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We are aglow here at HUM HQ after out first annual beauty and wellness series, HUM Together. Hosted at The Grove in Los Angeles on Tuesday, July 17th, we brought together innovative skincare and fitness experts for a whole lot of feel good fun.
It was a dream of ours to serve up so much beauty nutrition fun and to meet many of our HUM members in person! And with over 10,000 tablets of Collagen Pop served throughout the day, we’re thrilled to hear so much positive feedback on our favorite new product. A huge thank you to all of our guests and amazing collaborators.
We guess there’s nothing left to do now but scheme up the next HUM Together event… Comment below with where you’d like us to HUM Together next!
While the fountain of youth may only exist in fantasy, these nutrients are the next best thing.
No matter your age, if you are looking for an increased feeling of wellbeing, the answer might be in the supplement aisle. While a healthy diet is still the key to optimum vitality, it may not be enough. Let this be your guide in determining which anti-aging foods are best for you, in your 20’s, 30’s, 40’s and beyond.
The Best Nutrients for Anti-Aging At Every Age
If You’re In Your 20s…
When time is on your side, focus on beauty maintenance rather than anti-aging. This means packing your diet with the good stuff to set the stage for decades to come. Load your plate with vegetables, fruits, beans, healthy fats and occasional animal proteins.
Still suffering from breakouts? Sadly, acne doesn’t stop the moment you leave your teen years behind. Stress, hormones, certain medications and diet could be to blame for blemish-prone skin. We know how important it is to wipe away dirt, grime, makeup and pollution every day – but what about cleaning your skin from the inside out?
Medically speaking, acne vulgaris is a chronic inflammatory disease, so it must be treated as such. Reducing environmental toxins is just one step of the process. The other step is reducing toxic buildup and inflammation. A recent study shows that chlorella, a green freshwater algae, has significant inhibitory activity on acne by reducing inflammatory mediators. For anyone who suffers from acne, these results offer a promising natural solution, especially in comparison to harsh medications.
In addition to chlorella, dandelion root, red clover and bladderwrack are all powerful detoxifying herbs that can be useful in treating acne. For a potent all-in-one cleansing supplement, try Daily Cleanse. It contains purifying herbs and minerals to give your skin, liver, kidneys and lungs a soothing detox.
If You’re In Your 30s…
By the time we reach our thirties, most of us have been exposed to a large amount of UVA rays. Although they are less intense than UVB rays, UVA are more prevalent. They’re also able to penetrate the skin more deeply, playing a major role in skin aging and wrinkling. UVA is also the dominant tanning ray, so whether tanning takes place indoors or out, it can cause cumulative damage over time.
This means that antioxidants, like vitamin A, E and C are super important for combating free-radical sun damage. That said, it only gets harder to eat healthy as life demands go on. I recommend getting a mega-dose of nutrition first thing in the morning. Try starting your day with a nutritious smoothie of berries, greens, unsweetened non-dairy milk, hemp seeds and almond butter to start your day off right.
For additional skin protection, try polypodium leucotomos. This fern that can help restore collagen to help combat wrinkles and sagging skin. Recent research published in the International Journal of Dermatology shows that the fern can also prevent sun damage. This, of course, not only reduces the appearance of fine lines and wrinkles – but skin cancer as well.
You can find it in our Turn Back Time supplement, which also contains turmeric, green tea and Vitamin C for extra antioxidant support.
Once You Hit Your 40s…
Anytime past your thirties, fine lines and wrinkles become more prominent thanks to the decrease in production of collagen and elastin. In women, a decrease in estrogen production also slows sebum production, which increases skin dryness.
To help with this loss of moisture, increase your intake of essential fatty acids like omega-3, omega-6 and omega-9 fats. These lipids are the building blocks of healthy cell membranes, producing a natural oil barrier that’s critical in keeping skin hydrated and younger looking. Scan your diet and consider where you are getting these essential fats. Plant-based options like chia seeds, walnuts, hemp seeds and flaxseeds also contain beneficial fiber and antioxidants. This is also the time to enjoy fatty fish a few times a week for an additional source of omega-3 fatty acids.
Research suggests that regular intake of lingonberry seed oil, high in all three of these essential fatty acids, improves skin hydration and induces skin changes that can be described as anti-aging. Lingonberries, a Scandinavian fruit similar to a cranberry, also contain extremely high amounts of quercetin, a flavonoid with strong anti-inflammatory properties.
Since exposure to damaging agents like the sun and environmental pollution speed up aging skin, lingonberry extract is proving to be a powerful supplement for women over forty. At HUM, we harnesses the benefits of lingonberries in our Arctic Repair supplement.
Dr. Stuart Kaplan, M.D., has been treating celebrity clients at his dermatology practice in Beverly Hills for almost thirty years. His own skincare line, KAPLAN MD, serves up clinically proven ingredients of the highest quality in innovative blends. The goal? Quite simply, to feel confident in your own skin. We caught up with Dr. Kaplan to hear his tips for achieving perfect skin including how to maximize your nighttime routine to wake up with refreshed and dewy skin.
Let’s start with the basics. What is your ideal daily skincare routine?
For either morning or night, I always believe that proper cleansing and toning is the most critical step to any skincare regimen. It sets the foundation for my entire routine. Without proper cleansing and toning, you are leaving layers and layers of dead skin cells and buildup on the surface of the skin. That means any moisturizer or serum you apply later will not have complete access to your skin, and is going to be a waste.
I always recommend using a sulfate-free liquid soap (never a bar) to cleanse your skin, followed by an alcohol-free, pH balancing toner. I would also recommend using a mild skin scrub three times a week to help increase cellular turnover.
Does exfoliating really make that big of a difference?
Think of it like tilling soil in a garden. If you sprinkle fertilizer on your plants, and never till the soil, the ground gets very compacted and it takes forever for the water to seep down to the roots. However, if you till the soil before you sprinkle the fertilizer, not only does the fertilizer have easier access to the roots, but the water can flow to where it needs to go. Cleansing is like watering your plants daily, and exfoliating is like tilling the soil before you water your plants.
Which supplements do you take for skin health?
I use Vitamin D (to avoid unnecessary exposure UV light), Omega 3 fatty acids, and Turmeric. There is a lot of debate on which supplements work best, but I feel that these are the best for me.
How much does sleep affect our skin?
Lack of sleep affects the entire body; but unfortunately, symptoms on our face are the most visible. Not getting enough sleep is usually caused by several stress factors, all of which lead to a haggard appearance and a dull, lackluster complexion. There is a reason why they call it Beauty Sleep!
Sleep is essentially your body’s own natural healing cycle. For skin, it is during this period of uninterrupted rest that allows for maximum cell renewal, repair and regeneration. This is the main reason why a nighttime skincare regimen is so crucial. You want to put the best ingredients on your skin before you go to bed. It’s where products stay on for the longest, uninterrupted length of time, without exposure to external elements such as UV rays and air pollution. If formulated correctly, those ingredients should work in harmony with your body’s natural healing cycle to maximize and enhance skin cell renewal and repair, for healthier, more youthful looking skin.
This month, we’re sharing samples from your Kaplan MD skincare line with our members. Can you tell us about the items we’re including?
One is the Night Replenishment Concentrate. I formulated it with the most complete combination of patented peptides and antioxidants. It truly works to replenish, rejuvenate and revive the skin while you sleep. First, it contains 22 certified organic extracts and three plant stem cells to replenish critical moisture. Then patented Matrixyl Synth’6 helps stimulate all six levels of cell regeneration and collagen synthesis for skin elasticity. Finally, it contains Juvinity, which uses Nobel Prize winning telomere technology to actually delay the aging of skin cells. The genius of this product is all the thinking of the best combination of ingredients has been done for you. It’s like a nighttime multi-vitamin for your skin.
The other item is our Intensive Eye Concentrate. I created this one to address the top three concerns about eyes (both for my patients and myself): sagging skin, puffiness and under-eye circles. I could not find a product that contained ingredients that addressed all three issues, so I created it instead. It is incredibly difficult and expensive to formulate multiple active ingredients in one bottle. But it was essential that I create one product that I could use everyday, that combined all the best ingredients my skin needs, in a single simple, powerful product.
Learn more about KAPLAN MD online and follow them on social. Interested in becoming a HUM member? Start with our 3-minute quiz to get personalized recommendations and free beauty samples delivered to you each month.
Registered dietitian, Jessica Kelley, MS RD gives us the run down on what you need to know about intermittent fasting before you skip meals.
Remember when breakfast was the most important meal of the day? In fact, new research is showing there may be benefits from skipping your overnight oats and avocado toast in the A.M. Intermittent fasting is becoming increasingly popular but it’s actually not a new concept at all. Back in hunter-gatherer times, meals were not always guaranteed. Chinese medicine and Ayurveda practices encourage regular fasts as a way to provide mental clarity and overall wellness. Finally, fasting is often observed in various religions for various spiritual and physical benefits.
What is intermittent fasting?
Intermittent fasting is by definition a brief time period where we refrain from eating or drinking (with a few expectations like water, tea, coffee and bone broth). This shouldn’t be confused with starvation or calorie restriction. It’s simply shorting your time-window of eating.
It might be helpful to think of it as an eating pattern rather than a diet. Think about it. With food easily accessible we’ve been programed to eat anywhere from 3-6 times per day – and that’s if we’re not grazing on trail mix or sipping on a green juice in between meals. Intermittent fasting sets a limited time window of eating so your body can take a break from digestion (which uses a lot of energy!) and instead spend dedicated energy taking care of other processes like cellular repair and fighting oxidative stress.
What are the benefits?
Intermittent fasting enthusiasts claim numerous benefits from increased energy and mental clarity to reducing disease risk and aiding in weight loss. While this trendy eating pattern may seem too good to be true, there is research to support the benefits.
Some of the latest evidence-based benefits on intermittent fasting include:
– Reducing inflammation
– Reducing the risk for cancer
– Lowering total cholesterol, LDL cholesterol, blood triglycerides and blood pressure
– Managing blood sugar by normalizing insulin sensitivity
– Weight loss from decreased calorie intake and temporary increase in resting energy expenditure
– Improvements in degenerative brain disorders such as Alzheimer’s and Parkinson’s
– Lowering inflammation in the gut which can improve gut problems such as IBS
How do you do it?
While there are several different ways to fast, there isn’t research to support a superior way. The key (as with any new routine) is consistency. Below are some of the most popular methods of intermittent fasting. Some methods are more extreme than others.
Time Restricted Eating
In this broad fasting scenario you abstain from food for 12-16 hours. In the most popular version you fast for 16 hours and have an 8 hour window of eating in a 24 hour time period. For example, you stop eating at 8pm and eat your first meal around 12pm the following day.
This is an eating plan that allows for 5 days of normal eating and 2 non-consecutive days of eating only 500-600 calories per day.
In this plan, two or three times per week you go an entire 24 hours without eating.
Are there negative side effects?
Some side effects of prolonged fasting include increased stress levels, disrupted sleep, headaches and moodiness. It’s important to listen to your body. If you feel faint, lightheaded, shaky or nauseous you’re better off breaking your fast and eating something.
There is also the possibility of forming a restriction-binging cycle. This is typical with calorie-restricted diets. When individuals feel deprived they may overeat or binge when “allowed” to eat. This can set individuals up for creating a negative relationship with food and even weight gain.
Intermittent fasting can also be hard on your social life. If you are committed to the consistency, what happens when you have a brunch celebration? Intermittent fasting can get in the way of life’s many celebrations which are often centered around meals.
Not so fast – who isn’t this okay for?
Most research on intermittent fasting has been done on men. These results do not automatically transfer over to women. Women have more complex hormone systems and research shows that intermittent fasting can cause hormone imbalances and irregular periods in women when not done correctly.
Anyone who is pregnant or breastfeeding should not fast. Those who are underweight, have history of eating disorders, people with diabetes or problems with blood sugar control, those with adrenal fatigue and chronic stress and anyone with a medical condition and people taking medications should never fast without consulting with a doctor first.
In general it is very important to talk with your doctor before making any drastic change to you diet or exercise program.
Should you be intermittent fasting?
As with any changes you are making to you diet and lifestyle, it’s important to understand your reasons. For instance, are you looking to break through a weight loss plateau? Intermittent fasting may help you break through a weight loss plateau but there are other diet and lifestyle changes that have this benefit as well.
If you don’t have any of the conditions mentioned above and want to give intermittent fasting a try, here are some questions to consider. Is it a sustainable way of eating for you? Does it interfere with your social life? How does it actually make you feel? Do you enjoy it and can you create a lifestyle around it? Different eating patterns work for different people. If you think intermittent fasting is the way to go, I recommend stating out slow with a 12 hour fast 1-2 times per week.
Just remember, there is no one-size-fits-all plan when it comes to diet and lifestyle. Intermittent fasting may work for you, and that’s awesome! But don’t feel like you have to adhere to this eating pattern to live a healthy lifestyle.
Relieving common stomach discomforts doesn’t have to be complicated! Simple at-home items can help you feel better with minimal effort. Try these five amazing remedies for an upset stomach the next time you’re experiencing bloating, indigestion, cramps or other aches!
5 Natural Remedies For An Upset Stomach
Ginger is more than just a buzzy ingredient at your local juice bar. It packs a strong punch as an anti-inflammatory agent. What does this mean for your stomach ache? It means that it contains soothing properties to ease your digestive tract –aka- less stomach aches, cramps, and general discomfort.
How to Use: You can cook fresh ginger root into dishes, blend it into juices or simply steep into hot water for a calming ginger tea.
Apple Cider Vinegar
Bottoms up! A shot of apple cider vinegar a day can help promote healthy weight management as well as normal cholesterol and blood pressure levels. This powerful ingredient can also help relieve indigestion, bloating, and promotes regular bowel movements. Hello flat stomach! Its acidic makeup encourages a proper pH balance making it an excellent remedy for a distressed stomach.
Fun fact: a teaspoon of apple cider vinegar is known to stop the hiccups almost immediately!
How to Use: Try 1 tsp. of apple cider vinegar mixed with 8oz of warm water each morning. Can’t handle the taste? Take a shot of 1 tsp apple cider vinegar chased with your favorite morning drink instead.
Aside from promoting healthy digestion, peppermint leaves have an antispasmodic effect which help your muscles relax, making it a great remedy for cramps during that time of the month – or even after an intense workout.
How to Use: After a heavy meal chew some peppermints leaves or sip peppermint infused water to promote healthy digestion.
This natural antacid combats an umbrella of stomach discomforts including heartburn, acid reflux, indigestion, bloating, and gas. This alkalizing ingredient is a one-stop shop. Whip up a baking soda drink to help your stomach feel its best!
How to Use: Combine 8oz of water with a tsp of baking soda for fast results.
Fennel Essential Oil
Skip the strong laxatives and relieve symptoms of abdominal pain with this anti-inflammatory oil. A few drops may help relieve constipation and promote regular bowel movements. Studies have also found fennel oil to be a great weight loss tool.
How to Use: Mix 1-3 drops into your favorite drink and enjoy!
One small disclaimer: fennel essential oil is not recommended for pregnant women.
Cool down with this icy Collagen Pop Granita recipe that’s totally delicious and completely guilt-free.
Pop some fun into your beauty routine with our newest creation, Collagen Pop. Collagen Pop combines premium marine collagen peptides with Vitamin C in the world’s first ever effervescent collagen tablet. (You can read all about the many wonderful benefits of collagen for skin health here.)
Simply pop one tablet into an eight ounce glass of water for a delicious rose and lemon infused beauty tonic. So convenient and delicious that you’ll never forget to take your supplements again.
To celebrate the launch of this tasty revelation in beauty nutrition, we prepared our Collagen Pop into a festive summer treat. Second helpings are encouraged.
Rose + Lemon Collagen Pop Granita Recipe - YouTube
Collagen Pop Granita Recipe
Ingredients: 2 Cups Water
2 Collagen Pop tablets
1/2 lemon juiced
Directions 1. Combine water, Collagen Pop tablets and lemon juice in a wide pan. If you like your granita extra concentrated with rose and lemon flavor, add extra tablets to your desired taste!
2. Put pan in the freezer. Scrape with a fork every thirty minutes until the mixture is frozen all the way through.
3. Remove from the freezer. Scrape one last time with the fork to loosen the mixture and serve up in your favorite cocktail glasses. Garnish with lemon slices to make it festive and enjoy!
A registered dietitian breaks down collagen benefits.
Take a walk down the beauty aisle and you’ll find collagen boosting products left and right. Now, this trendy ingredient is popping up in less suspecting places. You can find collagen boosts in lattes and energy bars and flooding the shelves of the supplement aisle. But is this beauty booster worth the hype?
Let’s dig into the science behind collagen benefits.
What is Collagen?
Collagen is the most abundant protein in the body. It makes up your connective tissues that support your joints and gives our skin its strength and elasticity. It also plays an important role in your hair, nails, bones and intestinal lining. Collagen is not considered a complete protein since it does not contain all the 9 essential amino acids. However, is a unique type of protein that gets the majority of its structure from two amino acids our bodies produces, glycine and proline.
As we age, collagen production slows. This gradual loss of collagen starts in the late 20s and early 30s. It is one of the major contributors to the aging process. The most noticeable sign is our skin looking less pump – aka fine-lines and wrinkles! Aside from age, many lifestyle factors play a role in diminishing collagen in the body. Exposure to sun, alcohol, and refined sugar can all impact collagen production and speed up the aging process.
It’s no surprise the health and beauty industry has picked up on this key ingredient. Collagen is a popular ingredient in anti-aging beauty products intended to help combat wrinkles. Now it’s becoming even more popular as a supplement.
What Does Science Say About Collagen Benefits?
Most of the research on collagen focuses on skin, joint and bone health. These studies look promising! Since collagen degrades and production slows as we age, the skin starts to show fine lines and wrinkles. Studies show that taking collagen can improve the skin’s moisture, elasticity, wrinkles and roughness. Another part of the aging process includes stiff joints. Since collagen makes up part of the cartilage in our joints, as we age this padding in our joints starts to wear. Research shows that collagen helps joints move more easily and reduces pain associated with deterioration. In addition, consuming collagen peptides can help increase bone healing response.
Other claims that have been made in regards to gut health, metabolism and weight lose have limited amounts of research. Or, the research focuses on the specific amino acids that make up the majority of collagen’s structure. While these claims don’t have the research to fully support it, that doesn’t mean it isn’t helpful. It’s just important to be aware of the research and make an informed decision based on the reasons you are looking to incorporate collagen into your diet.
How To Get Collagen Benefits In Your Diet
The best sources of collagen come from eating animal proteins such as beef, chicken, pork fish and egg whites. Bone broth is another source of collagen that can be easily incorporated into the diet by using it in cooking or sipping it as a warm, savory drink.
Since collagen is found in animals, there are no vegan sources of collagen. However, there are nutrients that help support collagen production. Vitamin A, Vitamin C, zinc, copper and iron are all needed for collagen production.
For a more concentrated form of collagen, you can take a collagen supplement. HUM’s new Collagen Pop, for example, is a delicious and fun way to make collagen a daily habit. It’s the first ever effervescent tablet of collagen. Simply keep a bottle in your bag and pop it in your next glass of water for a tasty rose and lemon flavored boost of collagen. Yum!
Let’s take a closer look at the pros of supplementing with collagen. The good news is collagen is generally safe and well-tolerated. Many individuals find that consuming collagen is easier on their digestive system than other protein powders. Just remember collagen isn’t a complete source of protein so it shouldn’t be used as your main source of protein in your diet.
It’s also important to understand that the body breaks down all types of protein and collagen into amino acids. The collagen you take just helps to ensure you are not missing any of the building blocks needed for collagen production. Think of it as an insurance policy!
Finally, it’s important to note that if you have any sort of a collagen disorder — for instance, if your body doesn’t produce enough of it — you should consult with your doctor before starting any collagen supplementation.
How To Choose The Best Collagen Supplement
Not all collagen is created equal. Since collagen is an animal product, choosing collagen from a reputable source is important. Look for collagen that comes from grass-fed, pasture-raised animals or wild-caught fish.
Then, choose something that works for you. Consistency is key for seeing results. If you’re already taking vitamins daily in the morning, a pill form like Collagen Love is easy to incorporate to your existing routine. Tend to forget? Collagen Pop is deliciously memorable to remind you to make time for your daily collagen habit.
All hail nature’s vibrant little miracle worker: turmeric.
For something that’s been around for thousands of years, it’s really only very recently that this potent superfood has exploded in popularity. Perhaps in part due to its bright yellow hue, but mostly because of its major anti-inflammatory properties. Let’s explore this superfood craze a little more thoroughly.
History of Turmeric
Turmeric has been used medicinally for over 4,500 years. It is part of the ginger family (zingiberacaea) along with ginger and cardamom. It is native to India and Southeast Asia. It’s a staple in Ayurvedic medicine where it’s used to heal wounds, blemishes, smallpox, serious pain and even fatigue. Due to its vibrant color, it is also a traditional method dyeing clothing. (Hint: wear gloves if you cook with fresh turmeric root!)
The health benefits turmeric provides are plentiful. First, as we have noted, it is a great anti-inflammatory aid. It helps to lower blood sugar and supports brain health. Studies show it may even ease depression by relieving inflammation and oxidative stress in the brain.
Then, in terms of skin health, the anti-inflammatory and anti-bacterial properties can help combat acne and reduce redness and irritation. People with oily skin or acne scars who use it regularly can expect a noticeable improvement in the quality of their skin.
Last but not least, it can help prevent dry skin and wrinkles. You can experience these many benefits yourself at home by applying a turmeric mask. Or, try a turmeric scrub with water and lemon juice to reduce excess oil secretion and help clear skin.
Ways to Increase Your Turmeric Consumption
Try incorporating more into your daily diet by seasoning proteins with turmeric and black pepper. Alternatively, you can toss it with roasted vegetables for a warm and peppery flavor. For a soothing treat, try our very own Golden Milk recipe. In a pinch for time? Get all the age-defying powers in a daily supplement like our Turn Back Time.
By now you probably know to avoid processed and salty foods when it comes to avoiding bloat. But even for the cleanest of eaters, there are a few sneaky health foods that can cause gas and bloating. Here are seven offenders that you may want to avoid before a beach day or special occasion. But first…
What These Culprits Have In Common
“There are two main reasons for foods to cause bloating,” says registered dietitian Sarah Greenfield. “First, foods that feed bad bacteria in the gut can produce gas. Secondly, your digestive track is designed to move food through it. When your body isn’t able to move food through efficiently, it starts to ferment causing bloating.”
Taking a broad spectrum digestive enzyme can help to keep things in your body moving. However, if you have a pool party or big night out coming up, consider avoiding these foods that cause bloating for a couple days prior.
Healthy Foods That Cause Bloating
Sparkling Water & Kombucha
Although sparkling water and kombucha are both excellent healthy replacements for sugary sodas – the bubbles are still going to cause bloat. “Anything that’s carbonated is going to add extra gas in your body that’s not supposed to be there,” Sarah reminds us.
Kombucha can especially cause confusion because it’s lauded for it’s probiotic benefits. “With kombucha though, you’re also getting extra sugar that can feed bad bacteria,” Sarah warns. Read her in depth take on kombucha benefits and caveats here.
Instead, try sticking to still water with lemon or herbal teas as tasty beverage alternatives.
You know what they say: beans, beans, the magical fruit, the more you eat, the more you… don’t want to put on a swimsuit? On one hand, beans are a great source of nutrients and fiber – but they also contain a tricky little starch called raffinose which is difficult for our bodies to digest and therefore susceptible to fermenting in our digestive system.
As an alternative, fish is an excellent lean protein that shouldn’t induce bloating. Or, if you’re a vegetarian, you can incorporate unsweetened nut butters.
Think twice before you hit that kale salad. Raw vegetables are high in fiber which can cause some serious bloating problems. Unlike carbohydrates, fats and protein, fiber is not absorbed by the body. Instead, it’s job is to move through our digestive system to both hydrate and sweep out your intestines and encourage regular bowel movements.
That said, if your body is moving fiber through the body too slowly – or you suddenly increase your fiber intake, that’s when the fiber can ferment. Cruciferous vegetables are problematic in particular because they contain easily fermentable fibers like pectin. Examples to watch out for include kale, cauliflower, broccoli, cabbage, and brussels sprouts.
“Cooking your vegetables can help a lot to make them more easily digestible,” Sarah shares. “I think of cooking as pre-digestion because you’re using heat to break down the ingredients before they enter your system.”
Garlic & Onion
A delicious combo for flavoring meals but sadly, both of these tasty ingredients can cause bloating and trigger people with IBS. In fact, buddhist monks notoriously omit garlic and onions due to their pungency. Sarah’s take? “Both garlic and onion are high in fructooligosaccharides which are another easily fermentable fiber.”
To flavor your food without these ingredients, use belly friendly spices like ginger, turmeric and fennel. These spices not only add lots of flavor but are also great for digestion.
We don’t really count this as a “health food,” per say. But we hear chewing gum recommended in place of snacking so often that we’ll address it here for the health minded. There are two ways chewing gum can cause gas. First, many contain artificial sugars that are hard for the body to absorb. Then, in the process of chewing gum, you tend to swallow air. “Don’t forget, what goes in must come out!” Sarah warns. So if you’re not burping, you can bet all that air is getting trapped in your digestive system, causing gas and bloating.
Try sipping water throughout the day instead of chewing gum as a dry mouth can lead to bad breath. But if you insist on a minty refresh, opt for natural mints instead.
Yogurt does have beneficial probiotic properties for gut health. That said, many have a ton of added sugar which will feed bad bacteria in the gut and counteract any benefits. Also, the U.S. National Library of Medicine estimates that a whopping 65% of people have sensitivities to dairy which could further result in bloat. We’re big fans of coconut yogurt, as an alternative – but as always, look for one without any added sugars!
Specifically, fruits high in fructose including apples, cherries, mangoes, watermelon and pears. Fructose is harder for our bodies to absorb compared to other sugars which you guessed it, can lead to bloating among other gastrointestinal disorders.
By contrast, pineapple and papaya are two fruits that are much lower in fructose and have natural digestive enzymes to help optimize digestion.
Processed Vegan Foods
Think meat substitutes and vegan cheese here. A few things to watch for here. First, they can contain a lot of gluten which many people are sensitive to. Then, they’re often high in vegetable starches or fibers which can overwhelm the digestive system, especially when highly processed.
Instead, opt for tofu as a clean source of vegan-friendly lean protein.
Before you freak out, hear us out. We’re not suggesting you drink less water, just to maybe adjust the timing of your water intake around meals.
“Your body has certain digestive enzymes and acids to help break down food,” Sarah explains. If you smell something cooking, or even see something yummy, your body starts producing enzymes in your stomach which help you get ready to digest your meal. You want to make sure you don’t dilute these internal processes with water right away.
Sarah advices giving yourself 20-30 minutes after your last glass of water before having a meal and waiting another 20-30 minutes after your meal, before sipping again. This sets you up for optimal digestion potential and minimal bloating.
Here’s what happens when you get too little… or too much.
Sure, vegans get asked all the time, but omnivores might take this question for granted. Here’s why it’s an important one to ask.
The Importance of Protein In Our Diet
“A lot of things in our body are made of protein and if you don’t get enough of it in your diet, your body will break down muscles to get it,” says registered dietitian Sarah Greenfield.
A consistent lack of protein in your diet can lead to brittle hair, dull and dry skin, fatigue, feelings of anxiety or depression and even a low sex drive. You’re also prone to unhealthy cravings. Protein, along with fiber and fat, is crucial for keeping blood sugar stable.
On the flip side, too much protein can become acidic in your body and put additional strain on your kidneys. This essentially inhibits your detox pathways. No good, either!
So how much protein is just right?
How Much Protein To Eat Each Day
The exact formula for how much protein you need in a day is 0.8-1 gram of protein per kilogram of bodyweight. The simplified version is this: half of your body weight in pounds is equal to the number of grams of protein you need each day. For example, if you weigh 150 pounds you need 75 grams of protein per day.
To continue our example further, here’s what that 75 grams of protein might look like in a day:
2 Eggs – 12 grams
1 Cup Cooked Lentils – 18 grams
1 Chicken Breast – 27 grams
1 Oz Almonds – 6 grams
1/2 Cup Cooked Quinoa – 4 grams
1 Cup Kale – 3 grams
1/2 Cup Cooked Spinach – 3 grams
1/4 Avocado – 1 gram
1/2 Cup Broccoli – 1 gram
What Is A “Complete” Protein?
“Protein is made of strings of amino acid,” Sarah explains. “There are two kinds: essential and non-essential. Non-essential amino acids are the ones your body makes. Essential amino acids are the ones we need to get from our diet. A complete protein contains all the essential amino acids.”
Animal based proteins are convenient for this reason. They naturally contain all the essential amino acids we need.
“For omnivores, I recommend lean proteins like chicken, turkey, fish and eggs,” Sarah tells us. She recommends avoiding low-quality protein that’s inexpensive. The meat in fast food, for example, is going to have a different fat ratio which can be more pro-inflammatory.
What About Vegetarians And Vegans?
Sarah assures us that vegans and vegetarians can get adequate sources of complete protein in their diets, as well. Quinoa and goji berries each have all the essential acids on their own. There are also specific plant-based food combinations that together include a complete protein such as peanut butter and wholegrain bread or black beans and brown rice.