https://nutritiouslife.com/category/eat-empowered/ Tue, 30 Dec 2025 16:00:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.1 https://nutritiouslife.com/wp-content/uploads/2024/05/favicon-16x16-1.png https://nutritiouslife.com/category/eat-empowered/ 32 32 https://nutritiouslife.com/eat-empowered/how-many-calories-are-in-an-avocado/?utm_source=rss&utm_medium=rss&utm_campaign=how-many-calories-are-in-an-avocado Wed, 18 Jun 2025 16:18:01 +0000 https://nutritiouslife.com/?p=73641 Many people enjoy avocados for their creamy texture, delicious flavor, but did you know they’re also packed with amazing health benefits? You may be scratching your head wondering exactly how many calories are in an avocado, anyway? And can eating avocados truly boost your heart health, strengthen your bones, protect your eyesight, and fight inflammation? That guac and chips is looking even more appealing right? Let’s dig in. Health Benefits of Avocados: Heart Health Half an avocado provides around 10% of your daily potassium and 5% of your magnesium needs. Potassium is essential for regulating your heartbeat—low potassium levels can cause irregular heart rhythms. Magnesium supports healthy blood flow by keeping your blood vessels relaxed. Plus, avocados contain phytosterols, plant compounds known to help lower cholesterol. Thanks to their impressive fiber content (a single avocado provides nearly half of your recommended daily fiber intake!), avocados are powerful allies in reducing the risk of heart disease. Bone Health Avocados deliver a good dose of vitamin K, a nutrient crucial for calcium absorption and maintaining bone density. Additionally, their potassium, magnesium, and phosphorus content all work together to keep your bones strong and healthy. Eye Health Packed with lutein and zeaxanthin—two powerful antioxidants—avocados support your eyesight by protecting your eyes from oxidative stress and inflammation. These nutrients act as natural shields, helping to maintain healthy eye cells and reduce the risk of vision-related conditions. Reduce Inflammation Avocados are loaded with antioxidants like lutein and vitamin C, which combat inflammation and neutralize harmful free radicals, those pesky molecules that can damage your cells and lead to disease. Plus, the healthy fats found in avocados further help soothe inflammation and even boost brain function. How many calories are in an avocado? One whole medium avocado contains about 250 calories. While avocados aren’t considered low-calorie, the numerous health benefits they provide make them an incredibly nutritious addition to your diet. Five delicious ways to enjoy an avocado: In a Salad: Avocados are the perfect topping for any salad. Their creamy texture paired with crunchy vegetables makes for a colorful, nutrient-rich, and satisfying meal. In a Smoothie: The creaminess of an avocado makes for a great ingredient in almost any smoothie. Avocados can be an addition or take the place of another fat like nut-butter for those that can’t eat nuts! On Toast: Avocado toast has become a staple on many restaurant menus and in kitchens across America, for good reason. This is one of the simplest ways to enjoy an avocado: simply spread it on sourdough, sprouted bread, or whole-grain bread for added health benefits. Guacamole: Dipping some crunchy vegetables in a nice bowl of guacamole is a great way to enjoy the health benefits of avocados. The healthy fat in avocado even helps you absorb the nutrients in the veggies themselves. This healthy snack is super satisfying and pairs perfectly with a summer mocktail. Avocado Oil: Avocado oil Avocado oil is an excellent choice for cooking due to its high smoke point. Swap out less healthy oils and use it for sautéing, roasting, or as a flavorful salad dressing base. So, should you include avocado in your diet? Definitely! Avocados might not be low-calorie, but they’re loaded with nutrients that support your overall health and energy levels. They’re satisfying, versatile, and an easy addition to meals and snacks. Incorporate them regularly to enjoy their amazing benefits!]]> https://nutritiouslife.com/eat-empowered/oven-cooked-burgers-healthy/?utm_source=rss&utm_medium=rss&utm_campaign=oven-cooked-burgers-healthy Mon, 02 Jun 2025 16:56:33 +0000 https://nutritiouslf.wpenginepowered.com/oven-cooked-burgers-healthy/ I love summer barbecues, but because I live in New York City, grilling isn’t usually an option. Enter oven-cooked burgers. Like many living in a big city, I don’t have access to a grill, and a George Foreman takes up too much countertop or cabinet space (and is so far from the real thing anyway!). But the truth is, there are many reasons why it’s not just okay, but even better to skip the grill and use your oven to make delicious burgers. (You know, the crave-worthy juicy, grass-fed kind from your annual family barbecue.) RELATED: The Essential Healthy Cookout Menu Why Oven-Cooked Burgers Work First of all, when you grill meat, you have to worry about creating carcinogenic compounds. Yes, those burnt ends and charred lines on a lean steak are tasty, but unfortunately those parts of the cooked meat are not good for your health in the long run. RELATED: Does Grilling Make Food Carcinogenic? The oven (and stove top) is also more convenient. Working in the kitchen means you have everything at your fingertips—your pots, pans, utensils, spices, and every ingredient in the fridge, freezer, and pantry. There’s no shuffling back and forth, and there’s less of a chance you forget to check on the food outside and end up with burgers that resemble hockey pucks. (We’ve all been there!) The oven is also there for you in every season, rain or shine, and doesn’t come with extra expenses like propane. It generally involves less mess, and easier clean up, too. Win-Win! Ready to enjoy some of your favorite grill recipes without leaving the kitchen? Make my delicious Organic Chicken Mushroom Burgers, now!]]> https://nutritiouslife.com/eat-empowered/is-the-hashimoto-diet-healthy/?utm_source=rss&utm_medium=rss&utm_campaign=is-the-hashimoto-diet-healthy Sun, 13 Apr 2025 19:30:57 +0000 https://nutritiouslf.wpenginepowered.com/is-the-hashimoto-diet-healthy/ Is the Hashimoto Diet Healthy? Hashimoto’s thyroiditis is an autoimmune disease that usually leads to an under-active thyroid, also called hypothyroidism. The Hashimoto Diet is an eating plan designed to combat the symptoms of a sluggish thyroid. What is Hashimoto’s Diet? First, let’s back up a little bit and talk about Hashimoto’s disease. According to the National Institutes of Health, Hashimoto’s affects about 5% of the population and is at least eight times more likely to occur in women than men. Supermodel Gigi Hadid has Hashimoto’s, which she famously discussed on social media back in 2018 in response to body-shamers. Hashimoto’s is an autoimmune disease that leads to damage and inflammation of your thyroid, a small but mighty gland that sits at the base of your neck and secretes important thyroid hormones. These hormones regulate energy metabolism, which means they affect nearly every organ and play a large role in your weight, heart rate, digestion, nervous system and more. Over time, the persistent inflammation leads to an underactive thyroid gland. As a result, those with Hashimoto’s may experience a variety of not-so-fun symptoms, including fatigue, unexplained weight gain, heavy or irregular menstrual periods, hair loss, dry skin, constipation, muscle aches, joint pain and depression. While Hashimoto’s is often treated with synthetic hormones, diet  and lifestyle may also help improve symptoms. You might find a variety of diets recommended for Hashimoto’s including: the autoimmune protocol diet (AIP diet) gluten- and grain-free diets dairy-free diets or anti-inflammatory plant-based diets There’s no one specific diet recommended for Hashimoto’s, but all suggested diets aim to reduce inflammation, alleviate symptoms, and reduce the risk of conditions that are often linked to Hashimoto’s such as other autoimmune diseases, high cholesterol, obesity and diabetes.  What You Eat With Hashimoto’s, it’s all about nutrient-dense whole foods such as fiber-rich fruits, vegetables and whole grains, lean protein such as chicken, turkey, eggs, and sources of healthy fats like fatty fish, nuts and seeds. These foods help reduce inflammation and the risk of related illnesses. Plus, prioritizing nutritious, whole foods will help keep your weight in check. You’ll also want to be sure you’re getting enough vitamin D as studies have found that most Hashimoto’s patients are often deficient.  In addition, the trace mineral selenium is essential for proper thyroid function and has been beneficial in the treatment of Hashimoto’s, so it’s typically recommended to include healthful sources of selenium—such as Brazil nuts, fish, brown rice and eggs—into your diet. Note: if you are following a strict AIP diet you will not include eggs. Again, each Hashimoto Diet will be personalized. What You Don’t Eat This will also depend on your personal needs. However, most diets recommend avoiding foods that could contribute to inflammation or an immune response. As an autoimmune disease, some suggest following the autoimmune protocol diet mentioned above. This phased elimination diet closely resembles a paleo diet and removes potentially problematic foods like grains, dairy, added sugar, coffee, legumes, eggs, alcohol and food additives. Even if you don’t follow the AIP diet, you might come across advice to specifically remove gluten and grains from the diet. Those with Hashimoto’s have a higher likelihood of having celiac disease, in which case a gluten-free diet is necessary. While you may not need to avoid gluten if you don’t have celiac, some people report feeling better after following a gluten-free or even a grain-free diet. Similarly, many with Hashimoto’s may also be lactose intolerant, so avoiding dairy is important in this case.  Goitrogens should be limited and avoided in the diet as well. These substances are found in cruciferous vegetables (cabbage, kale, cauliflower, broccoli, Brussels sprouts), soy, cassava and sweet potatoes, and interfere with thyroid hormone production. Goitrogens in these foods can also contribute to the development of goiters. A goiter is an enlargement of the thyroid gland due to increased levels of TSH (which stimulate growth of the thyroid gland). Pros and Cons You can’t go wrong prioritizing nutritious, whole foods that not only contribute to an overall healthful diet, but also have research to back up their association with reduced inflammation and risk of chronic disease. That being said, there’s not a lot of research on whether eating these foods will directly relieve symptoms of Hashimoto’s.  In the same way, it won’t hurt to reduce your intake of inflammatory processed foods or refined grains, but the research supporting an autoimmune protocol diet or a gluten- or grain-free diet outside of diagnosed intolerances or allergies is still somewhat preliminary. In a recent pilot study in 34 women with Hashimoto’s disease, those assigned to a gluten-free diet had improved thyroid function and vitamin D levels. In addition, another pilot study of 16 women with Hashimoto’s found that the AIP diet reduced symptoms and markers of inflammation over the course of the intervention. More studies are needed, but these are promising. The Bottom Line There is no specific diet recommended for Hashimoto’s disease and a diet alone isn’t going to treat or reverse the condition. However, diet (as well as lifestyle factors like managing stress) can reduce symptoms. More research is needed to determine how diet specifically affects Hashimoto’s, but we’re all for any diet that’s loaded with nutrient-dense whole foods and low in processed or refined foods. You’ll  want to make sure you aren’t avoiding any foods unnecessarily and work with your endocrinologist or a  registered dietitian to develop diet modifications that will help you better manage the disease.]]> https://nutritiouslife.com/eat-empowered/eat-empowered-glutathione-powerful-antioxidant/?utm_source=rss&utm_medium=rss&utm_campaign=eat-empowered-glutathione-powerful-antioxidant Tue, 18 Mar 2025 22:29:25 +0000 https://nutritiouslife.com/?p=73050 This article is in partnership with Setria Glutathione. There’s a new superstar in the wellness world: Glutathione. Famously known as the “master antioxidant,” this powerful compound is making waves, and for good reason. Why the Sudden Glutathione Hype? As well as being a master antioxidant, Glutathione has been gaining significant attention lately due to a number of factors. Celebrity Endorsements: Wellness-loving peeps like Gwyneth Paltrow and online influencer Claire Elizabeth, aka @claire.elis, have been vocal about their glutathione routines, including their preference for an IV versus a simpler glutathione tablet. It doesn’t take much for people to follow along when they catch wind of these ladies’ healthy lifestyle choices. Reminder, chat with your own health practitioner, don’t blindly follow an influencer’s routine. Holistic Health Trends: The wellness industry is increasingly embracing holistic approaches, especially those related to health and longevity. Consumers are loving supplements that have multifactorial and overall health benefits. Glutathione fits this trend perfectly, offering a range of benefits from anti-aging to immune support. Scientific Research: Studies have highlighted glutathione’s potential in promoting tissue repair, producing healthy cells, and combating oxidative stress, which is linked to various chronic diseases. The Antioxidant Powerhouse Glutathione is a tripeptide composed of three amino acids: glutamine, cysteine, and glycine. It plays a crucial role in neutralizing free radicals, thereby protecting our cells from oxidative stress and potential damage. Beyond its antioxidant properties, glutathione is essential for DNA synthesis and repair, supporting immune function, and detoxifying harmful substances in the liver. How to Boost Your Glutathione Levels While your body naturally produces glutathione—as you age, your body produces less and less—and certain lifestyle choices can impact its levels. Here are a few things you can do to help increase your glutathione levels: Diet: Incorporate sulfur-rich foods like broccoli, garlic, and onions. Foods high in vitamins C and E, such as bell peppers and spinach, also support glutathione production. Supplements: Glutathione supplements are available in various forms, including oral capsules, intravenous drips and even a spray form. IV glutathione may offer an immediate boost, but its risks and fleeting benefits make oral supplementation—especially with clinically validated products like Setria —the suggested strategy. Both IV and oral glutathione have benefits but beware of the risks and nuances of IV.  Let’s break it down: Lifestyle: Two pillars of a nutritious life can also play a big role here. Regular exercise and adequate sleep have been shown to maintain optimal glutathione levels. Glutathione’s rise in popularity is backed by its vital role in maintaining health and combating oxidative stress. As always, it’s important to consult with a healthcare practitioner before starting any new supplement regimen. Glutathione’s Rise in the Wellness World is No Surprise It’s a powerhouse antioxidant with benefits ranging from immune support to anti-aging. While IV drips may seem trendy, consistent oral supplementation and smart lifestyle choices offer a more sustainable way to maintain optimal levels. As always, prioritize what works best for your body.]]> https://nutritiouslife.com/eat-empowered/is-eating-late-at-night-ruining-my-diet/?utm_source=rss&utm_medium=rss&utm_campaign=is-eating-late-at-night-ruining-my-diet Sun, 09 Mar 2025 15:27:26 +0000 https://nutritiouslf.wpenginepowered.com/is-eating-late-at-night-ruining-my-diet/ Ask Keri: Is it bad to eat past 7 or 8pm?And will eating late at night ruin my diet? Keri Says: Maybe you worked late last night and needed extra fuel. Or you had a dinner date across town that didn’t start until 8:30 p.m. Or you had 10 errands to run before you made it home to whip up dinner. Whatever your reason for eating late at night, (whether it’s your actual dinner or an after-dinner snack) the good news is that your body does not have a built in calorie clock. The bad news is, this doesn’t mean you can eat whatever you want whenever you want. You knew this bad news already, so no surprise there.  Your body processes and manages caloric consumption over many days, weeks and months. It’s not the exact time you stop eating that’s most important. It’s about not eating more calories than you need and about eating the right types of calories. I don’t advocate counting calories. Keeping your calories in check is going to be a result of eating whole real foods, consistently through the day and listening to your body.  If you are a late sleeper, you may start your day at 10:00 a.m. and have dinner later than 8:00 p.m.—that’s potentially okay. If you eat breakfast within and hour and a half of rising and eat consistently through the day your lateish dinner may be perfectly acceptable. And if you’re an early riser, your dinner may be at 5:00 p.m. and an 8:00 p.m. nutrient-dense snack may be just what your body needs.  The problem isn’t necessarily what time you’re eating dinner, it’s that most calories eaten after dinner are additional calories that you don’t need and they’re usually the wrong types of calories. Cheese fries sound familiar? Nibbling post dinner or eating late at night is commonly mindless eating due to a habit, boredom or other emotional eating. Regardless of the reason, it’s generally additional calories you don’t need. When you eat late at night you’re usually also missing out on the break to the digestive system that we could all use. Even if you’re not an intermittent faster, most of us could still benefit from a 12 hour fast. If you eat your dinner at a more traditional time, but find yourself still hungry later on, you need to be aware of the why you’re hungry. Did you not eat consistently throughout the day? Did you get in adequate protein throughout the day? Was your dinner well balanced and proportioned? Is your stress level off the charts? Are you eating healthy foods and an overall healthy diet or are you shoveling in mostly highly processed foods?  Reflect on your day, and as a rule of thumb, you should fuel your body with healthy snacks or meals every three to five hours. It’s a better guideline than the time on the clock. If you find yourself walking to the kitchen but you shouldn’t really be hungry, check in with your emotions, tweak that night time routine and go for a cup of herbal tea instead. If you’re starving because it’s 3:00 a.m.? Go to bed! ]]> https://nutritiouslife.com/eat-empowered/healthy-charcuterie-boards/?utm_source=rss&utm_medium=rss&utm_campaign=healthy-charcuterie-boards Sun, 09 Feb 2025 13:37:01 +0000 https://nutritiouslf.wpenginepowered.com/healthy-charcuterie-boards/ Looking for a way to celebrate Valentine’s Day this year without going out to an over-crowded restaurant? Or maybe you’re ditching the Super Bowl festivities and opting for a Galentine’s celebration with your favorite gal-pals? Here’s an idea: Individual charcuterie boards. Charcuterie boards are simple, fun and customizable. Individual boards are a concept that’s also perfect for those who love the communal nature of party platters but prefer their very own personalized meal on a board. With our easy tips, you can also be sure that you and your loved ones are celebrating in style without sabotaging your healthy diets. Nutritious Life founder Keri Glassman, MS, RD, CDN, loves a good party and adores showing people how to create a healthy spread for any occasion. “The key with these beautiful charcuterie boards is to keep them balanced—meaning lots of variety—without adding too much food,” Keri says. “Keeping your portions reasonable will make all the difference between an enjoyable Valentine’s or Galentine’s Day meal and an overindulgent one. And who needs that!” One of the big boons of individual charcuterie boards is that they’re all about assembly rather than labor-intensive cooking. That way you can actually relax and enjoy the day. They also add a gorgeous tableau of colors, textures and a variety of flavors, with something for everyone to love. The best part? It really doesn’t matter how many people you’re celebrating with, you can create an individual board for any and all of your loves this holiday. Here are Keri Glassman’s hot tips for healthy Valentine’s Day charcuterie boards. What to Include in a Healthy Charcuterie Board Charcuterie Board Before you begin assembling your boards, you’ll need to have … the right boards! You can use any clean cutting boards that you already have, or even opt for small platters. If you’re looking to splurge a little and really amp up the wow factor, here’s a few of our current favorite charcuterie board options in stores now. West Elm’s Mixed Marble and Wood Preston Cheese Boards (Image: West Elm) Bamboo Cheese Board and Cutlery Set at Home Depot (Image: Home Depot) Tondo Serving Boards at Crate + Barrel (Image: Crate + Barrel) Cheese Start with cheese. Yes, you read that right! “Cheese actually is one of my favorite things to recommend to clients who are trying to lose weight,” Keri says. “I don’t recommend eating a lot of it or eating it often, but a little bit of cheese goes a long way with flavor and makes you feel like you’re really indulging.” Cheese is satisfying and a great source of protein and calcium. Keri’s tip: Start with a variety of 2-3 cheeses. Mix it up with your favorite aged, hard and soft cheeses, just don’t overdo it. Remember, a little goes a long way with cheese. Vegetables Next step: Load your boards up with vegetables. They obviously add a burst of color, but they also add fiber to help fill you up. Veggies are a great source of antioxidants—which we know are important to fight those bad-guy free radicals—and water, which also helps fill you up. Keri’s tip: Mix up your veggies to make sure you’ve got lots of color on your boards. I like to include radishes, cauliflower, carrots, peppers, blanched asparagus and tomatoes. If you really want to shake things up, add some pickled veggies for a burst of flavor and gut-friendly probiotics. Dip With veggies, you of course want to add a dip. Dips are a great way to get practically anyone interested in eating raw veggies. The trick here is to make sure your dip isn’t full of unhealthy preservatives, artificial ingredients and too much sodium. Keri’s tip: To make sure your dip is as healthy as possible, make your own. A great way to add more color to your boards is to make a beet-based dip like this Nutritious Life fave: Beetroot Dip With Crudite. The recipe mixes blended beets with olive oil and Greek yogurt for an earthy, tangy combo with a beautiful, Insta-worthy pop of color. For more dip ideas, check out 7 Delicious, Healthy Dips That Go Way Beyond Hummus and Guac. Meats Charcuterie boards are often about the cured meats that pair so well with cheese, crackers, and olives. Cured lunch meats, though, are not typically a healthy choice. But there are options here, including high-quality, grass-fed cured meats, or some healthy jerky. Nuts The perfect way to add savory notes to your charcuterie board is with roasted, flavored nuts. Keri’s tip: Skip the store-bought varieties, which can be full of additives and too much sodium, and make your own (healthier!) nut mix. You can toss your nuts of choice with some sea salt and cayenne for a burst of flavor and crunch, or try this recipe for Rosemary Spiced Nuts. Olives Olives are delicious in all their briny, bitter glory. They also pair so perfectly with the other charcuterie ingredients. Keri’s tip: Reduce them in wine to add a little kick, and add a bit of dried rosemary or thyme for some herbal tones. Crackers It’s nice to have a variety of cracker options with your charcuterie boards. For your love who might be following a paleo diet, or avoiding grains, make sure to include a grain-free cracker option for them. One of our favorites is Absolutely Gluten-Free flatbread crackers (which are grain-free too!) If you want to up the ante even more, try this simple recipe for gluten- and grain-free nut and seed bread. It’s packed with protein, omega-3s and antioxidants, and it’s delicious. Sweets What’s Valentine’s Day without adding some sweets to your board for your sweetheart? Keep those sugars natural and avoid the pitfalls of too much added sugar, which can cause all sorts of digestive discomfort and health concerns with prolonged over-consumption. Instead of a jam or marmalade on your boards, think dried fruits such as apricots, cherries and figs. Pair it with some fresh fruit. This can include grapes, raspberries and whatever]]> https://nutritiouslife.com/eat-empowered/best-supplements-for-women/?utm_source=rss&utm_medium=rss&utm_campaign=best-supplements-for-women Tue, 04 Feb 2025 12:20:00 +0000 https://nutritiouslf.wpenginepowered.com/best-supplements-for-women/ By Karla Walsh Yes, it’s possible to get all the nutrition you need from food, but lots of women still fall short (hey, we’re busy!). “Many of the most commonly-slighted vitamins and minerals are key to keeping the body functioning properly,” says Suzanne Dixon, MPH, MS, RD, an epidemiologist with Cambia Health Solutions. “The best way to determine which supplements you might need is to keep a diet record—it doesn’t have to be precise on serving sizes, just a general overview of what you eat on a day-to-day basis—and review it with a dietitian.” From there, they can suggest supplements if needed. How to Choose the Best Supplements for Women High-quality dietary supplements will note that they:  Were made in a facility that follows “GMP,” or good manufacturing practices, which are guidelines set by the Food and Drug Administration (FDA), or… Meet US Pharmacopeia (USP) standards It’s even better if the product has been tested by an independent, third-party laboratory, such as consumerlab.com, Dixon says, in order to verify that the product is well-made, breaks down in a way the body can actually absorb, contains what is indicated on the label, and is free of potentially harmful or toxic substances, such as heavy metals or other contaminants. “But these steps don’t tell you if a dietary supplement will have the intended effects,” Dixon says. “For example, if a supplement is marketed to ‘support digestion,’ how can you tell if it will, in fact, support your digestion?” She says to check out the National Institutes of Health’s Office of Dietary Supplements. “Their dietary supplement fact sheets will give basic information on research regarding a particular supplement.” Now that you know what to look for, here are some of the best supplements for women: Vitamin D Best supplement for women in cold, cloudy climates: vitamin D Live in an area with not a lot of sunlight (most of the U.S. come winter) or slather on sunscreen religiously (hat tip to you!)? You’re likely lacking in vitamin D, as the skin needs sun exposure to produce its own to complement the D you get in your diet in things like fish, eggs, mushrooms, and dairy. Vitamin D supports your bone density, mood, energy, and immune health, says Stephanie Gray, DNP, MS, a functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Iowa. Of course, it also helps you absorb calcium. But the latest research suggests that if your vitamin D levels are normal, adding more won’t improve your health. “Ask your doctor for a vitamin D blood test, and if you’re low, supplement with 1,000 to 2,000 IU per day,” Dixon says. “Don’t take more than 4,000 IU per day, the tolerable upper levels for vitamin D.” Buy it: Pure Encapsulations 25 mcG/1,000 IU Vitamin D3 ($12 for 60, amazon.com) (Photo: Shutterstock) Folate Best supplement for women trying to conceive: folate “Folate supports the healthy development of the fetal brain and spinal column, so your folate needs are high around the time of conception,” Gray says. “Supplementing with bioactive 5 methyltetrahydrofolates [5-MTHF, found in the supplement recommended below] allows for the bypassing of steps in folate metabolism, which may be especially beneficial in those with digestive concerns.” Aim for a minimum of 1,000 mcg if you’re trying to get pregnant. Buy it: NOW Foods 5,000 mcg Methyl Folate ($22 for 50, amazon.com) (Photo: Shutterstock) Omega-3s Best supplement for women who are pregnant or breastfeeding: omega-3s Omega-3 fatty acids are essential to health, Gray explains. In addition to supporting eye and brain health, keeping your mood on an even keel, and reducing menstrual pain, they’re vital for pregnant and breastfeeding mothers to help the cognitive development of the child (and to prevent food allergies in the little one, according to the latest research). “Omega-3s have tremendous cardiovascular benefits, may boost your mood, can help reduce insulin resistance, and tame inflammation caused by autoimmune diseases,” Gray says. Discover how to incorporate omega-3s into every meal and consider a supplement if you’re not so fresh on seafood or don’t nosh on a lot of nuts. “When looking for a supplement, choose one that contains both DHA and EPA,” Gray says. “DHA supports optimal hormone signaling and EPA helps decrease inflammation.” Start with a dose of 500 mg per day—after checking with your doctor, of course. Buy it: Life’s Abundance Fish Oil (Liquid) ($70, lifesabundance.com (Photo: Shutterstock) Glutathione Best supplement for women looking to support overall health and fight oxidation Dubbed the “master antioxidant,” glutathione helps your body fight oxidative stress, support liver detoxification, and keep skin glowing from the inside out. While your body naturally produces glutathione, levels can dip due to stress, aging, and exposure to toxins (hello, air pollution and that extra glass of wine). Because oral glutathione isn’t always well absorbed, look for a liposomal or acetylated form to maximize bioavailability. And don’t forget the glutathione precursors—foods rich in sulfur, like garlic, onions, and cruciferous veggies, help your body make more of its own supply. Buy it: Quicksilver Scientific Liposomal Glutathione ($45 for 1.7 oz., Quicksilverscientific.com) C15:0 (Fatty15) Best supplement for women looking to improve healthspan and increase longevity Think of it as armor for your cells—Fatty15 is a science-backed, plant-based C15:0 fatty acid that helps strengthen cell membranes, boost metabolism, and support longevity. As we age, our cells become weaker and more prone to damage, but research shows this recently discovered odd-chain saturated fat can help fortify them, reduce inflammation, and even improve mitochondrial function (aka your body’s energy powerhouses). It also supports the immune system, good gut health and a healthy metabolism. Since modern diets have phased out much of this essential fatty acid (buh-bye, full-fat dairy), a daily dose of Fatty15 helps fill the gap—no butter required. It’s a small but mighty way to nourish your body at the cellular level. Buy it: Fatty15 ($49 for 30 softgels, fatty15.com) Calcium Best supplement for women who avoid dairy: calcium Critical for bone and muscle health, most women score at least half of what they need from food. “But if you]]> https://nutritiouslife.com/eat-empowered/new-year-intentions-brain-eye-health-enerygy-sleep/?utm_source=rss&utm_medium=rss&utm_campaign=new-year-intentions-brain-eye-health-enerygy-sleep Mon, 13 Jan 2025 14:00:00 +0000 https://nutritiouslife.com/?p=72646 This content was written in partnership with OmniActive Health Technologies for its “Lutein for Every Age” initiative, a consumer awareness initiative with the goal of educating people on the importance of lutein for eye health throughout life. It’s January, and we’re all about that fresh start energy. There’s just something about the new year that makes us all want to do better in all areas of life, especially our wellness. This year let’s skip the over-the-top resolutions and focus on intentional acts and goals that are meaningful, doable, and at the same, downright transformative. A focus on eye and brain health, energy, and sleep—may be the trifecta to feeling your best this year—and a great place to start a new year wellness journey. Why? Achieving progress and benefits in these areas can actually be enjoyable (and tasty!) with the right recipes (and products). Let’s dig into specific health goals for each of these areas of focus, why they matter and how to crush them with ease.  Goal number 1: Prioritize Eye & Brain Health Why It Matters:Your eyes and brain are the ultimate multitaskers, whether you’re hustling through work, scrolling your feed, or sharing laughs with your favorite people. Eye health and brain health are synergistic. Think gut-brain axis. There is an eye-brain axis, and if you notice  issues with vision, it may be a sign that something is going on in the brain.  If you care about your eye and brain health, you’re not alone. A recent survey conducted by OmniActive Health Technologies (I’m a nutritional advisor to the company) found that 76% of people prioritize eye health and 80% value cognitive health.  One of the easiest ways to care for your eyes and brain this year is to incorporate the nutrients lutein and zeaxanthin; they’re your secret weapons. These nutrients act as antioxidants to not only help shield your eyes from blue light but also support memory and focus. But here’s the thing: the body cannot make macular carotenoids, so dietary intake (or supplementation) is the only way to get beneficial amounts. Think of lutein and zeaxanthin as your natural vision and brain protectors—good for everyone in the family, from the youngest to the wisest. Here are a couple of delicious ways to get your lutein and zeaxanthin in: When shopping for supplements, look for Lutemax 2020 or Lutemax Kids on the label. They’re formulated to deliver that lutein goodness for healthier vision and sharper focus. Check out  Lutein for Every Age for more expert insights on eye and brain health and how lutein and zeaxanthin work to support eye health and cognition. Goal number 2: Boost Your Energy Why It Matters:Let’s face it: consistent energy is key to tackling everything from your morning workout to after-school carpool—and still having the mojo for a little “me time.” In the same OmniActive survey  81% of people said that they value steady energy, and 69% say it impacts their mood. Makes sense to us. How much better is everything when you feel more alive?  There’s no better reason to fuel your body smarter than to beat the afternoon energy crashes. Nutrition is a game-changer here, helping you stay energized and focused throughout the day. To get you started, aim to do these few things: 1) Start the day with a breakfast of whole real foods to lay a good foundation for the entire day, 2) continue to eat whole real foods consistently throughout the day that provide fiber, protein and healthy fats, 3) stay adequately hydrated and 4) minimize highly packaged processed foods and sugar. This is a great way to ensure proper blood sugar control and steady energy.  Here are some delicious ways to keep your energy up: If you’re still in need of a little boost or mental energy, look for supplements or ready-to-made drinks featuring enXtra. enXtra is a caffeine-free ingredient that can help you power through your day without the crash often experienced when consuming caffeine. It has been shown to increase alertness, focus and attention.  Goal number 3: Improve Your Sleep Why It Matters:Sleep is a pillar of a Nutritious Life for good reason. Sleep is critical to brain function, immune health, and heart health. And, there is a direct link between inadequate hours of sleep and being overweight and obese. Seventy-eight percent of people prioritize better sleep, yet it’s still something many of us struggle with achieving.  Research shows that sleeping only 4 hours per night for 2 nights causes leptin, the satisfaction hormone that tells your body to stop eating, to drop 18%. And levels of ghrelin, the hunger hormone that says “eat more,” to jump 28%. There’s a reason you can’t stop chowing after pulling an all-nighter.  Stress, screens, and busy schedules can all wreak havoc on our sleep cycles. This year, give yourself a real bedtime and stick to it, ditch the screens at least 30 minutes prior to going to bed and focus on nighttime eating and drinking habits that support your sleep.  Nighttime foods and drinks to help you sleep better: View this post on Instagram A post shared by Nutritious Life | Founded by Keri Glassman (@nutritiouslifeofficial) If you still need help, botanical ingredients such as Sleeproot can help. This low-dose valerian extract can be a game-changer for better sleep hygiene. Recent research suggests that those who took Sleeproot significantly increased actual sleep time and fell asleep faster.  This year, let’s focus on these intentional shifts that make us feel sharp, focused and energized. Prioritizing eye and brain health, maintaining steady energy, and improving sleep are key. With simple lifestyle shifts and a little support from the right products, these goals are absolutely within reach. Check out Lutein for Every Age for more expert advice, recipes, and inspiration. Cheers to your healthiest, most energized year yet! (Image: Unsplash)  ]]> https://nutritiouslife.com/eat-empowered/eating-lean-protein-helps-lose-weight/?utm_source=rss&utm_medium=rss&utm_campaign=eating-lean-protein-helps-lose-weight Tue, 10 Dec 2024 19:51:47 +0000 https://nutritiouslf.wpenginepowered.com/eating-lean-protein-helps-lose-weight/ Along with carbohydrates and fat, protein completes the trifecta of macronutrients we rely upon—the calorie-providing nutrients our bodies need in large quantities. When you think protein, think building. You need it to build muscles, skin and hair; to build hormones and enzymes; even to build antibodies for a healthy immune system. Your body also uses protein for cell maintenance and repair and blood clotting. Can Lean Protein Help You Lose Weight? In the world of weight loss, protein provides satiety; It makes you feel satisfied for the longest period of time, longer than both carbs and fat. Ever wonder why your belly rages in hunger shortly after that morning muffin but stays calm and quiet after a hearty omelet? You guessed it: protein. Protein aids in satiety by affecting the hormones that control hunger. It also has the highest thermal effect of food (TEF), meaning it burns the most calories during digestion, compared to carbohydrates and fats. And we all know that protein helps build muscle, and muscle burns more calories (yes, even while you sleep) than fat. What is Considered ‘Lean’? The U.S. Department of Agriculture (USDA) defines lean meat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat, and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. For a 1-ounce serving, lean meat should contain 2 to 3 grams of fat. Lean meat provides fewer calories for equal amounts of protein than higher-fat meat. For example, consider different cuts of beef. One ounce of a lower-fat cut, such as a top round, offers 52 calories with only 2 grams of fat (0.75 grams saturated) and 8 grams of protein. That same single ounce of a higher-fat cut—say, ribeye steak—contains 83 calories, a whopping 6 grams of fat (3 grams saturated), and a comparable 7 grams of protein. Some kinds of fish and certain plant proteins (like salmon and nut butters) have more fat. Still, it’s important to remember that these are heart-healthy fats in good sources of protein. I always recommend including them in your diet. So, what exactly do I want you to put on your plate to meet those protein needs to help you lose weight and build your biceps? How Much Protein Do We Actually Need? How much protein you’re eating is probably not as important as the kind of protein you’re eating. Approximately 50 grams, or about 15% of your calories, is enough for the average adult to meet their basic daily needs. But I say: Consuming as much as a third of your daily calories from protein (about 112 grams) is both safe and beneficial.   Listen here for a recent Living a Nutritious Life podcast with Dr. Rachele Pojednic on this very topic. Here are some of the very best sources of lean protein. Best Sources of Lean Protein Almonds Per 1-ounce serving: 6 grams protein, 2.5 grams carbs, 14 grams fat. This high-protein nut provides a perfect balance of protein, carbs and healthy fats. Plus, you’ll also get a healthy dose of skin-protecting vitamin E in every satisfying bite. Enjoy them on their own, or use them in recipes like this Baked Cod with Almonds and Herbs or this Quinoa Granola. Chicken (white meat, skinless)   Per 4-ounce serving: 30 grams protein, zero carbs, 4 grams fat. Topped onto salads, layered in sandwiches, mixed into soups, formed into burgers, or enjoyed on its own—this versatile lean protein is a carb-free classic for a reason. For the leanest cuts, skip the dark meat and make sure to remove the skin. Eggs Per egg: 7 grams protein, >1 gram carbs, 5 grams fat. Whether you like them scrambled, boiled, fried or baked, eggs are an affordable, quality protein. Ideal for vegetarians, they also provide hard-to-find vitamin D and the eye-protecting antioxidants lutein and zeaxanthin. RELATED: Easy Egg Muffins Grass-Fed Beef Per  3-ounce serving: 20 grams protein, 0 grams carbs, 10 grams fat. For some people, there is nothing like a burger to satisfy hunger. High-quality beef, like grass-fed options, is packed with bioavailable protein, iron, and zinc to support muscle growth, energy, and immunity. It’s also rich in B vitamins and healthy fats like omega-3s, promoting brain and heart health. RELATED: Grass-Fed Beef vs. Organic Beef: Which is Healthier? Hemp Seed Per 1.5-ounce serving (3 tablespoons): 10 grams protein, 2 grams carbs, 14 grams fat. Small but mighty, hemp seeds are a powerful plant-based protein loaded with nutrients like anti-inflammatory omega-3 fatty acids and minerals like magnesium, phosphorus and potassium. Enjoy their mild, nutty flavor blended into smoothies, sprinkled onto salads or mixed into granola. Nutritional Yeast   Per 1-tablespoon serving: 4 grams protein, 2 grams carbs, zero fat. Containing all nine essential amino acids, nutritional yeast is a complete protein source. If you choose the fortified variety, you’ll also get plenty of thiamin, niacin, riboflavin, B6 and B12. Sprinkle this savory delight—its flavor ranges between nutty and cheesy—on salads or stir into dressings, soups and sauces. Peanut Butter Per quarter-cup serving: 9 grams protein, 6 grams carbs, 18 grams fat. This household staple is far more than simply a key ingredient in your favorite childhood sandwich. Not only is the peanut (technically a legume) packed with protein, it also contains a host of other nutrients, including satisfying healthy fats, immune-boosting zinc and antioxidants. Just be sure to purchase a less-processed variety: All your PB really needs is peanuts, although salt is a common additive. Once you find a brand without added sugar and partially hydrogenated vegetable oils, get creative: Add it to oatmeal, yogurt, smoothies, baked goods, toast or fruit. Sardines Per 4-ounce serving: 25 grams protein, zero carbs, 11 grams fat. Don’t be too quick to judge sardines. Part of the herring family, these tasty fish are as underrated as they are tiny. An inexpensive and rich source of protein, sardines are also loaded with other important nutrients like omega-3 essential fatty acids and calcium, phosphorus and vitamins B12 and D. Toss]]> https://nutritiouslife.com/eat-empowered/diet-treats-may-tricking/?utm_source=rss&utm_medium=rss&utm_campaign=diet-treats-may-tricking Wed, 25 Sep 2024 04:05:00 +0000 https://nutritiouslf.wpenginepowered.com/diet-treats-may-tricking/ I’m a nutritionist who believes in sweets and treats. (Gasp, right?!) I use the term “conscious indulgence” to help my clients find an accepting spot for decadence in their diets. So many of us are looking for ways to lose weight, stick to a healthy meal plan, but also indulge.  We’re looking for “free” foods and “sweet” foods that we can eat without “guilt” (a food term I despise by the way) or fear of derailing our efforts. So this Halloween, I wanted to point out how some of those kinds of treats may be tricking your brain and body.  Tricks are fine on All Hallow’s Eve, but when it comes to your nutrition, trying to trick your body can derail you from your goals. Re-sensitize your wagging tongue. Are you looking forward to walking your kids through the ‘hood with a diet soda in your hand? Or, do you eat gorgeous salads at lunchtime and pair them with a diet drink?  Even though these practices would be condoned by some, I am not a believer in artificial sweeteners and I’d say the comfort, sweetness, and pleasure of diet soda is nothing but smoke and mirrors.  I’m picking on diet soda right now, but there are artificial sweeteners in so many foods: yogurts, chewing gum, candy, salad dressings, and more!   I’ll tell you that this treat is a devil in disguise. While I could support this argument from many angles (artificial sweeteners as appetite stimulants and triggers for cravings to name a couple), I’m focusing on the pleasure sensors on your tongue.  As we age, our taste buds become less sensitive. We load up on salt, sugar, and fat to really concentrate flavors, and our tongues become even more dulled to the natural sweetness of foods. Since artificial sweeteners are 180 to 13,000 times sweeter than sugar, people who use them like their sweets sweeter, denser, and richer and it may take more to satisfy the indulgence than their sugar-eating counterpart.  My advice: wean or cold turkey yourself from artificial sweeteners. Once you get ‘em out of your system, your tongue will forgive you and you’ll be surprised how much more delish that mango tastes than it did before. Replace artificial sweeteners with the real deal and, instead of diet soda, opt for seltzer, green tea, or drinks with ingredient lists that are clear of chemicals. I’d argue that a spoonful of honey in your green tea can be just as indulgent and much more satisfying. Don’t give candy a hierarchy. You may think the jelly beans are a better choice than the chocolate coins because “they’re just sugar, whereas the chocolate has fat,” but truth be told, any extra calories you eat get turned into fat—whether they come from sugar, fat, or carbohydrates.  You are not eating the gummy bears for their vitamins or minerals (there are none), fiber (none again), or health benefits (nada, nil, zilch). You’re eating your treats for their taste and the pleasure of indulging. Sit down. Enjoy your treat so that it will be mindful, conscious, and satisfying, rather than eating it standing up, in the car, or when you are distracted.  While you aren’t eating Halloween loot for the health benefits, can you go healthier? Yes! Choose a chocolate that is made with 70% cacao. Look for gummy candy that is made with organic ingredients and are dye-free. Heck, roll your caramel apple in flax meal and coconut flakes. You won’t be tricking your body, you’ll be treating your mouth… and you’ll reap a little nutritional benefit along the way. So no more tricks with your treats, okay? Keep ‘em separate, and rock an honest bod. Be real with your conscious indulgences—there’s a place for them in your Nutritious Life. Tried it all, but your weight still won’t budge? Could you be struggling with emotional eating? Emotions are the cause behind overeating an estimated 75% of the time and learning how to manage emotional eating can change your health—and your life! Our Emotional Eating course provides you with the knowledge and expertise you need to ease your own food struggles and to help others if you decide to start a side hustle as a coach. (You can even go all in and Become a Nutrition Coach.) Learn more about our Nutritious Life Emotional Eating course and we’ll see you inside. ]]>