cake with your family, and your family has continued to have desert every night despite your decision to refrain from it, research has shown that pressure from another person can often lead to difficulty maintaining your decision (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3950931/#B6">6</a>).</p>
<p>Moral of the story, our surroundings greatly impact us! If a behavior change intervention is going to work, we need to keep this in mind.</p>
<h3>Perceived Difficulty And Behavior Change</h3>
<p>Have you ever heard the phrase, “you’re in your own head”? Well that’s exactly what we’re talking about here.</p>
<p>When we believe that an activity or a goal is too difficult to accomplish, we can set ourselves up for failure before we even start.</p>
<p>The scientific theory that explains this mechanism is called the Theory of Planned Behavior, more specifically Perceived Behavior Control. It suggests that when a person believes they have control over an action, they are more likely to actually participate in said action or behavior (<a href="https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/theory-of-planned-behavior">7</a>).</p>
<p>After leaving your PCP’s office having decided to kick your baked good habit, the whole way home you begin listing off all of the reasons why the goal will never be reached. “I’ve been doing this for years, no way I’ll be able to stop; my family always has cake I can’t say no; there’s no way I’ll be able to control myself if the cake is always in the kitchen.”</p>
<p>Does this sound like you?</p>
<p>By simply <em>believing</em> that the behavior change is going to be hard, we make it even harder on ourselves to accomplish.</p>
<h3><a href="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2.jpg"><img alt="Buffalo Tempeh Bowl | Nutrition Stripped" class="alignnone size-medium wp-image-67160" height="200" sizes="(max-width: 300px) 100vw, 300px" src="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-300x200.jpg" srcset="https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-300x200.jpg 300w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-768x512.jpg 768w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-1024x683.jpg 1024w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-431x287.jpg 431w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-762x508.jpg 762w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-606x404.jpg 606w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-307x205.jpg 307w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-1346x896.jpg 1346w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-168x112.jpg 168w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-100x67.jpg 100w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-150x100.jpg 150w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-50x33.jpg 50w, https://nutritionstripped.com/wp-content/uploads/2019/10/buffalo-tempeh-salad-bowl-nutritionstripped2-600x400.jpg 600w" width="300" /></a></h3>
<h3>Motivation Is Never Enough</h3>
<p>Lastly, we have to touch on motivation as a factor. Motivation is sometimes portrayed as the “end all be all” for behavior change.</p>
<p>While it’s definitely a component, there’s a whole lot more to the story.</p>
<p>There are so many different reasons for why we decide to change a behavior. They’re often health and wellness related, such as opting for more health-conscious food choices or adding exercise to your weekly routine.</p>
<p>When we decide to make a behavior change, if you really think about it, motivation is step one. We need to be motivated enough to decide to change a behavior. Whether that motivation is stemming from wanting to decrease blood pressure levels or increase physical strength, motivation must be present.</p>
<p>The problem here is that instilling behavior change takes so much more than motivation. Yes, motivation is key, but we need to take it one step further. If we want to break those old habits, create new ones, and maintain them for an extended period of time, motivation just doesn’t cut it.</p>
<p>Motivation is the catalyst, what comes next will get you to the finish line.</p>
<h3>How to Instill Behavior Change</h3>
<p>Picture two individuals. Both are looking to increase mindfulness, so they both download a step-by-step guide for becoming more mindful. They each follow the guide to a T, yet only one of them successfully masters the art of mindfulness. Why?</p>
<p>More than anything else, we need to remember that everyone is different, everyone is unique. Regardless of what worked for a friend or family member, you need to think about you and your individual needs when looking to make a lifestyle change.</p>
<p>Regardless of how we look at it, breaking old habits is tricky business. When instilling a new behavior change, the difficulties listed above must be accounted for. From environmental factors to perceived difficulty and reward, they all play a part on the road to behavior change.</p>
<p>Determining which factors impact you most and how you can tackle them will be the key to your success.</p>
<h3>Support And Accountability</h3>
<p>Sometimes we need to ask for help, it’s as simple as that. Asking for help is something we should be proud of rather than ashamed of. It takes a lot for us to admit that we just can’t do it all on our own.</p>
<p>While this mentality applies to just about every aspect of our lives, it’s particularly important in terms of behavior change.</p>
<p>When looking at successful behavior change interventions, a key common denominator is accountability.</p>
<blockquote>
<p>Research has shown that some of the most successful behavior change interventions required accountability from a health care practitioner in order to succeed (<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5536091/">8</a>).</p>
</blockquote>
<p>If you’ve attempted to change a behavior, break a habit or form a new habit and just couldn’t seem to sustain it, asking for help may be the last step you need to take.</p>
<p>Help can come in all shapes in sizes, just make sure you choose a reliable source! If you’re looking for guidance for an exercise routine, seek out a credentialed personal trainer. If you’re looking to reach a health and wellness goal involving food and lifestyle, a dietitian is the perfect fit for you. Along with registered dietitians in your area, we also provide <a href="http://nutritionstripped.com/services">virtual wellness coaching</a> right here at Nutrition Stripped.</p>
<h3>Connect</h3>
<p>What has your experience been with behavior change? Had you thought of it as a scientific process before? We would love to hear your thoughts on the subject! I’m sure someone else reading the article would as well. As always, you can connect with us outside of the website on Instagram via <a href="http://instagram.com/nutritionstripped">@nutritionstripped</a> <a href="http://instagram.com/nutritionstrippederica">@nutritionstrippederica</a> and #nutritionstripped #nswellnesscoaching.</p>
<p>The post <a rel="nofollow" href="https://nutritionstripped.com/psychology-of-behavior-change/">What Is Behavior Change?</a> appeared first on <a rel="nofollow" href="https://nutritionstripped.com">Nutrition Stripped</a>.</p>
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What Is Behavior Change?

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