Healthy living as a vegetarian

More and more people are opting for a vegetarian diet. Vegetarians don’t eat meat and fish — and in some cases, they avoid other animal products as well. Many vegetarians want to make their diet healthy and balanced. The issue of animal welfare also often plays a role in the move from eating meat to becoming vegetarian. Vegetarians mainly eat plant-based foods such as fruits, vegetables and grains, giving them an excellent basis for supporting their own health.¹ A healthy vegetarian diet can also support the supply of nutrients such as vitamin B12, iron, zinc and protein, which we otherwise absorb via meat.

What types of vegetarian diets are there?

A diet without meat can be interpreted in many different ways. In addition to the classic vegetarian, there are lacto- and ovo-lacto-vegetarians, pescetarians, vegans and flexitarians. They all, more or less avoid meat, and instead fill their cupboards with a variety of other foods. Eating vegetarian food does not necessarily mean going without, but rather embracing flexibility and diversity. The right choice for healthy food is ultimately up to you. Try different adjustments to your diet until you find the diet that makes you feel good.

Lacto and ovo-lacto vegetarianism

These two types of vegetarian diet are closely related. While lacto-vegetarians supplement plant-based food with honey, milk and other dairy products including cheese, ovo-lacto vegetarians can eat all of the above plus eggs. Lacto and ovo-lacto-vegetarianism are intermediate stages of vegan and vegetarian nutrition. As neither fish nor meat are on the menu, these two forms of nutrition should likewise be rounded off with a balanced diet.

Pescetarian

For pescatarians, going without meat does not mean going without fish. Like flexitarians, pescetarians appreciate the flexibility in their diet, which may consist of fish and seafood as well as plant-based nutrition. By eating vegetarian food that is supplemented by fish, pescatarians can also ensure they give their bodies enough protein.² If you want to be vegetarian and have a balanced diet, pescatarianism can therefore be a good choice.

Veganism

The vegan diet is characterized by a complete avoidance of all animal products. Alongside stopping all consumption of meat, this also means no more dairy products, eggs or fish. Other food ingredients, such as animal fats, are also removed from the vegan diet.
The strictest form of veganism is called fruitarianism. A fruitarian lives off berries, nuts, seeds and fruits which can be harvested without killing the mother plant.

If you eat a vegan diet, you should consider that a nutrient deficiency may occur, as certain meat sources are omitted — for example, protein sources. In order to supply the body with proteins, vegans can use nuts, pulses, cereals and other nutritious foods.² Supplements can also enhance a vegan diet.

Flexitarianism

Flexitarians—also known as flexible vegetarians or semi-vegetarians—eat more vegetarian food, but do not completely dispense with animal products such as meat, fish or dairy products. Being flexible in the choice of food is the focus of this diet. From reduced meat consumption to the abandonment of certain animal products such as milk or cheese, every flexitarian can find an individual solution for their own healthy diet.

The benefits of vegetarian nutrition

People who eat vegetarian food can benefit from their diet and support their body and their own health. Studies have shown that a vegetarian diet³ can have an effect on blood pressure and minimize the risk of becoming overweight or developing diabetes.⁴ Vegetarians also suffer from heart disease less often than people who do not eat vegetarian food.⁴
Due to their predominantly plant-based diet, vegetarians also increasingly absorb secondary plant metabolites which are involved in a variety of metabolic processes in the body.⁵
Secondary plant metabolites are also said to have neurological, anti-inflammatory and antibacterial effects.⁵

Which foods belong to a healthy vegetarian diet?

We know how to adequately meet our nutrient needs with a meat-free diet. Those who want to eat healthy vegetarian food and benefit from their diet should listen to their own body. In this way, a possible nutrient deficiency and associated deficiency symptoms can be quickly counteracted. In view of important nutrients such as vitamin B12, iron, zinc and protein, vegetarian food should always be balanced.⁶

Intake of vitamin B12

Vitamin B12 is present in a form available to humans almost exclusively in animal food sources. However, vegetarians should also take vitamin B12, which contributes to a normal energy metabolism, normal functioning of the nervous system and normal functioning of the immune system, found amongst other things:
• Eggs and dairy products are suppliers of vitamin B12 and perfectly compliment a vegetarian diet.⁷
• Pescetarians can also eat fish and seafood.⁷

Iron intake

Iron contributes to normal cognitive function, normal energy metabolism and normal oxygen transport in the body. Accordingly, iron should be an integral part of a balanced vegetarian diet.

There are plenty of vegetarian foods that contain iron, for example⁸ :
• Whole wheat bread, cereals, pasta, quinoa and oatmeal
• Avocados
• Cooked spinach and boiled mushrooms
• Potatoes
• Legumes, such as soybeans and lentils
• Tofu

Foods containing zinc

Zinc contributes to a normal fatty acid metabolism, a normal macronutrient metabolism, and to the maintenance of normal bones, hair, nails and skin. In order to be able to benefit from the health-promoting effects of zinc as a vegetarian, various vegetarian foods are suitable⁹ :
• Plant-based zinc sources: nuts such as cashews and pecan nuts, wheat or rye sprouts
• Animal-based zinc sources: cheese, milk and eggs

Compensating for a lack of protein

Proteins help increase and maintain muscle mass and normal bones. As animal protein sources are eliminated, it is all the more important to obtain proteins specifically from vegetarian foods.

The following are considered to be particularly high vegetarian protein sources:
• Dairy products and eggs
• Legumes: soya, lentils and peas
• Cereal products: bread

Things we would like to share as you embark upon a vegetarian diet

Vegetarian, flexitarian or pescetarian? — If you decide to live a vegetarian life, you should make sure that your diet is always healthy and balanced and that you consume all the nutrients your body needs. Why not try out different recipes with nutritious vegetarian foods and discover the best approach for you and your family.

1. https://www.rki.de/DE/Content/Gesundheitsmonitoring/Gesundheitsberichterstattung/GBEDownloadsJ/Focus/JoHM_2016_02_ernaehrung1a.pdf [↩]
2. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/ [↩]
4. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/longterm-health-of-vegetarians-and-vegans/263822873377096A7BAC4F887D42A4CA [↩] [↩]
5. https://www.dge.de/wissenschaft/weitere-publikationen/fachinformationen/sekundaere-pflanzenstoffe-und-ihre-wirkung/ [↩] [↩]
6. https://www.assmann-stiftung.de/vegetarische-ernaehrung/ [↩]
7. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/vitaminb12/ [↩] [↩]
8. https://scopeblog.stanford.edu/2017/10/06/ways-to-boost-blood-iron-levels-while-eating-a-vegan-or-vegetarian-diet/ [↩]
9. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/zink/ [↩]

We’ve all got our own ideas of what a superfood is – many would argue that chocolate, for example, is a ‘super’ food, thanks to its delicious, morish flavor.

But superfoods did not get their name because of the way they taste (although they do taste delicious!) but because of their very high nutritional density that enables them to deliver substantial amounts of vitamins, minerals and antioxidants, while containing very few calories.¹

Why do we need superfoods?

Thanks to their high concentrations of vitamins and minerals, eating a diet rich in superfoods can help us to fight off illnesses and keep us healthier. Superfoods have been shown to promote heart health and weight loss as well as increase energy levels and reduce the effects of aging.²

A healthy diet relies upon variety – no single food can give you all the nutrients your body needs, so while superfoods are fantastic for your health, it’s important to add them to a balanced diet containing plenty of fruits, vegetables, lean protein, whole grains, legumes and nuts, while avoiding refined sugar and processed foods.

What are the different types of superfoods?

There are so many different types of superfoods, which can easily be eaten as part of your diet to enhance a healthy eating regime. From the everyday foods you see on your supermarket shelves, to the more exotic and unusual sounding, there are many ways that you can enhance your diet with the following superfoods.

Raw cacao. Good news! While chocolate itself is not a superfood, the dried seeds it is made from are! Raw cacao seeds contain one of the highest natural sources of magnesium and are also packed full of calcium, zinc, copper and selenium. In fact, raw cacao contains more antioxidants per gram than blueberries and goji berries! Raw cacao is high in flavanols – plant compounds associated with antioxidant activity. The flavanols in cacao are thought to help improve circulation to the heart² which may help to lower blood pressure and reduce inflammation. As cacao contains a small amount of caffeine, as well as theobromine – a compound known to have a mild energizing effect – it may also be good for improving your energy levels.

Berries. Berries are a fantastic addition to your diet thanks to their high concentration of vitamins, minerals, fiber and antioxidants. Strawberries, raspberries, blackberries, blueberries, cranberries and Goji berries are all associated in studies³ with a reduced risk of inflammatory conditions such as heart disease. The best part? They taste delicious! Berries are an easy addition to your diet and can be added to yogurt, smoothies or cereals, or simply eaten with a snack. If they’re not in season, it’s just as healthy to buy them frozen.

Yoghurt. An excellent source of calcium and protein, yoghurt is also packed with live cultures known as probiotics. Probiotics are ‘good’ or ‘friendly bacteria that work to protect you against the other, more harmful bacteria that also live inside your body. Yoghurt can be eaten on its own – or with some berries to combine another superfood! You can also use it in place of sour cream or in dips or sauces. Be sure to choose yoghurts that contain live active cultures.

Reishi Mushrooms. These rare mushrooms grow at the base of deciduous trees and have been gaining a lot of attention recently thanks to their range of purported health benefits. Studies have shown that these mushrooms contain high levels of the Polysaccharides and Triterpenes, the active components proven to strengthen our immune system.⁴ Studies have also highlighted anti-inflammatory benefits that have helped with allergic reactions linked to asthma and contact dermatitis.⁵

Leafy greens. Packed full of fiber, dark, leafy greens are also a fantastic source of vitamins A and C, as well as calcium and other nutrients including iron, magnesium, zinc and folate. Kale, collard greens, swiss chard, spinach and turnip green have all been shown in studies⁶ as having the potential to reduce the risk of some chronic illnesses like diabetes and heart disease. You may love these vegetables on their own, but you could also try adding them to soups and salads, curries, stir fries and even smoothies!

Quinoa. This super grain is easier to source now thanks to its increase in popularity, which has seen it hit supermarket and health food store shelves. There are more than 120 different varieties of quinoa, but the most popular by far is simple white quinoa, which has a mild flavour. It’s high in antioxidants, copper, fiber, iron, magnesium and zinc and can be used in place of rice. You can also add it to salads, make burger patties with it or use it to bulk out soups and stews.

Preserving nutrients to keep superfoods super!

The superfoods listed are all fresh, which means they will spoil if not eaten relatively quickly. Some superfoods may not be local to us, so how can we still benefit from them? Thanks to the process of freeze drying, we can still enjoy these superfoods and benefit from all the goodness they offer! Freeze drying preserves food by removing around 98% of its natural water content, which stops it spoiling, but preserves most of its colour, flavor and most importantly, its nutritional value. Studies have shown that this type of dehydration method is the best to preserve nutritional qualities when compared to other dehydration methods, especially when operated under vacuum.⁷

Versatile and easy to consume

Perhaps the best thing about superfoods is just how easy they are for us to consume. Many people enjoy their natural flavors and are happy to just eat them on their own, by snacking on a handful of berries, for example. If you prefer to be a bit more adventurous, you can add them to your meals in the form of soups and salads, or in smoothies.

Remember that the key is to get a good balance of superfoods so that you are putting a wide range of nutrients in your body. Get creative with your flavors and enjoy bringing a new and healthy dimension to your meals.

1. https://www.medicalnewstoday.com/articles/303079#what_are_superfoods [↩]
2. Shiina Y et al. Acute effect of oral flavonoid-rich dark chocolate intake on coronary circulation, as compared with non-flavonoid white chocolate, by transthoracic Doppler echocardiography in healthy adults. Int J Cardiol. 2009 Jan 24;131(3):424-9. [↩] [↩]
3. https://pubmed.ncbi.nlm.nih.gov/26501271/ [↩]
4. https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.508.8752&rep=rep1&type=pdf [↩]
5. Stavinoha, W.B., 1990. Study of the anti-exploration of Ganoderma lucidum. Presented at the Third Academic Joint Conference, pp: 201-208. times. [↩]
6. https://pubmed.ncbi.nlm.nih.gov/29751617/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7022747/ [↩]

What’s intuitive eating and how is it different to eating mindfully?

Intuitive eating is the antithesis of dieting, calorie counting, food obsession and body shaming. The idea was first written about on a mainstream level about twenty years ago by Evelyn Tribole and Elise Resch. They wrote a book that among other things highlighted some basic principles in intuitive eating.¹

The primary idea is to reject the merry-go-round of the dieting mentality, accept your body and tune in to its true needs.

Many of us have no idea what eating from hunger to satiation even feels like. And to further complicate things, what does eating what we crave look like, if what we crave isn’t healthy?

Intuitive eating listens to what your body really needs

Trendy diets and lifestyle changes that exclude foods or concepts of when to eat and when to remain hungry, change faster than the seasons. Intuitive dieting is the total opposite of this. The idea is that you listen to what your body is telling you about what it needs to be fed, as opposed to enforcing limits and guidelines on your consumption. Intuitive eating promotes the idea that our bodies know the way. We just have to be in tune with them, listen and follow that way.

Research has shown us that dieting doesn’t last long. On the occasion that a dieter does lose weight, the weight usually does not stay off.² But we all continue to fall into the trap of diets that limit calories, carbohydrates, fat and sugar and require times when you can, can’t or shouldn’t (guilt!) eat.

The complexity of our relationship with food

Our relationship with food is a complex one—part natural, biological and evolved; part nurtured, taught and socialized. Aggressive food-marketing campaigns tempt us to eat and eat and eat. Emotions and stress of modern life trigger us to eat even when we aren’t truly hungry. Our families of origin or our cultural experiences have ideas of what food means in terms of quality and quantity.

It’s about trust—trust in ourselves and the dynamic between our bellies and our minds. It’s about getting in tune with your body and learning to trust it again.

Yes, this means cake, wine and burgers can be consumed from time to time, but intuitive eating is as much about knowing when your stomach is satisfied as it is about feeding your hunger.

Learning from the ultimate intuitive feeders: babies

If you’ve ever seen a new-born or infant drink milk from the breast or a slow-flow bottle nipple, you will see an example of perhaps the truest form of intuitive eating. The baby will drink when she or he is hungry, initially eating with vigor but eventually slowing down and taking pauses. Babies focus on the eating and the experience of eating—the sensations of being in their caregiver’s arms and the smell of the milk. And they usually come off the breast or bottle nipple when they are satiated. With the breast or a bottle nipple that has a similar flow speed, most babies will not overeat.

Another concept in intuitive eating is to rid yourself of guilt related to food and eat what you want. Make peace with food. Food has the ability to do so much more than just fuel us. It can bring us to satisfying heights of pleasure and experience. Or it can plague our conscience for days as we dwell on the decisions we make about what we put in our mouths and bellies. This guilty dance of good and bad is not only unhealthy, but unhelpful.

Intuitive eating vs mindful eating

A guiding principle is to start eating according to what your body is telling you. This means you have to create mindfulness around hunger, cravings and satiation. We often eat mindlessly. We look at that cookie on the breakroom table at work and shame ourselves for eating it as we shove it into our mouths. Within seconds it’s gone! But what did it even taste like? What was the texture? Did we even appreciate it, much less experience it? Intuitive eating heralds the pleasure factor of food and invites us to lean into that. Mindful eating encourages us to take in every aspect of the food we are putting into our mouths and truly experience it.

Mindful eating also invites us to pay attention to how we feel after eating certain foods and to use that feedback to adjust our diet accordingly. When people have been eating a highly processed and/or fast-food diet, their senses of taste and smell are often dulled and they don’t notice any relationship between what they eat and how they feel, which often is “not very good.” So, the first step is to learn about and gradually switch to a diet of whole, preferably organically produced, foods. Most people, after a while, regain the ability to notice what smells and tastes of “real” food they are particularly attracted to, and subtle changes in how they feel after eating specific foods or groupings of foods. Once you gain this ability, you’re on your way with intuitive eating.

Keeping focused on intuitive eating

The challenge is that it takes a lot of emotional work to get into a good groove with both intuitive eating and mindful eating. Just as with any mindfulness practice, or even healthy lifestyle, we have to reset our mental compass, sometimes several times a day—or even several times a meal! But by simply asking ‘what’s intuitive eating?’ when we start to feel hungry, we change our relationship with food and start to experience the physical, as well as psychological, benefits. Once we do that, intuitive eating will become easier and more natural to get to grips with.

1. Tribole, Evelyn, and Elyse Resch. Intuitive Eating: A Recovery Book for the Chronic Dieter: Rediscover the Pleasures of Eating and Rebuild Your Body Image. St. Martin’s Paperbacks, 1996. [↩]
2. Lowe, Michael R., et al. “Dieting and Restrained Eating as Prospective Predictors of Weight Gain.” Frontiers in Psychology, vol. 4, June 2013, doi:10.3389/fpsyg.2013.00577. [↩]

Water is essential to life. Our bodies are made up of around 60% water so if we don’t keep this topped up, we run the risk of dehydration and illness. You literally cannot survive without water.

Your body loses water regularly, through excreting it as waste but also through breathing, sweating and digestion. This is why it’s so important to remain hydrated by drinking plenty of water each day.

The many benefits of drinking water

The most obvious and direct benefit of drinking water is that we won’t feel thirsty, which anyone who has been desperate for a drink on a hot summer’s day will know is a highly unpleasant feeling! There are plenty of other benefits of drinking water though, with water affecting our appearance, as well as our physical health and mental wellbeing.

Water helps with weight management

Water is totally free from calories and can help keep you feeling full, but its benefits extend beyond this. When consumed before meals, it’s been shown that water may actually help to suppress your appetite, as well as help you burn more of the calories you consume.¹ The other great thing about water is that drinking it can increase the calories you burn, without you having to do anything else differently!¹ Studies have shown that drinking around half a liter of water can result in an extra 23 calories being burned, which might not sound like a lot, but equates to around 17,000 extra calories a year—or more than 2kg (4.4 lb.) of fat!

Water aids digestion

Water helps to break down food, keeps it moving smoothly through our digestive tracts and helps our bodies to absorb all the important minerals and other nutrients we need to stay healthy. As water moves through your stomach and intestines, it stops fiber becoming ‘stuck’, softening stool, reducing constipation and helping us to eliminate waste. The timing of when you drink water also has an effect though—drinking before a meal is best, as if you drink too soon after eating you could dilute the digestive juices that help you absorb nutrients.

Water keeps our joints healthy

The importance of water extends to our joints too. Water helps to protect our tissues, joints and spinal cord by maintaining the correct levels of hydration around sensitive areas that are prone to drying out, like your nose and eyes. It also protects the blood, bones and brain, and acts as a cushion for our joints to reduce shock and limit our chances of injury.²

Water keeps your skin in great condition

As numerous studies have shown, water is great for your skin!³ When it comes to your complexion, the importance of hydrating from the inside cannot be stressed enough. Rashes, blemishes and inflammation are caused by toxins and the best way to get rid of them, is to flush them out. How do you do that? With water. On top of this, water also helps to transport oxygen and nutrients to your skin cells to reduce premature aging, so even if you consider yourself totally toxin-free you should still be guzzling at least the recommended eight glasses of water each day.

How much water should we be drinking?

The benefits of drinking water are clear, which is why charities like the Lifeplus Foundation have been established to help solve water shortage issues in developing countries across the world. It’s commonly said that we should all be consuming around 8 glasses of water a day, but while this is a good guideline, the truth is that no one really knows where this figure came from. Furthermore, some people may need far more or far less water than others. If, for example, you were to take part in intense exercise, you would sweat more, as well as lose more water through respiration, in which case you would need more than someone who is sat in front of a computer. Similarly, those living in warm climates are going to need to take on board more water than those in cooler climates.

The important thing is to consider your needs as an individual. Watch out for signs of dehydration, such as headaches and fatigue, or difficulty concentrating. Remember too that your water can come in different forms, so if you are not a fan of plain water, try adding a dash of squash. Tea, coffee and water in foods—particularly fruits and vegetables—all count too. As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.

1. https://pubmed.ncbi.nlm.nih.gov/19661958/ [↩] [↩]
2. https://www.ibji.com/blog/orthopedic-care/3-awesome-benefits-of-drinking-water/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/ [↩]

The macros: carbohydrate, protein and fat

Macronutrients, or macros for short, include carbohydrates, proteins and fats. Almost everything we eat contains a certain amount of macronutrients. Our body needs the nutrients for various important functions such as growth, development and energy supply.¹

Learn more about what macronutrients can do in our body.

Carbohydrates

Carbohydrates are our body’s primary source of energy. They consist of chains composed of starch and sugar which the body breaks down into glucose. A distinction is made between simple (short-chain) and complex (long-chain) carbohydrates. Simple carbohydrates can be processed more quickly by the body and cause blood sugar levels to rise rapidly, but only briefly, while complex carbohydrates provide us with energy for longer.²

In order to function, our brain needs energy – as macronutrients, carbohydrates are the main source as they help maintain normal brain function. Our body can also efficiently store the energy from carbohydrates in the liver and muscles.³ The store in the liver ensures that our blood sugar levels remain as constant as possible. So that we move without a constant supply of carbohydrates, the body relies on the carbohydrate store in the muscles. This is particularly helpful when we are playing sport. Highly intense and/or prolonged physical exertion leads to muscle fatigue and depletion of the glycogen stores of the skeletal muscles. Carbohydrates can help restore normal muscle function (contraction).

Proteins

Proteins are chains of amino acids that are present throughout the body – including in muscles and bones. Protein contributes to the growth and maintenance of muscle mass as well as the maintenance of normal bones. Proteins are also of central importance in the development of adolescents. It’s needed for normal growth and development of bones in children.

There are 20 amino acids, eight of which are known as essential amino acids. The body cannot produce these itself, which means that we need to absorb them through food.

Learn more about amino acids

Fats and fatty acids

We can meet our energy needs with carbohydrates and proteins but also with fats. By consuming fats, our body can be provided with essential fatty acids that it cannot produce itself. Omega 3 fatty acids, for example, are among the essential fats. A basic distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are often referred to as “bad fats” while unsaturated fatty acids are known as “good fats”.

It has been shown that replacing saturated fats with unsaturated fats in food lowers or reduces the level of cholesterol in the blood. High cholesterol is a risk factor for developing coronary heart disease. Reducing the consumption of saturated fatty acids can therefore help maintain normal blood cholesterol levels.

Which foods contain macronutrients? 

To help you create an optimal nutrition plan, we have put together some natural macronutrient sources for you. According to the D-A-CH reference values for nutrient intake, over 50% of the nutritional energy consumed daily should come from carbohydrates, preferably via starch and high-fiber foods such as whole grain products, potatoes, legumes, vegetables and fruit.⁴ You will see that some foods even contain two or three macronutrients.

Sources of carbohydrates

Carbohydrates are found in many healthy foods but also in some unhealthy foods. Because there are these two sources of carbohydrates, some people find making healthy diet choices difficult. Basically, what you should remember: the type of carbohydrates is more important than the amount of carbohydrates you consume as macronutrients through your diet.⁵

Healthy sources of carbohydrates include:⁵

• Unprocessed or minimally processed whole grain products
• Vegetables according to the rainbow principle, e.g., carrots, peas, cauliflower and peppers
• Fruit such as grapes, bananas, pomegranates and pineapple

Less healthy sources of carbohydrates include many highly processed or refined foods, such as white bread, pastries or soft drinks.⁵

High-protein foods

Proteins are found in both animal and plant-based products – so we can rely on variety here too. Protein sources include:⁶

• Meat such as chicken breast and beef
• Fish such as trout and salmon
• Dairy products such as quark and yoghurt
• Eggs or egg whites
• Legumes such as soya, lentils and peas
• Cereal and whole grain cereal products such as bread

Fatty acid sources

While we should largely avoid bad, saturated fats, we can have a positive effect on our body by consuming good, unsaturated fats.

Foods rich in good, unsaturated fatty acids include:⁷

• Avocados
• Fish
• Vegetable oils such as olive oil, sunflower oil, linseed oil, rapeseed oil and soya oil
• Nuts such as walnuts, almonds, hazelnuts and pecans
• Seeds such as pumpkin seeds, linseeds and sesame seeds

Saturated fatty acids are mainly found in foods high in animal fat such as sausages and high-fat meat but also in butter and cheese.

What does optimal macronutrient distribution look like?

We need each of the three macronutrients to stay healthy but just as important is the quality of the carbohydrates, proteins and fats that we absorb through food. A slice of pizza may offer the same macronutrient ratios as a slice of whole grain toast with avocado and tomato slices but not the same nutritional values. So, it is not only the number of calories that is important but also their composition.

As part of a study by the Department of Cardiovascular Medicine at Brigham and Women’s Hospital and Harvard Medical School⁸, researchers have observed the effects of dietary and lifestyle changes on health, especially body weight. Every day for four years, the subjects consumed increased portions of individual food components that provide micronutrients and macronutrients. It was noticed that people who mainly ate potatoes and crisps, sweetened drinks, unprocessed red meat, but also processed meat gained a significant amount of weight. In contrast, subjects who consumed more fruit, vegetables, whole grain products, nuts and dairy products such as yoghurt experienced weight loss. The results of the study support the findings from research into macronutrients that the type of food is just as important as its calorie content.

The German Nutrition Society (DGE)⁹ has also been looking into how we can achieve an optimal distribution of macronutrients in food – namely with a diet that includes:

• a high intake of fiber, especially from cereals
• a high intake of secondary plant metabolites as well as
• a moderate fat intake.

A prerequisite for this is that foods rich in fiber, especially whole grain products, make up the largest proportion of the carbohydrate-supplying foods. It is also advisable to include a high proportion of plant-based products with minimal processing in the diet. You can find out how to whip up delicious dishes with raw or largely unprocessed foods in our article on raw food nutrition. 

Calculating macronutrients – what is my macronutrient requirement?

As with many nutritional concepts, there is no “one size fits all” for the proportions of macronutrients. There is no ideal ratio that is right for everyone. If your lifestyle changes, for example, so do your macronutrient requirements. People who want to lose weight have different needs than people who want to maintain their body weight. The same applies, for example, to building muscle – should the macronutrients be used to build muscle or maintain muscle mass?

Those who know their macronutrient requirements and how much energy their own body needs can create an ideal nutrition plan and eat a balanced and healthy diet. Online there are many useful macronutrient calculators that will do all the math for you. After entering some key data, such as body weight, age, gender and height, the calculator shows you the amount of macronutrients your body needs per day. Try it out and calculate your personal macronutrient requirements.

1. https://www.sciencelearn.org.nz/resources/534-macronutrients [↩]
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ [↩]
3. https://www.gesundheit.gv.at/leben/bewegung/koerpergewicht/energiestoffwechsel [↩]
4. https://www.dge.de/presse/pm/kohlenhydrate-und-ballaststoffe-in-der-ernaehrung/ [↩]
5. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ [↩] [↩] [↩]
6. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩]
7. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩]
8. https://www.ncbi.nlm.nih.gov/pubmed/21696306 [↩]
9. https://www.dge.de/fileadmin/public/doc/ws/position/DGE-Positionspapier-Richtwerte-Energiezufuhr-KH-und-Fett.pdf [↩]

How much exercise is too much?

Anyone actively training to increase their performance can be at risk of overtraining – especially when using high training loads to achieve your fitness goals and improve performance. As studies have shown these can only be tolerated by your body through periods of rest and recovery.¹
When considering how much exercise is too much, it’s advisable to match your individual fitness level with your fitness goals. Form realistic plans to reach those goals one-by-one, instead of trying to achieve everything at once and risking potential damage.
 

What is overtraining syndrome (OTS)?

Too much training can be classified into two types: overreaching and overtraining.² Unusual muscle soreness can be indicative of overreaching. This occurs when an athlete does not allow enough recovery time between hard workouts – it often presents after several consecutive days of excessive exercise. Overtraining goes a step beyond this and is the result of extreme overreaching.¹

The body cannot handle an imbalance between stress and recovery. This is true for – not only professional athletes but athletes of all fitness levels. In fact, some of the worst offenders are those who are new to any form of exercise!

There are various triggers/stressors of overtraining syndrome¹ :

• Increased training load without adequate recovery
• Monotony of training – not varying between muscle groups
• Participating in an excessive number of competitions (depending on the sport)
• Having trouble sleeping
• Stressors including personal life

Am I working out too much? Six signs of overtraining

Wondering if you are training too hard? The following are training-related and lifestyle-related signs of overtraining that, if observed, should be taken seriously:

Physical pain in muscles and joints

Heavy, sore, and stiff muscles are all signs of excessive exercise. But there is a difference between normal soreness from exercise and being overly sore from too much exercise.³ Soreness after exercise usually lasts up to 24-48 hours. So, if you are feeling discomfort that lasts for more than 72 hours it’s a sign that you have done too much. Soreness causing pain which prevents you from carrying out daily activities, associated with living or working, is also not normal.
There are certain injuries, known as overuse injuries, which are also clear indicators that you have done too much. Strained joints that come from training injuries⁴ are a type of muscle or joint injury caused by repetitive trauma and are often a result of overexercising.

Decline in performance

Overexercising can actually have the reverse effect of the one you had been hoping for, where your performance slowly becomes worse the longer you train. This is a direct effect of your body reaching its limits.¹
 

Decline in concentration

Athletes can experience symptoms of overtraining in areas of life other than just the physical. Studies have shown that a lack of mental concentration and restlessness are some of the possible symptoms of overexercising.¹
 

Constant fatigue⁵

Persistent fatigue and feeling washed-out are warning signs that you may be overexercising. Being tired or even exhausted after an intense workout is normal. But you need to give your body enough rest afterwards to avoid a fatigue that continues long after you have recovered.

Experiencing insomnia

Sleep disturbances can occur as a result of exercising too much. A study by BMC Sports Science, Medicine and Rehabilitation found that poor sleep quality was evident in 100% of those analyzed who had overtrained.⁶

Loss of appetite and weight loss

Are you usually hungry after working out? You will have used your stored calories – so you should be! This is why losing appetite and weight are further possible symptoms of exercising too much, as demonstrated in a study by Sports Health into Overtraining Syndrome.¹

Listen to your body – how to prevent overtraining syndrome

There are a number of preventative measures you can take to limit your risk of overtraining syndrome:¹

• Take time to rest in between any exercises you perform in a day – whether you work out at the gym, outside or at home
• Schedule full rest days and give your body the time it needs to recover
• Adjust your training volume and intensity based on your individual performance and mood
• Ensure that your food contains enough calories for your individual training load
• Drink enough and stay hydrated
• Try to get enough sleep
• Vary between workouts and muscle groups

Nutrition can help you recover from training

Ensuring you have a healthy diet is as much an act of self-care as allowing your body to rest is. Reaching your fitness goals in a healthy way can be supported by the appropriate sports nutrition and by following the key principles of staying hydrated, focusing on a diet with a balanced ratio of complex carbohydrates, proteins, minerals, vitamins and essential nutrients after training – and refilling your energy balance with carbohydrates. Studies have shown that amino acids⁷ and proteins are also needed for muscle recovery, with protein contributing to the growth and maintenance of muscle mass. The amount of protein required varies and depends very much on the individual athlete and also the amount of exercise performed.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
2. https://www.hss.edu/conditions_overtraining.asp [↩]
3. https://www.kidney.org/content/understanding-muscle-soreness-%E2%80%93-how-much-too-much [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875 [↩]
5. https://journals.lww.com/acsm-healthfitness/fulltext/2015/03000/overreaching_overtraining__more_is_not_always.4.aspx [↩]
6. https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-019-0132-x [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212987/ [↩]

From snuggling up after a long day to enjoying a nature walk on a beautiful afternoon, pets can be cherished companions in accompanying one through life. Anyone who has experienced the unconditional love a pet can give knows how invaluable this support can be.

But did you know that the benefits of pets may go beyond emotional support and can result in positive physical effects as well?

While research into human and pet relationships is ongoing, some recent results have been promising.

Stress management

Stress is a normal and natural part of life. But today, it can easily become chronic.  Everything from an overextended schedule to worldwide health issues can create excess stress which makes having healthy ways to process it even more essential. And engaging with pets may be one of the best ways to decompress.

Snuggling, petting, and interacting with a pet can lower cortisol levels and calm the fight or flight response to stress. Considering stress may be related to up to 80% of all primary care visits, taking time to play fetch after work may be just as beneficial for you as for the dog.

In addition, oxytocin (known as the “feel-good” hormone) can be released while engaging with a pet. Oxytocin has significant links to overall happiness and has been known to benefit cognitive function and heart health, social interaction and relationships, and overall wellbeing. It may even help curb addictive behaviors.

Weight control

Owning a pet that needs exercise can increase your own movement throughout the day, a useful tool for weight management.

Research has shown that dog owners not only walk more per week on average than those without dogs, but that the intensity of the movement was more vigorous than those who did not own a dog.

Cardiovascular health

Bonding with pets may have positive effects on cardiovascular health, particularly by helping to regulate blood pressure.

Because long-term stress can have detrimental effects on the heart, both cats and dogs have been shown to be beneficial for reducing stress that may ultimately lead to heart disease.

In addition to blood pressure, lower rates of high cholesterol and diabetes have also been observed in pet owners.

Diversified microbiome

The body’s microbiome (which supports neurotransmitter creation, digestion, and immunity) is vital to overall health and pets can play a vital role in this aggregate of microbes.

Those with household pets may have more beneficial bacteria, viruses, and fungi in their systems much in thanks to the germs and dander pets track in from the outdoors.

While this can impact adults and children alike, this may have even greater importance on infants who are developing their microbiomes – especially in their first three months. Those who develop a strong microbiome in younger years may have a decreased risk of asthma and allergies if exposed to helpful allergens early on.

While there are many benefits to pet ownership, these researched physical advantages are becoming more widely recognized as some of the most valuable.

So next time your dog begs for a walk, take them on one as a way of saying thank you for all you do.

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet.  Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.  

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine. 

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

1. Why Is Protein Important In Your Diet [↩]
2. Protein in diet: MedlinePlus Medical Encyclopedia [↩]
3. The effects of consuming frequent, higher protein meals on appetite [↩]
4. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [↩]
5. Increased protein intake reduces lean body mass loss during weight loss in athletes [↩]
6. Protein – British Nutrition Foundation [↩]
7. Protein – British Nutrition Foundation [↩]
8. The protein digestibility-corrected amino acid score – PubMed [↩]
9. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men [↩]
10. Whey Protein Improves Exercise Performance and Biochemical Profiles in Trained Mice [↩]

How to achieve your sporting goals

Reducing fat or building muscles – the targeting of sports nutrition is versatile and can have different effects on the body. Sports nutrition that includes a balanced combination of minerals, vitamins, and essential nutrients offers the most benefits. The individual composition of the diet in sport not only depends on the athlete themselves, but is also determined by stresses on the body and the body’s needs.¹

If you tailor your diet to your profile, the correct healthy diet can support rapid progress towards results for the amateur and elite sports person alike.² Whatever sporting ambitions you pursue, balanced meals with sufficient carbohydrates, proteins etc. can help you achieve your personal goals.

Complex carbohydrates

Complex carbohydrates are a key component in the relationship between sports and nutrition. They contribute to the restoration of normal muscle function (contraction) after highly intense or long-lasting physical stress, which can lead to muscle fatigue and exhaustion of glycogen stores in the muscular system. In principle, these nutrients should supply the largest proportion of the body’s energy supply and should take up 50% to 60% of meals.

During a workout, carbohydrates supply the muscles and the central nervous system. If the supply is not sufficient, mental and physical impairments can occur.³ Carbohydrates provide a better energy flow than fats and can even be stored by the body for a certain period of time so that they can be used when exposed to stress.¹

Proteins

Do proteins guarantee muscle building? Proteins are used for nutrition in strength-based sports and contribute to the growth and maintenance of the muscles. In addition to muscle mass, high-quality proteins can also increase muscle strength and provide a reliable source of healthy, essential amino acids. However the muscles cannot be strengthened by the absorption of proteins alone – only the combination of diet and exercise can lead to success.

The necessary intake of proteins is usually determined by the intensity of the training. Grass roots athletes often have a lower demand for proteins than performance athletes, while the body of a well-trained athlete is often able to manage their protein supply more efficiently.³

Fats

In comparison to carbohydrates and proteins, fats are of secondary importance in nutrition for athletes. In order to promote one’s own health, attention should nevertheless be paid to the presence and quality of fats in food. In particular, essential fatty acids and fat-soluble vitamins can have a positive effect. Between meals, these nutrients provide a longer-lasting feeling of satiety¹ and help carbohydrates to enhance the body’s energy as well as immune function.⁴ To ensure a healthy diet for sports nutrition, the fat content should be balanced against the subsequent exercise.³

Minerals and vitamins

Minerals and vitamins complete a comprehensive sports diet and can elevate your body to the next level.¹ While micronutrients should always be integrated into the diet, athletes have an increased requirement. Micronutrient deficits can lead to a loss of performance which often affects athletes who eat insufficient calories or who do not tolerate certain foods. Athletes who eat a vegan diet should also take care to include a sufficient supply of nutrients.³

A correctly balanced diet often covers the necessary minerals and vitamins. Vitamin D can be an exception in individual cases. The demand for iron can also increase depending on output and should be compensated where necessary.⁵ For athletes, it’s also important to keep an eye on the supply of key minerals such as magnesium.²

Sport and nutrition – at what level do they come together?

In order to correctly combine the level of activity and the type of diet, we need to consider what the body needs most. If you do a lot of strength training, you build up muscles. In endurance sports, you burn a lot of fat within hours. Regardless of the activity, all athletes require sufficient energy, proteins and above all, a large fluid supply in order to provide the body with all that it needs during training.¹

As is so often the case when it comes to nutritional issues, it is also true in sports nutrition: There is no universal diet, as individual factors of the athlete such as age and gender, play a significant role.

Nutrition in strength sports and bodybuilding

If you want to practice strength sports or bodybuilding, alongside discipline, the correct sports nutrition can also be beneficial. The right diet can help you build up and define muscles during exercise. The focus is also on increasing the strength of your own body.

Proteins play a central role in this process. They provide energy and can promote muscle building in a range of different areas.⁶ Current findings report that the amount of protein, the type of protein and the time of intake are important for strength athletes:³

Protein quantity: The American College of Sports Medicine recommends that weight-lifting athletes ingest 1.2 to 1.7 g of protein per kg body weight daily – a protein requirement that is covered with a balanced mixed diet. 

Type of protein: athletes who integrate animal products into their diet can rely on animal proteins because they have a higher content of essential amino acids than plant proteins. In addition, liquid protein sources can be more effective to support sporting goals compared to solid protein-rich foods as the body can absorb amino acids from liquid sports drinks more quickly.

Time of administration: proteins are more effective when eaten after sport than during sport. You should not start your workout on a completely empty stomach but the feeling of a full belly might limit your performance during your sporting activity.

Nutrition in endurance sports

Running, cycling or swimming — endurance sports can cost our body a few hours full of energy. Many different types of endurance sports ensure rapid burning of fat and can contribute to a healthy lifestyle.⁷ The success of the sport can depend on whether the body is sufficiently fuelled with carbohydrates – and thus with energy.

Endurance athletes should therefore ensure that their diet contains a high proportion of carbohydrates. In addition to carbohydrate-rich foods such as wholegrain cereals, vegetables, fruit or beans, there are also carbohydrate-electrolyte solutions that help maintain endurance performance during long endurance training.

Nutrition for athletes

The diet for a performance athlete is often subject to a strict nutrition plan and varies according to the current training phase of the athlete. For example, a competitive athlete can adjust hydration, vitamins and minerals a few hours before a competition depending on requirements. Intake of sufficient water is especially important in competitive sports, in order to maintain the required level of energy and to provide the body with sufficient fluid despite the perspiration.³

These foods are essential for any sports nutrition plan

When choosing the right sports nutrition, you should always first consider what your body needs. Do you want to build up muscles and need proteins? Or do you burn energy on a regular basis while running and therefore carbohydrates would be a better option? An individual sports nutrition plan can help not only in achieving your goals, but also in planning weekly grocery shopping and finding recipes.

The nutrients you need as an athlete can be obtained from the following foods:

1. https://www.dge.de/ernaehrungspraxis/bevoelkerungsgruppen/sportler/ [↩] 
2. https://www.lebensmittelverband.de/de/aktuell/20180406-internationaler-tag-des-sports-mikronaehrstoffe-nahrungsergaenzung-sportler-innen [↩] 
3. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2014/07_14/EU07_2014_M370_M379.pdf [↩] 
4. https://www.ocl-journal.org/articles/ocl/full_html/2020/01/ocl200009s/ocl200009s.html [↩]
5. https://www.dge.de/presse/pm/sporternaehrung-praxisnah-top-trainiert-und-ernaehrt/ [↩]
6. https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2020/07_20/EU07_2020_M406_M413_1.pdf [↩]
7. https://www.germanjournalsportsmedicine.com/fileadmin/content/archiv2005/heft09/Standarts1.pdf [↩]

While an indoor targeted workout or organized class can be a wonderful way to manage your health, the great outdoors has just as much (if not more) to offer.

Green exercise (movement practised in nature) can have positive effects on the mind and body that extend beyond the benefits of exercise inside. 

In addition to regulating weight, strengthening the cardiovascular system, managing stress, and preventing disease, outdoor workouts can also:

• strengthen the immune system
• reduce stress and inflammation
• enhance mood and provide clarity
• provide a restorative experience
• increase longevity

This form of nature therapy is available right out your door, so if your typical workout has become monotonous, consider changing it up by letting the outdoors be your guide.

One way to do this is to use the seasons to inspire your movement.

1. Daylight versus darkness

Longer days and shorter nights in spring and summer provide more time for outdoor activities, making early morning and late day exercise easy for a busy schedule. Seek out sports or movement that can be difficult to fit in at other times of the year.

Conversely, diminished daylight in fall and winter may encourage time outside during lunches, breaks, or weekends.

2. Weather

Gyms can offer a comfortable set temperature 365 days a year, but nature cannot. Rather than worrying if you will get too cold, too hot, too wet, etc., let the weather influence your choice of movement.

With the right gear, snow can be perfect for a serene snowshoe, warm sunshine can make way for a day on the lake, and drizzle can inspire a refreshing hike.

Embrace the weather and see where it takes you. You may be surprised at how easily you adapt.

3. Changes in surroundings

Revelling in the beauty of the planet adds extra enjoyment to movement. From blooming flowers to falling leaves, the environment has plenty of organic entertainment to enjoy.

Kayaking a snow-melt stream in spring, hiking through wildflowers in summer, biking around neighbourhoods with turning leaves in autumn, and cross-country skiing next to a frozen lake in winter can put us in touch with what is happening in the natural world and encourage us to live seasonally.

Take a moment to recognize how nature is changing and use it to your advantage when exercising outdoors. An intentional transition from season to season can help with this.

Explore your environment and get healthy at the same time – you may be pleasantly surprised at what the world has to offer right outside your door.

REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3710158/
https://www.ahealthiermichigan.org/2017/10/11/how-to-maintain-your-workout-regimen-through-the-seasons/

If you think fresh and nutrient-dense foods are only available in warmer months, think again. Winter is a wonderful time of year to take advantage of the abundance of delicious and nutritious foods. 

Whether it’s roasting root vegetables for fiber and antioxidants, simmering broths for bone health and weight loss, or slicing citrus for immunity and hydration, winter has plenty of foods to keep you warm and healthy.

So, cozy up by the fireplace and enjoy what the season has to offer with some of the following flavorful, comforting, and nutrient-packed fare.

Root vegetables

Winter squashes, beets, turnips, kohlrabi, radishes, and parsnips are all excellent seasonal produce in cooler months. 

These starches are good sources of fiber, beta carotene, vitamin C, iron, potassium, and other nutrients which can help support:

• detoxification
• immunity
• heart health
• weight management
• proper digestion

Try including root vegetables in your winter diet by:

• roasting them with herbs
• adding them to smoothies (especially beets)
• including them in winter stews and soups
• combining them into risotto, rice, or pasta dishes

Enjoy the natural sweetness root vegetables have to offer and simultaneously reap the benefits for your health.

Bone broths

Winter can, at times, be filled with heavy meals that don’t necessarily support goals of weight management and healthy eating. Broths can help offset those rich feasts while still satisfying and comforting your body.

Bone broths, made from animal proteins and bones, can boast high vitamin and mineral content inclusive of collagen (which transforms into amino acids), iron, vitamin A, vitamin K, selenium, zinc, and manganese.

These flavorful broths can help:

• strengthen bones
• reduce inflammation in joints and the gut
• encourage proper sleep
• support hair, nails, and skin

They can be enjoyed as a light meal, as a foundation for soup or stew, or even just sipped as a warm beverage.

To make one quart of broth, add 2-3 large chunks of beef or buffalo bone (or animal bone of your choice) to a slow cooker with 1/4 cup vinegar (white or apple cider), and a hefty pinch of salt. If desired, add herbs, onions, garlic, and/or vegetables. Fill the remainder of the slow cooker with water and simmer for 4-6 hours.

For a non-animal protein broth, check out Rebecca Katz’s Magic Mineral Broth™ recipe.

Citrus

Winter can bring with it its fair share of colds and flu, which is why citrus is such a treasure this time of year.

These fruits ripen to their sweetest during cooler months in North America, making them both an excellent source of nutrients and antioxidants and a bright way to liven up your diet.

Grapefruits, oranges, lemons, tangerines, and kumquats offer high levels of vitamin C, fiber, and antioxidants that can:

• enhance immunity
• reduce inflammation
• help balance mood (particularly helpful in winter months)
• protect the brain
• support heart health

Add them to your diet:

• as a snack
• on top of salads
• in smoothies or juices
• as a fresh-squeezed juice
• as dessert

Just remember that moderation is key as these fruits do contain natural sugars and elevated acid levels.

As you can see, winter doesn’t have to be filled with heavy meals that help put on weight rather than manage it. By including root vegetables, broths, and citrus, you can increase your nutrient content while still enjoying full flavor and comfort.

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/food-features/winter-squash/
https://www.onegreenplanet.org/natural-health/citrus-winter-fruits-benefits/

There are many health benefits of physical exercise, but sometimes, the one we want is simply weight loss.

There’s nothing more annoying though, than being committed and disciplined on the exercise front and then getting on the scales at the end of the week only to find you haven’t actually lost any weight – or worse still, that you might even have put some on! Before you start smashing your scales and throwing them out the window though, know that all is not actually lost. Things are not always what they seem and you could well be benefitting from the exercise you are doing more than you realise!

So… if things aren’t as they seem, what could be the reasons why your weight isn’t changing?

Weight fluctuates

Your weight naturally goes up and down and during a single day you could weigh as much as 5-6 pounds different at various points!¹ Given that it takes around 3,500 calories consumed to gain 1 pound of fat, you can’t possible have put all of this on in one day. Scales are great as a guide, but they are a reflection of your ‘weight’ and this is not the same thing as body fat. At certain times we might be carrying more water, so the number on the scales could be greater, but this does not mean we have gained ‘fat.’

Gain muscle whilst losing weight

If you are exercising, you are most likely gaining muscle, and this can show up on the scales.
Not all pounds on the scales are created equal though and if you look at two people who are the same height and weight, they could look very different. This is down to a number of factors – water retention, body composition and the overall shape of your body, but it’s also because muscle and fat have a very different density. It’s often heard that muscle weighs more than fat. This is itself is incorrect. A pound of muscle, and a pound of fat, both weigh the same. They do not look the same though. A pound of cotton wool, for example, is going to be physically larger looking than a pound of steel.

Not keeping track of what you are eating

It’s not always a factor, but are you actually consuming more calories than you need without realising? It’s easy to fall into the trap of believing that if we are exercising more we can eat more, and to a degree, this is absolutely correct. You do need more calories to fuel your body if you are frequently enjoying a good movement workout… but we don’t always need THAT MUCH more. Try snacking on high-protein foods that have been proven in studies to keep your fuller for longer and are more likely to help you with continued weight loss.²

Not eating whole foods

Whole foods are rich in vitamins and minerals, don’t contain any chemical additives and are largely unprocessed. They are things like apples, bananas, broccoli, tomatoes, brown rice, whole eggs and salmon. As these foods are nutritious, they give our bodies what they need to function optimally. A diet rich in processed foods on the other hand, can slow down weight loss in a number of ways. Firstly, it often won’t contain enough iron, which is needed to move oxygen around the body and can limit your ability to burn calories through exercise.³ Whole foods also don’t contain refined sugars, which are associated with obesity and have been shown to increase production of the hunger hormone ghrelin which reduces your brains ability to make you feel full.³

Not lifting weights / resistance training

The health benefits of physical exercise are most evident when you combine different types of movement workout. Often, it can be too easy to think that if you are spending all of your time on cardio, then that’s good enough. You can give your muscles a far better workout though – and fuel weight loss – by mixing up your routines with weights or resistance training. While weight training doesn’t burn as many calories during the session as cardio will, it is more effective at building muscle. Muscle burns more energy throughout the day than fat does, so the more muscle you have, the more calories you will be burning, even when you’re not doing anything!⁴

Not doing cardio

The opposite is also true. Weightlifting and bodyweight resistance exercise are fantastic for making you physically stronger, but overall, cardio burns more calories per session than weight training will. The evidence points to cardio being what makes you fitter and helping to fire up your metabolism, leading to better weight loss in the long run.⁵

Not sleeping enough

Studies have shown that not getting enough sleep can have a direct impact on your ability to lose weight as the biological mechanisms that kick in when we are tired make us hungry and inclined to eat more than we actually need in order to achieve a quick burst of energy.⁶ Additionally, evidence suggests that your metabolism will not work optimally if you are tired during the day,⁷ so even if you can resist the chocolate biscuits, your body won’t be burning calories as it usually would be anyway.

The bottom line is that daily and even weekly fluctuations in your weight are rarely a cause for concern and are perfectly normal – albeit sometimes frustrating! As long as you are following a healthy diet, getting enough varied exercise and having a good night’s sleep, any ‘stuck’ scales will soon start moving in the direction you want them to again. Also remember that scales are just one way to measure your progress but there are other ways too. You can take monthly measurements to see how your body shape is changing, consider how your clothes are fitting and most importantly, pay attention to how much better you are feeling.

1. https://health.clevelandclinic.org/when-is-the-best-time-to-weigh-yourself/ [↩]
2. https://academic.oup.com/ajcn/article/101/6/1320S/4564492?login=true [↩]
3. https://www.ncbi.nlm.nih.gov/books/NBK54103/ [↩] [↩]
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980962/ [↩]
5. https://www.sciencedirect.com/science/article/abs/pii/S1521691804000836 [↩]
6. https://link.springer.com/article/10.1007%252Fs13679-012-0026-7 [↩]
7. http://www.tgiscience.com/documents/Sleep%20and%20Weight%20Gain.pdf [↩]

Considering the nutritional value of bone broth paired with its deliciousness, it’s no wonder this simple concoction is on-trend.

Bone broth, made from simmering animal meat bones in water with a variety of vegetables and herbs, is a nutritional powerhouse consisting of collagen (which converts to gelatin when cooked), vitamins, and minerals. It can be used as a foundation for soups, stews, and sauces, and even enjoyed alone as a hot beverage.

The best part? This easy-to-make stock does more than just warm you on a cool day. 

The nutrients bone broth provides can:

• restore, heal, and protect gut health (especially in cases of leaky gut)
• enhance immunity
• support joints and bones
• stimulate healthy skin, hair, and nails
• encourage proper sleep
• help the liver detox
• manage weight and support certain diets such as the ketogenic diet

With all these benefits, are you ready to get simmering?

Try to make your own bone broth with these tips:

• Opt for organic beef, buffalo, or chicken bones with marrow (use them from meat you have roasted or ask your local butcher for options they may have in stock).
• Add a few bones to a slow cooker with ¼ cup of vinegar (white or apple cider), a heavy pinch of salt, and a variety of vegetables such as onions, garlic, mushrooms, carrots, and celery (if preferred). Cover with filtered water.
• Simmer in the slow cooker for 4-6 hours, skimming the fat off the top if desired. 

Use your broth immediately or store it in the refrigerator (up to one week) or freeze.

Keep in mind that there is no exact science to making bone broth. Experiment by adding different herbs such as rosemary and thyme, spices such as turmeric or ginger, produce such as greens and root vegetables, and even adaptogens such as astragalus, nettles or rhodiola.

Does making your own bone broth not sound like your thing?

That’s okay. There are numerous bone broth products available to use as a quick base for your vegetable soup, a marinade for protein, additions to side dishes or casseroles, or even just as an afternoon cup of comfort to sip on. Make sure to look for organic broths in BPA-free containers.

Whether making your own or purchasing premade, bone broth is both a nutritious and delicious way to enhance your health. Eight ounces daily for a few weeks can work to support such areas as your gut, immune system, sleep, and bones. 

REFERENCES:

https://www.canr.msu.edu/news/bone-broths-are-brimming-with-nutrients
https://www.farmersalmanac.com/10-benefits-bone-broth-25512

As of September 2022, the World Population Review declared Japan as having the second-highest life expectancy worldwide. Beaten only marginally by Hong Kong who hold the top spot, the Japanese are living to an average of 84.67 years. But why is this? Is it down to diet? Social practices? Exercise? Genetics? Or a combination of all these factors?

The mystery of Okinawa

Located in the rural north of Okinawa’s main island is the 3,000-person village of Ogimi. Here, even given Japan’s impressive longevity statistics, something fascinating seems to be happening. At the latest count there were 15 villagers who were centenarians and 171 in their 90s. New York Times bestselling author and National Geographic explorer Dan Buettner calls this a ‘blue zone’; one of only five places in the world where people live the longest, happiest lives. What can Okinawa, and indeed Japan as a whole, teach us about the key to a long and healthy survival? After all, those living there have been through the same hardships as people across the rest of the world – wars, family difficulties, grief, loss, money worries. The same stresses we face, they face. So, what can we learn from them?

10 reasons why the Japanese live a long healthy life

1. Genetics

For almost five-decades, Craig Willcox, professor of public health and gerontology at Okinawa International University, has been investigating Okinawan longevity. Also, a co-principal investigator of the Okinawa Centenarian Study, he has spoken to over 1,000 centenarians and hundreds of younger elders in their seventies, eighties, and nineties to try and understand the health phenomenon seen in Okinawa. The study searches for commonalities in diets, exercise habits, genetics, psychological and spiritual practices, and social and behavioral patterns. Professor Wilcox has concluded that “about two-thirds of longevity is related to diet and way of life, the rest is genetics.”

2. Nutritionally rich foods

The importance of diet as a means of staying healthy can’t be underestimated. We need vitamins and minerals to fight disease and infection and a calorie-controlled diet to prevent obesity and inflammation. The Okinawan diet gives more than the recommended five daily servings of fruit and vegetables and has a greater focus on heart-healthy fish than on meat. Rather than rice, sweet potatoes are staples, which are nutritionally dense but low in calories. Carotenoid-rich marine foods such as seaweeds and iron-rich, green leafy vegetables help to reduce inflammation and oxidative stress.

3. Matcha tea and its benefits

The Japanese drink a huge volume of tea and in particular, matcha tea. Matcha is becoming more popular in the west as we begin to understand more about its nutritional properties and antioxidant effects, but it seems the Japanese have known this for centuries. The secret to this ancient drink lies in the way it is produced, with the young leaves of the tea plant being deprived of sunlight as it grows to retain its chlorophyll and antioxidant content. Traditional Japanese tea ceremonies have been practiced for more than 1,000 years, with the Japanese drinking tea several times daily.

4. Avoidance of sugar

Japanese cuisine leans further towards the savory than sweet side of the scale. There are of course desserts in Japan, but they are simply not favored as much as desserts are in the western world. As a nation, there is a much lower consumption of sugar, and of foods like white potatoes, which are higher in natural starches. As well as matcha tea, the Japanese consume a lot of green tea, without the sugar and milk that is frequently used to flavor black tea. Less sugar in their diets equates to lower obesity levels and less of the negative effects sugar is known to cause, such as inflammation, higher blood pressure and diabetes – all of which have been linked to an increased risk for heart attack and stroke.

5. Hara hachi bu – eating in moderation

While much of the world views quantity as a sign of quality, eating culture is somewhat more controlled when it comes to portion sizes. Hara hachi bu is the practice of eating in moderation and stopping when you are about 80 percent full. Mealtimes are not solely about food, but about socializing and sharing the overall eating experience with others. It’s a time for communication and reflection, rather than gluttony. Cultural habits can be difficult to change, but those in the western world can make small changes to work towards Hara hachi bu by eating slower, being more mindful of each mouthful and reducing the size of their plates so that smaller portions appear more satiating. As it takes around 20 minutes for your brain to recognize you’re full, this practice is a good reminder to stop eating before you feel you need to.

6. Healthcare

The Japanese government had a large healthcare push around 50 years ago, investing in childhood vaccination programs to ward off future illness and introducing universal health insurance in 1961. Equal and universal access for all is paid for through the government, employers and individuals and regular health check-ups are the norm, as are mass screenings in school and workplaces, conducted by local government authorities. The private sector has also shown an interest in health and in Matsumoto, the second largest city in the Nagano Prefecture, a bank even started offering higher interest rates and incentivized benefits, such as weekend breaks to Disneyland in Tokyo, for those who undertook a medical check-up for three consecutive years.

7. The importance of Ikigai – life’s purpose

Ikiagi is the concept of finding and retaining life’s purpose. This ancient philosophy is like ‘joie de vivre’ in France or ‘hygge’ in Denmark and roughly translates as ‘your reason to live.’ In an aging population, such as in Okinawa, the older population are given tasks such as weaving locally crafted basho-fu textiles, keeping them social active and mentally engaged while also generating an income and contributing to the economy of the village. The Japanese believe that having a purpose is essential for life fulfilment and that in can be found in many different aspects of your life – from eating well to helping others and surrounding yourself with friends and family.

8. Moai – joint support systems

This Japanese support system brings together people with like-minded interests to encourage the development of deep emotional connections and a common bond. A group, or moai, could be formed from old friends, former colleagues or simply those with an interest in the same hobby or game. It is common practice to belong to a number of different moai and, while they have a clear benefit for those who are older, they can be joined at any age. The Japanese are culturally very loyal to their moai, with some having belonged to them since their school days. By discussing and enjoying those things that you find interesting with others who feel the same, you can relieve stress and combat the loneliness that can accompany life’s later years.

9. Exercise

Japan is a very active country, with citizens remaining physical even into their older years. Walking routes around cities and parks are commonplace, and all over the country there are community groups and neighborhood associations that organize group walks. Culturally, more people on average will commute by public transport than by car, so there is naturally a greater degree of physical movement.

10. Mindfulness and stress-release

The Japanese are no stranger to the concept of mindfulness and the benefits of being at one with nature. Forest Bathing, or Shinrin-yoku, which is becoming more popular across the world, actually originated in Japan in the 1980s as a physiological and psychological exercise to help relax and ground you to the earth. Forest bathing is simple to practice and involves keeping calm and quiet amongst the trees while observing nature and breathing deeply to reduce stress level and boost health and wellbeing naturally. With around 3,000 miles of natural woodland, the Japanese government actively encourage citizens to make use of trees for therapy.   

We all want to know the secret to eternal youth. However, when looking at Japan, it might not be such a secret after all. While genetics may well play a factor, there are clear signs that looking after your body, engaging your mind, and interacting with others may be the best things we can do to live a long and healthy life.

When something is a habit you do it almost automatically and without thinking, but sometimes things we want to become a habit can seem a bit of a chore. Why is this? We all set ourselves goals and it’s great to do this, but with the best will in the world, much of the time we will fail to stick to our goals long enough to see them to completion. Don’t worry though, as our six top tips will help put you in a healthy mental state, boost your focus and motivation and will put you on the path to not only reach your goals, but turn them into easy-to-maintain habits.

1 – Start small

It can be very tempting when setting a new goal to focus on the end result and then try to get there as quickly as possible. This is completely normal – it’s human nature to want to succeed at what we put our minds to. By focusing on the large goal rather than breaking things down into smaller goals though, it’s less likely that we will succeed. A great example of this is if you decide to lose weight. With a focus on your end goal, you may find yourself going from zero to 100 by cutting out all ‘bad’ foods overnight and going from a place of no exercise to multiple gym sessions each week. The problem with this is that it requires a phenomenal amount of willpower and if you run out you could be more likely to quit altogether.

Instead start small, so that very little extra effort is required, and build from there. For example, instead of instantly changing your entire diet, try adding an extra piece of fruit each day. After a week try switching your lunch to a salad or healthy soup. The following week, commit to eating more vegetables with your dinner. By making these small changes, eventually the big changes you first envisaged will have been made and you will barely have noticed.

2- Take one thing at a time

Habits are hard to build, so don’t try to do more than one new thing at once. For example, if your end goal is to lose weight then try to focus only on one way of doing this in the early days. Rather than completely changing both your diet and your fitness regime, perhaps focus on your diet first. It will take enough willpower and effort to reduce your calorie intake without having to then find more willpower to motivate yourself to go to the gym too. After a few weeks when it has become more of a normal-feeling to be eating less, you might then bring in your new habit and try including some more exercise in your plans.

3 – Make sure you have clear intentions

This is not the time to be vague. If your goal is ‘to go to the gym more’ then decide when you are going to go and what you are going to do. If you know, for example, that on a Monday you are going to do a Pilates class at 9:00 AM, on a Wednesday you are going to jog on a treadmill for 20 minutes after work and on a Friday you are going to go for a 30 minute swim first thing in the morning, you will have a clear idea of when and what you need to do to meet your goal. If you just say you are going ‘to go to the gym more’ there is no real tangible commitment and it will be far easier to put things off, let the days roll into each other and not achieve your goal.

4 – Make yourself accountable

Research has shown that watching someone else’s behaviour and habits can have a big influence on your own.¹ For this reason it can be beneficial to find a partner to work on a positive habit alongside you. Not only will you have accountability for your actions, but you will have someone to look at to motivate you and encourage you to reach the same goal that you are seeing them achieve. This could be a friend, partner or even someone you know through a social media network.

5 – Reward your wins – even the small ones

Never underestimate the effort it will take to maintain a new habit. Even if the habit is something that seems relatively small in comparison to what others are doing, you are running your own race and you should always reward yourself for any progress, no matter how small. Rewarding yourself activates the reward circuitry in your brain that’s responsible for emotions such as achievement and pride, which empower you to take action to maintain your habit and create even bigger successes in the future.²

6 – Set your environment up for success

Do what you can to make your environment suit your desired goals. For example, if you are in the habit of checking your mobile phone before bed each night, don’t simply decide not to do it, but instead place your phone charger in a different room so that you can’t take your phone into the bedroom with you. If you use the alarm clock on your phone, buy yourself a traditional alarm clock instead. Likewise, if you want to get into the habit of reading more books, ensure that there are books waiting to be picked up at the places you would usually sit down to relax, whether this is on the sofa or in bed. This way you will be less likely to turn on the TV instead.

While these top tips do not guarantee that your goals will become a habit, they do put you in the best position for success. Maintaining motivation, keeping good self-control and adapting new behaviours into daily habits is always going to be difficult. By following these tips we believe you can do it.

1. https://onlinelibrary.wiley.com/doi/abs/10.1002/bdm.408 [↩]
2. https://academic.oup.com/cercor/article/18/4/898/282183?login=true [↩]

What are calisthenics and why should you be doing them?

Developed in ancient Greece, calisthenics are exercises of differing intensities and rhythms that can be completed using nothing but your own body weight – although you also have the option of introducing light handheld equipment. The variety of exercises you can perform target everything from strength to endurance, flexibility and coordination and are great for getting your body warmed up before a more strenuous activity. Furthermore, studies have shown that calisthenics can also be used to help treat health conditions such as obesity.¹

How are calisthenics different to weight training?

Weight training always requires special equipment such as dumbbells, kettlebells or weight machines, which are used to perform strength-training movements. Calisthenics, on the other hand, require nothing but your own body weight. Don’t be fooled into believing this will deliver a less beneficial movement workout though, as studies have shown that the health benefits of physical exercise are similar for both calisthenics and weight training exercises.²

A simple calisthenics movement workout to try at home

The following workout does not require any additional equipment and will target various parts of your body for a complete, full-body workout. Try to complete the circuit, doing each exercise 5-20 times depending on ability and allowing yourself a rest in between each exercise if needed. Repeat the circuit if you are looking for an additional challenge.

Jump squats

• Stand with your feet parallel, directly under your shoulders
• Spread your feet a few inches apart and point your toes slightly outward
• Lower into a squat position, bending at the knees with your hips back and down
• Keep your head and face forward and your chest up
• Lower into as deep a squat as you can, then explode up into a jump

Always make sure that your knees don’t go over your toes, as this can strain and potentially injure your knee joints.

Pushups

• Lower down onto your knees with your hands underneath and slightly outside of your shoulders
• Extend your legs, using your arms to keep you upwards in a plank position
• Keep your core tight
• Don’t allow your back to arch
• Bend your elbows close to your body and lower it until your chest almost reaches the floor and your upper arms are at a 45-degree angle
• Pause and then push back to the starting position

*If you find this too challenging, you can try a modified pushup where you keep your knees on the floor

Crunches

• Lay flat with your back against the floor and your feet flat on the ground
• Bend your knees at a 90-degree angle
• Cross your hands over your chest
• With a tight core and your head about a fist’s distance from your chest, raise your body towards your knees
• Breathe out as you sit up and in as you lower back down

Burpees

• Stand with your arms at your side and your feet shoulder-width apart
• Bend at the knees and lower into a squat
• Drop your hands forward in front of you, a little narrower than foot width
• Lean into your hands and jump softly back onto the balls of your feet, with your body in a straight plank position
• Jump your feet forward next to your hands
• Jump back up, pushing your arms up over your head

*Should you wish to include some additional apparatus to your movement workout, these are also great exercises to add to your full body workout:

Pullups

• Grasp the top of an exercise bar with your arms slightly more than shoulder-width apart
• Pull upwards using your shoulder muscles and bring your head over the bar

Chin-ups

• Grasp the bottom of an exercise bar from underneath with your arms tight and slightly closer than shoulder-width apart
• Pull upwards using your biceps to pull and bring your head over the bar

Skipping

• Hold a handle in each hand and move your hands to the side of your body and the rope behind your feet
• Rotate the rope with your wrists and jump into the air, clearing the rope on each rotation, keeping your knees slightly bent

With no equipment needed, calisthenics are a great movement workout to try at home. All you need is your own body and you’re good to reap the health benefits of physical exercise!

1. https://www.journalofsports.com/pdf/2020/vol5issue1/PartA/4-2-118-976.pdf [↩]
2. https://journals.lww.com/nsca-jscr/Fulltext/2008/03000/Effects_of_Two_Different_Eight_Week_Training.28.aspx [↩]

When sitting down for a meal, what do you see?

Something delicious? Something necessary to get you through to the next meal? Something to enjoy? A mixture of numbers or a scientific breakdown?

For the health conscious, one of the great benefits of the modern age is that we can enjoy limitless access to information and resources to support us as we build a personal understanding of what each of us can do to lead a healthier life. ¹

When it comes to what we eat in particular, the wealth of information telling us what we should, or shouldn’t eat or drink has become very complex. If you’re willing to make the time and do the research, you’re looking at an infinite number of diets and regimens, most of which place weight loss as a priority, but many more that suggest various other benefits such as increased energy, focus, better metabolism… and so on.

Well, isn’t that a good thing? The more educated we are about our food, the better the choices we can make about what we eat.

Yes, broadly, that’s true. But consider this: by paying such close attention to our intakes, could we be cultivating negative behavior?

Perhaps when looking at that meal, you find yourself thinking through everything on the plate, rating it in terms of fat content, whether it’s processed, how much sugar….

Is too much analysis good for you?

Making a positive change in how you eat is a something that’s individual to each one of us. The fact that it requires willpower is true for us all.

Willpower is a good thing; taking your own steps to improve your health and lifestyle is an empowering act; just making the decision to cut down on fast food for example, or increase the whole foods in your diet, are positive actions you should be happy about.

But when people adopt an ironclad, inflexible discipline, that in one stroke requires them to live life in a radically different way, then there’s a potential for concern.

Some misguided intentions on that kind of scale can sometimes lead to bad outcomes: anxiety over accepting dinner invites in case the host puts something unhealthy in the recipe; becoming overly fussy about the purity of food; or ruling out an entire food group.

For others, it’s about control. We’re bombarded with so much information every day about all the unhealthy practices and temptations of modern life…one of the few things we can control is what we eat, so when we hear those warnings, we feel in control of their impact on us through our diet.

In recent history, this phenomenon has actually garnered increasing attention, with schools of thought suggesting that this kind of overanalysis, characterized by a fixation on policing foodstuffs, can be more unhealthy than healthy. People who obsess over their intake to this extent are at best always fretting and fussing over food, or at worst may be withholding important nutrients from their bodies in the name of ‘diet’.

In reality only very few people ever find themselves affected to that extreme, but it does shine a light on how “healthy eating” could actually become compulsive in a manner few of us would think to consider.

Eat Well – not just by the numbers

Breaking food down into numbers and ratios will take all of the enjoyment out of what is a major part of our everyday life. There’s a definite case for thinking about what you’re eating. But perhaps take the educated approach in developing a reasonable view.

For example, it’s good to understand that processed foods have often been stripped of nutrients to give them a longer shelf life, or had their flavors enhanced by additives. Where you can, try to buy organically grown, or food that isn’t full of artificial ingredients. Ideally, a good basic diet should be rich in organic fruits, vegetables, nuts, seeds, free-range eggs, fresh fish and lean organic meats.

Applying knowledge of the best food sources and creating a balance that suits you is a great approach – you don’t need to let it rule your life. There’s limitless potential for new meals and combinations that can satisfy both your stomach and your curiosity – if you use a little imagination and have the time to do so, of course!

With balance, enjoying the food we love is not something to be worried about. A little chocolate, wine, your favorite indulgent dishes – it’s fine to continue enjoying these things along with measured, positive changes to your overall diet.

Eating well² has so much more to offer us than just a physical breakdown of our food. Taking pleasure from, enjoying and being creative with our food is all part of a healthy, holistic approach. For an ideal balance, this should never take a back seat to having the “perfect diet.”

1. https://www.sciencedirect.com/topics/chemistry/food-analysis [↩]
2. https://www.nhs.uk/live-well/eat-well/ [↩]

What is guarana and how does it work?

Guarana, also known by its scientific name of Paullinia cupana, is popular as a natural energy booster and can be added to drinks as an alternative to drinking tea or coffee. Guarana extract naturally contains caffeine, but studies have shown that it can also have a positive effect on health.¹ Centuries before these studies were conducted though, the Amazonian people were already using guarana as a stimulant.

A relative of the maple plant, guarana has a more vine-like structure, with bright red seeds displaying a central black and white large dot, making them look a little like an eye. Imagine combining a redcurrant with a black-eyed pea, that’s what guarana looks like.

Guarana was traditionally prepared by roasting the seeds and grinding them into a powdery paste to be used by Brazilian tribes who relied upon its healing and energy-boosting properties.  

Guarana and caffeine

Guarana contains even more caffeine than coffee, and guarana seeds contain at least four times more caffeine than coffee beans.² The natural stimulating effect comes from a substance called guaranine, which has a similar chemical structure as caffeine and gives guarana its energizing effect.

Available forms of guarana

In Brazil guarana is still commonly used today in food and beverages, with over 70% of the guarana produced going to the beverage industry and the remaining 30 percent turned into guarana powder.³ Its natural energy effects have become better known worldwide too, with the United States and Europe also being big consumers. Guarana is most commonly found in syrup or powder form and has a fruity taste with woody, or earthy, undertones.⁴

Guarana as natural energy booster instead of coffee

The natural caffeine that is derived from herbal guarana extract complements its other chemical components to slow down the absorption of the caffeine, leveling the energy boost and helping you to benefit from it for longer. While coffee and caffeinated soft drinks provide a quick hit of energy, this tends to plummet as soon as the caffeine has been metabolized. Guarana has a more extended effect though, and the energy-increasing impact of a guarana drink is much stronger than that of caffeine on its own.

Guarana health benefits

Guarana is said to have a number of health benefits and there are several studies which suggest that this is because of the antioxidants contained within the guarana seed extract, which also help to give it its energizing effects.²

The antioxidant properties of guarana are certainly impressive; guarana seed extract contains compounds boasting valuable antioxidants like caffeine, theobromine, tannins, saponins and catechins,⁵ which studies have suggested may have anti-inflammatory and antioxidant properties. Antioxidants are beneficial to health as studies have shown that they can neutralize the free radicals associated with skin aging or heart disease.⁶

Guarana can reduce fatigue and improve concentration

Guarana is associated with improved mood, greater memory and better mental alertness, and studies have been conducted which indicate that guarana can be beneficial for cognitive health⁷ by improving the ability to learn and remember. This is much like ginseng, which is also said to be good for the brain; both guarana and ginseng improved memory and test performances in a cognitive study.⁸

Does Guarana have side effects?

Guarana is generally safe to take, but it can have a few mild side effects similar to those you would experience from drinking too much coffee, particularly when it is consumed in high doses.⁹ These side effects can include an increase in heart rate, or heart palpitations, sleeplessness, anxiety and restlessness, headaches and shakiness.

Guarana as an alternative source of caffeine

If you would like to try an alternative beverage to coffee or tea, you can drink guarana and see for yourself why the Amazonians have been using it for generations. Health benefits have not yet been fully researched, but guarana has an obvious invigorating effect due to the caffeine it contains. On the basis of the available studies, people should decide themselves whether they would like to give this natural Brazilian stimulant a try.

1. https://pubmed.ncbi.nlm.nih.gov/23981847/ [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4399916/ [↩] [↩]
3. https://pubmed.ncbi.nlm.nih.gov/18955289/ [↩]
4. https://www.sciencedirect.com/science/article/abs/pii/S0378874113005771 [↩]
5. https://www.sciencedirect.com/science/article/pii/S0278691512008484 [↩]
6. https://pubmed.ncbi.nlm.nih.gov/19149749/ [↩]
7. https://pubmed.ncbi.nlm.nih.gov/16533867/ [↩]
8. https://www.sciencedirect.com/science/article/pii/S0091305704002710 [↩]
9. https://pubmed.ncbi.nlm.nih.gov/22675703/ [↩]