Month: November 2024

  • Health

    Smart Travel Tips for Sticking to Your Health Goals

    Traveling is exciting – new places, new experiences, and a break from your usual routine can be amazing. But nobody wants to come back from traveling feeling sluggish and drained. Maintaining healthy habits while you’re away can definitely be a challenge. The good news? It’s absolutely possible to stay healthy and feel great on the road. Here are some expert-backed tips from the CDC and the American Heart Association to help you stay energized, refreshed, and ready to step back into your daily rhythm.

    Before you leave home

    A little prep goes a long way! Here’s how you can set yourself up for a healthy trip.

    Pack smart snacks: Don’t get stuck relying on unhealthy airport or roadside options. Pack your own healthy snacks to keep hunger at bay and prevent impulse choices. Great options include:

    • Cut-up fresh fruits and veggies

    • Dried fruit (steer away from added sugar)

    • Freeze-dried vegetables

    • Nuts and seeds (portion them into small bags)

    • Whole-grain crackers and pretzels

    • Trail mix (make your own to control the ingredients)

    • Hard-boiled eggs

    • Low-fat yogurt

    • Cheese sticks

    • Popcorn (plain, air-popped is best)

    • Hummus and vegetables

    • Fruit leather (look for varieties without added sugar)

    • Granola bars (choose those made with whole grains, nuts, and fruit)

    Breakfast prep: Pack pre-portioned oatmeal packets for a quick, healthy, and filling breakfast. You can easily make it with hot water from a hotel coffee maker or microwave. Choose plain oatmeal and add your own toppings like fruit, nuts, or seeds.

    Eating on the plane? Pack your own meals and snacks.

    • Sandwiches on whole-wheat bread

    • Salads with grilled chicken/fish

    • Crackers

    • Nuts and dried fruit

    In transit

    Whether you’re at the airport or stopping for a quick bite on a road trip, you can find healthy options.

    At the airport:

    • Look for whole-grain sandwiches or wraps filled with hummus, roasted vegetables, or falafel

    • Choose a hearty salad with beans, lentils, tofu, or lean protein. Ask for the dressing on the side, and choose a vinaigrette over creamy options

    • Opt for a lentil soup, minestrone, or other vegetable-based soup

    • Order a fat-free latte

    • Grab a fruit cup, pre-cut veggies with hummus, or a banana

    Road trip stops:

    • Sandwich shops: Choose whole-grain bread, load up on veggies, and use mustard instead of mayo or oil.

    • Grocery stores: Stock up on ready-to-eat veggies, hummus, yogurt, sandwiches, salads, and fruit (bananas and oranges are easy to peel).

    • Drive-thrus: Look for grilled, steamed, broiled, or baked options instead of fried foods. Salads with lean protein and vinaigrette dressing, broth-based soups, oatmeal, and eggs with whole-grain bread are good choices.

    At your destination

    Exploring new cuisines is part of the fun of traveling! Here’s how to enjoy the local food scene while still making healthy choices:

    • Look for menu items made with fresh, whole ingredients (fruits, vegetables, lean meats, seafood, whole grains).

    • Avoid fried and saucy dishes. These tend to be high in unhealthy fats, calories, and sodium.

    • Opt for cooking methods that use less oil, like grilled or baked foods.

    • Order a salad or vegetables as a side instead of fries or chips.

    • Buffets can be tempting! Before you load up your plate, take a look at all the options and plan your meal. Focus on fruits, vegetables, lean protein, and whole grains.

    • Drink plenty of water or unsweetened tea instead of sugary drinks or excessive alcohol.

    • Visit a local market and stock your hotel mini-fridge with healthy essentials like yogurt, fruit, and vegetables.

    Staying active on the go

    Traveling can disrupt your exercise routine, but it’s important to keep moving! Here are some easy ways to stay active:

    • Before your flight, take a brisk walk to your gate instead of taking the moving walkways.

    • Take advantage of the hotel gym or pool.

    • Explore the town by walking around town instead of taking taxis whenever possible. Or, see if your hotel offers bike rentals.

    • If you’re on a cruise, use the track for walking or jogging, and make use of the gym or fitness classes.

    • Even short bursts help – 10 minute increments of walking can make a difference.

    References: 1.https://www.cdc.gov/niosh/travel/pretravel/exercising.html#:~:text=Bring%20meals%20from%20home%20to,Avoid%20friend%20 foods. 2. https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/healthy-travel 3. https://www.eatright.org/food/planning/away-from-home/quick-guide-to-eating-right-while-traveling-in-the-us 4. https://www.tsa.gov/travel/security-screening/whatcanibring/food?page=0

  • Fitness, Health

    Is It Smarter to Eat or Fast Before Hitting the Gym?

    We’ve all heard that exercise is good for us, and it’s undeniably true. Research shows time and time again that the perks of staying active are seemingly endless: exercise helps to lower blood pressure, improve cholesterol levels, and reduce inflammation throughout the body. It’s also a key factor in managing weight and helps our bodies use insulin more effectively. Aside from keeping you at a significantly lower risk of developing conditions like heart disease, type 2 diabetes, obesity, and even some types of cancers, exercise can even lift your mood and help you sleep more soundly.

    But here’s a question that sparks a ton of debate: Should you fuel up before hitting the gym, or is that whole “empty stomach workout” (you might’ve heard it called “fasted cardio”) the real secret weapon? The truth is, it’s not a simple yes or no answer because the connection between exercise, food, and how our bodies use energy is complex. Let’s break it all down.

    Fueling your body with carbs and fats

    To understand the fasted vs. fed debate, it helps to know a bit about how your body uses fuel in the first place. The food you eat provides three main macronutrients: carbohydrates, fats, and protein. Your body primarily uses carbohydrates and fats for energy.

    Carbohydrates (carbs) are your body’s preferred, quick energy source. Carbs are broken down into glucose, which your cells use for fuel. Extra glucose is stored as glycogen in your muscles and liver.

    Fats are a more long-lasting energy source. When glucose and glycogen run low (like during a fast or a long workout), your body starts breaking down fat for fuel. When you’re fasting – for example, overnight while you sleep-, your body uses up its stored glycogen. If glucose gets really low, your liver starts making ketone bodies from fat. This is called ketosis – a state where your body shifts from burning primarily carbs to burning primarily fat. This ability to switch between fuel sources is called “metabolic flexibility.”

    How exercise intensity affects fuel use

    Your body uses both carbs and fat during exercise, but the mix depends on how hard you’re working: Low-intensity exercise (leisurely walking, light chores): Your body primarily burns fat. Moderate-intensity exercise (brisk walking, mopping): You burn a mix of fat and carbs. High-intensity exercise (running, intense fitness classes): Your body relies mostly on carbs for quick energy. “Fat oxidation,” or burning fat for fuel, is highest during lower-intensity activities and when your body is low on glucose and glycogen.

    Fasted vs. fed: What the research says

    So, how does eating (or not eating) before exercise affect your workout? Here’s a quick summary of what research suggests:

    Fax oxidation: Here’s where fasted exercise often gets the spotlight. When you work out before eating, your body tends to burn more fat for fuel. Studies back this up, showing noticeably higher fat-burning rates during those empty-stomach sessions.

    Exercise performance: For quick workouts (think under an hour), whether you eat or not probably won’t make a huge difference in how you perform. But, if you’re going longer, having some food beforehand can often give you that extra endurance boost.

    Blood sugar control: Exercising on an empty stomach can make your body more sensitive to insulin and keep your blood sugar lower, and that increased fat burning can even last for hours after your workout. But, eating before you exercise helps your muscles soak up glucose (sugar) fast, which also lowers blood sugar.

    Daily calorie intake: Some research hints that working out fasted could actually lead you to eat fewer calories overall throughout the day. One study found that men who skipped breakfast before exercising ended up eating significantly less later on, compared to days when they had a morning meal.

    Both fasted and fueled workouts have their perks. There’s no magic bullet, no single “best” way for everyone. It really comes down to you – your goals, what you enjoy, and how your body feels. The key is to experiment. Try both approaches and see what makes you feel energized and strong!

    References: 1. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/is-exercise-best-served-on-an-empty-stomach/A04D0203FA9EE39985F0E8E8D2162D10 2. https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13054 3. https://bmjopensem.bmj.com/content/8/1/e001206.abstract 4. https://www.nal.usda.gov/legacy/fnic/macronutrients 5.https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13054https://onlinelibrary.wiley.com/doi/abs/10.1111/sms.13054

  • Food, Health

    Why Eating More Plants Is the Ultimate Health Hack

    You’ve probably heard the phrase “eat your vegetables” for as long as you can remember. While it might sound like an old-school piece of advice, it’s actually a timeless suggestion that’s backed by solid scientific evidence and can make a big difference in your overall health. Plant-based foods offer a wide range of health benefits, which is why more and more people are opting for a plant-based diet. Keep reading to learn what a plant-based diet is, how it can benefit your body, and how you can make small, sustainable changes to bring more plants into your daily routine.

    What is a plant-based diet?

    With the rise of diets that focus on little to no meat, it’s easy to get lost in the growing number of plant-based options out there. Vegan, vegetarian, flexitarian, and plant-forward diets all prioritize plant-based foods, but each has its own unique approach. A vegan diet consists entirely of plant-based foods, excluding anything derived from animals, such as meat, fish, dairy, and eggs. Vegetarians, on the other hand, mostly eat plant-based foods but may still include dairy and eggs in their meals. Flexitarians are mostly plant-based eaters but occasionally enjoy meat or fish. Lastly, a plant-forward diet emphasizes plant-based foods in a way that doesn’t completely rule out meat. In this style of eating, meat might be included, but it’s typically not the star of the meal.

    Real results from plant-based eating studies

    Let’s take a closer look at some of the potential health benefits of plant-based eating based on the latest research.

    Plant-based diets can improve body weight, cholesterol, insulin sensitivity, and liver fat: One study examined the effects of a low-fat vegan diet on body weight, insulin resistance, cholesterol, and liver fat in 244 overweight adults over a 16-week period. Participants were randomly assigned to either a low-fat vegan diet or a control group with no dietary changes. The vegan diet, consisting mainly of vegetables, grains, legumes, and fruits, led to a significant reduction in body weight (average loss of 14.11 lbs), cholesterol (total and LDL cholesterol dropped by 0.5 mmol/L and 0.4 mmol/L, respectively), and insulin levels (reduced by 21.6 pmol/L), compared to the control group. Additionally, liver fat content in the intervention group decreased by 34.4%, whereas no significant changes were seen in the control group.

    Plant-based diets can improve body mass index, body weight, fat mass, and insulin sensitivity: In another study, researchers looked at the impact of plant protein within a plant-based diet on weight management and insulin resistance in 75 individuals with overweight or obesity. Over the course of 16 weeks, those in the plant-based group showed a notable improvement in body mass index (-2 kg/m²), body weight (-14.33 lbs), and fat mass (-9.48 lbs), as well as a reduction in insulin resistance, compared to the control group. The study concluded that the increase in plant protein consumption (about 19.2g) was linked to a 1.94 lb decrease in fat mass, underscoring the benefits of plant protein over animal protein in managing weight and improving metabolic health.

    Plant-based diets can lower the risk of colorectal cancer: A large study involving 77,659 adults over 7.3 years found that vegetarians had a 22% lower risk of developing colorectal cancer compared to non-vegetarians. Vegans specifically saw a 16% reduction in risk, while vegetarians who ate dairy and eggs had an 18% lower risk, and those who consumed fish had a 43% lower risk. Flexitarians also showed an 8% reduced risk, reinforcing the potential protective effects of plant-based diets against colorectal cancer.

    Plant-based diets can improve gut microbiome diversity and abundance: A study comparing vegan, vegetarian, and omnivorous diets among 101 healthy adults found that plant-based diets were linked to more diverse gut microbiomes, with higher levels of beneficial bacteria like Bacteroidetes. This bacterium plays an important role in protecting the gut from harmful pathogens, digesting fiber, and supporting overall gut health. The study noted that while diet certainly influences gut bacteria, lifestyle factors, including physical activity and other habits, may also play a significant role in shaping the microbiome.

    What exactly makes plants so healthy?

    So, what makes plants so beneficial? Plain and simple, plants offer a wealth of health benefits due to their nutrient-rich profile and low saturated fat content. By focusing on whole foods like fruits, vegetables, legumes, and whole grains, you can increase your intake of essential vitamins, minerals, and fiber, all while lowering your risk of various health conditions at the same time. A primary reason these diets are so beneficial is their high fiber content, particularly viscous or soluble fiber. This type of fiber dissolves in water and forms a gel-like substance that slows digestion, promotes feelings of fullness, and helps manage cholesterol levels, blood sugar, and weight. Foods rich in viscous fiber include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. Plant-based diets are also effective for weight management since plant foods are generally lower in calories and fat compared to animal products. In addition, these foods contain natural compounds like polyphenols, flavonoids, and phenolic acids, which recent studies suggest may help prevent weight gain by inhibiting fat accumulation.

    Easy ways to eat more plants

    Transitioning to a plant-based diet doesn’t have to be overwhelming. There’s no need to dive in all at once—take it slow and steady! Remember, plant-based doesn’t mean you have to completely eliminate all animal-based foods from your meals if that doesn’t feel right for you. The goal is simply to incorporate more plant-based options onto your plate. Here are a few helpful tips to get started:

    Start slow and start small: There’s no need to completely revamp your diet in one go. In fact, trying to do too much at once can be counterproductive. Instead, begin by making small adjustments, like going meatless one day a week. Swap out your usual snacks for plant-based alternatives, such as dehydrated veggie chips instead of beef jerky, or carrots and hummus instead of salami. You could also try plant-based meat substitutes like veggie burgers or plant-based chicken. While these substitutes can be fun, they shouldn’t replace whole vegetables or plant proteins, but they can make the transition easier while still enjoying familiar tastes.

    Snack smart: Swap your processed potato chips for plant-based options like vegetable chips, carrots and hummus, or a handful of nuts.

    Let animal protein take a supporting role: Instead of making meat the center of your meal, think of vegetables as the star! Revitalize your favorite dishes, like hearty stews or lasagna, by adding more vegetables and cutting back on the meat. Try experimenting with new veggies and explore umami-rich ingredients, like mushrooms or nuts, to bring that savory, meaty flavor. If you have meat lovers in your household, consider offering them the option to add meat as a topping or sauce rather than making it the main event.

    Explore new ways to enjoy protein: It’s time to put the “meat-only protein” myth to rest! You might be surprised to learn how many plant-based foods can provide you with plenty of protein. Beans, lentils, nuts, and seeds are not only nutritious but also packed with protein. For example, just one cup of chickpeas provides 15g of protein, and one ounce of almonds (about 23 nuts) contains 6.2g of protein. Don’t forget about soy products like tofu, tempeh, and edamame—half a block of tofu has 23g of protein.

    References: 1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health 2. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2773291 3. https://www.researchgate.net/publication/328794144_A_plant-based_diet_in_overweight_individuals_in_a_16-week_randomized_clinical_trial_metabolic_benefits_of_plant_protein 4.https://www.researchgate.net/publication/273322989_Vegetarian_Dietary_Patterns_and_the_Risk_of_Colorectal_Cancers 5.https://www.researchgate.net/publication/323556460_Assessing_the_Influence_of_Vegan_Vegetarian_and_Omnivore_Oriented_Westernized_Dietary_Styles_on_Human_Gut_Microbiota_A_Cross_Sectional_Study