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  • 5 Health Benefits of a High-Protein Breakfast, According to a Nutrition Coach

    5 Health Benefits of a High-Protein Breakfast, According to a Nutrition Coach

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    This article was originally published on Clean Eating.

    Breakfast foods are often either carbohydrate-rich, featuring foods like cereals, toast and bagels or high in fat, like the classic bacon and eggs. While these foods can fit into a balanced diet, there’s one key nutrient you should focus on: protein. Adding protein to your morning meal can deliver some seriously big benefits, from moderating hunger to balancing your hormones.

    If you aren’t getting very much protein from your morning meal, here are just a few reasons why you might want to start adding this muscle-building, hunger-satisfying nutrient.

    1. Protein is essential for many bodily processes.

    Protein is one of three macronutrients, the others being carbohydrates and fats. Each is important for health, but protein is responsible for building and repairing your tissues, such as skin, hair, organs, blood hemoglobin and muscles. When it comes to building and maintaining muscle mass, protein is vital. And that muscle mass is crucial for a well-functioning metabolism, healthy aging and overall daily body functions.

    Depending on your current eating habits and goals, you might be getting enough protein. For many people, including those who are active, more protein than the typical recommended minimum will provide more significant benefits.

    For the average person, the current USDA recommendations suggest aiming to get 10% to 35% of your daily calories from protein, with 1.2 to 1.7 grams per kilogram of bodyweight as the goal for most active people each day.

    If you’re working to build muscle, you’ll likely want to shoot for more. 2.2 grams of protein per kilogram of body weight is what you may need to support the new tissues and repair damage to muscles that result from strength training.

    2. Protein at breakfast helps keep blood sugar and energy stable.

    Adding protein to your breakfast, along with healthy carbohydrates and fats, will provide a more steady, prolonged energy boost, in part by regulating your blood sugar.

    Carbohydrates, particularly those without fiber, will spike your blood sugar – that can make some people feel groggy or sluggish once the spike crashes. Protein, on the other hand, doesn’t significantly affect blood sugar levels, so consuming it won’t spike your blood sugar and lead to energy crashes aftward.

    Additionally, protein will help stabilize your blood sugar when you’re eating a high-carb breakfast like a bowl of cereal. Protein takes longer to break down in your digestive system, potentially slowing the release of sugars into your bloodstream. This effect could improve your energy levels with a constant stream of energy.

    3. A high-protein breakfast helps regulate appetite all day long.

    Research repeatedly shows that consuming protein helps keep you feeling full for longer. Again, this is primarily due to the slow digestive process for protein. Studies specifically on breakfast have demonstrated that protein-rich morning meals, consisting of around 35 grams of protein, can help you stay full and satisfied for longer than lower, 13-gram protein breakfasts can.

    But there’s more to protein’s hunger abating powers – studies show that eating a protein-rich breakfast positively influences hormonal and neural signals that affect how much you may eat during the day.

    Hunger hormones influenced by protein intake include ghrelin and peptide YY (PYY). PYY suppresses hunger after a meal and is produced in the stomach and small intestine. Ghrelin increases feelings of hunger by sending messages to your hypothalamus when your stomach and small intestine are empty.

    Oh, and if you’re someone who skips breakfast, that habit may contribute to poor diet quality and less nutritious food choices throughout the day, including snacking on foods without much nutritional value that are high in fat and sugar. While eating any breakfast is helpful, higher-protein breakfasts have the most significant impact on reducing evening snacking and improving diet quality.

    4. Getting protein in the first meal of the day helps maintain muscle.

    Protein is vital for building and maintaining muscle. Even if you don’t lift weights and have no interest in building big biceps or quads, muscle is crucial for healthy aging and daily functioning.

    As you age, muscle mass tends to decline. After the age of 30, you’re likely to lose muscle throughout the rest of your lifespan. Maintaining or building muscle is associated with healthier, more independent aging, reduced disease risk and lower all-cause mortality risk. Low muscle mass interferes with your quality of life as you grow older and reduces your ability to remain physically active.

    One proven way to combat muscle loss? Consume enough protein – and do so throughout the day. When you choose to eat, that protein is a significant factor in building and maintaining muscle. An analysis published in the Journal of Human Nutrition and Dietetics found that consuming a higher-protein breakfast and lunch helped people get more protein overall. It also spread out protein intake for optimal absorption and usage, a detail associated with higher muscle mass in older adults.

    According to the American Society for Nutrition, most people get the majority of their daily protein with their evening meal and the least amount with breakfast. However, splitting your protein intake more evenly throughout the day will increase your ability to build and maintain muscle.

    5. Your heart health may improve with a high-protein breakfast.

    Skipping breakfast altogether is associated with an inferior lipid profile, which determines your cholesterol levels, triglycerides and your levels of “good” HDL and “bad” LDL cholesterol. Forgoing breakfast is also linked to increased blood pressure, insulin resistance and metabolic syndrome.

    While any breakfast can help, including protein provides additional benefits for your heart. A study published in Clinical Nutrition found that eating protein at breakfast is associated with reduced diastolic and systolic blood pressure to a healthy range. A normal, healthy range for blood pressure reduces your risks of cardiovascular disease, including heart disease and stroke, vascular dementia, eye conditions and kidney disease.

    How to Get More Protein at Breakfast

    (Photo: Kseniya Ovchinnikova, Getty)

    Convinced a high-protein breakfast is a smart move for your health, but curious about the best foods to achieve this? If you’re used to sweeter or carb-based breakfasts, you may be wondering how to balance the foods you enjoy with protein.

    Meat and animal-based options are likely front of mind when thinking of adding protein. Eggs, ham, sausages, bacon and other traditional savory breakfast foods can boost your protein levels. But it’s wise to watch the sodium and saturated fats in some of these foods, as they can contribute to poor heart health and weight gain.

    Look for lean, nutrient-dense options lower in unhealthy fats and sodium, such as eggs and egg whites, turkey bacon and sausage, and lean ham. Eggs are especially beneficial; they’re protein-packed and have been shown to increase meal satisfaction and encourage a healthy body weight compared to eating cereal for breakfast.

    Dairy is another protein-packed option you can find in various delicious forms such as Greek yogurt, kefir, skyr, cottage cheese, and filtered, high-protein milk. Dairy also provides vital nutrients such as calcium, magnesium, vitamin D and probiotics that contribute to a healthy gut microbiome, weight management, muscle maintenance and heart health.

    Try adding high fiber and protein-packed nuts and seeds to yogurt, cottage cheese or smoothie bowls. You can spoon these dairy options into your oatmeal and top them with whole nuts and seeds or butters.

    And if oatmeal or other whole grains are a preferred breakfast for you, some high-protein grain swaps or additions can boost the protein content of your morning meal. High-protein grains include amaranth, quinoa (a seed cooked and eaten like a grain), oats and spelt. A scoop of whey protein powder will boost your bowl even more.

    Thinking outside the box with non-traditional breakfast foods can also add variety to your protein-based breakfasts. Consider adding cooked ground turkey crumbles, shredded chicken, lean steak slices, or other leftover lean meats to breakfast sandwiches, scrambles, and omelets.

    Plant-based eaters can make delicious scrambles using soft tofu, with a sprinkle of turmeric for color. Consider adding beans and legumes to your breakfast for protein, fiber, and nutrients like iron and magnesium. While plant-based yogurts are available, they are typically lacking in protein. However, you can add protein-rich foods to vegan yogurt using hemp seeds, pea protein powder, spirulina, and more.

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    Mallory Arnold

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  • The 15 Best Post-Workout Carbs, According to a Nutrition Coach

    The 15 Best Post-Workout Carbs, According to a Nutrition Coach

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    This article was originally published on Clean Eating.

    Supporting your activity with nutritious foods is essential for performance, recovery, and results. Protein, fats, and carbohydrates are the three macronutrients that play crucial roles. But carbohydrates are especially important; they’re your body’s primary fuel source, providing the energy to power through your training, replenishing lost energy stores and boosting muscle repair.

    Why Carbohydrates Matter When You’re Working Out

    Your carbohydrate needs depend on the type, intensity, and duration of your training, body size and composition, and personal goals. Some carbs are high in fiber and nutrients that support long-term energy and balance blood sugar. Others are faster absorbing and give your body a quick boost of glycogen, which supports muscle growth and repair.

    What’s glycogen? It’s made from glucose molecules bound together in long chains, and it’s the stored form of glucose in the body, reserved in your muscles and liver. When you exercise, your body uses up your glycogen stores to provide quick fuel to power your activity. Muscle glycogen is used chiefly by your muscles to produce force while you lift weights, run, bike, or perform other actions. Liver glycogen is used throughout your body as needed and powers your brain and spinal cord.

    Replenishing your glycogen stores with carbohydrates boosts muscle protein synthesis, vital for muscle growth. When you eat carbs, your insulin levels will spike, which is a good thing after a strenuous workout. Insulin acts like a delivery worker, transporting nutrients into your cells—that means your carbs will reduce muscle soreness and inflammation from training, allowing you to get back in the gym and perform again.

    How to Choose the Best Carbs for You

    The number one way to choose a post-workout carb? Decide what you like best! Enjoying your food helps you build healthy habits and stick to them. If you usually don’t eat a lot of natural sugars, after a workout is a fantastic time to add those into your diet. They will boost your recovery and can increase muscle if that’s your goal.

    Starches and fiber are also essential components of carbs that support gut health and keep you feeling satisfied with your meals. If you’ve had a very strenuous or prolonged training session or your goal is to build muscle, choosing high glycemic carbs to eat post-workout is wise. Be sure to include high fiber, slow-digesting carbs for the rest of your meals to improve heart health and digestion, balance weight, and boost meal satiety.

    The Best Carbs to Eat After a Workout

    Once you’ve hit the gym or worked up a sweat, your body is especially primed to accept nutrients that will go to work repairing tissues. While this “window” may be open for up to 48 hours, the first 2 hours after your training are particularly optimal for packing in your post-workout carbs for the best results.

    Here are the best carbs to choose for all of your post-workout needs.

    1. Breads

    Both whole and refined grain bread products are smart post-workout carb options. Breads are high on the glycemic index, which measures how quickly your blood glucose levels will spike after eating certain foods. Foods with a GI score under 55 are low GI, while foods higher than 70 are considered high GI.

    While many people, especially those with diabetes or who are sedentary, may do best eating low GI foods, choosing ones higher on the list will provide that shot of glucose that helps initiate muscle protein synthesis and tissue repair.

    Whole grain options, while lower GI, provide essential nutrients that can boost recovery, such as manganese, selenium, calcium, and thiamine.

    2. Pancakes and Waffles

    Pancakes and waffles make excellent tasty post-workout meals. These flour-based breakfast favorites will increase your blood sugar and are conduits for other healthy foods such as fruit, protein powder, and yogurt.

    A post-workout protein pancake made with wheat or oat flour and topped with fresh fruit is a delicious nutrient-dense way to support muscle growth and tissue repair. You can make your own or use a healthy pancake mix. If you’re gluten-free, try making cassava flour waffles.

    3. Rice Cakes

    Rice cakes are a popular food for bodybuilders because they’re low-calorie, carbohydrate-dense foods that come in many flavors and can be paired with other foods for a tasty post-workout snack. They range from about 60 to 90 on the glycemic index. Top them with fresh fruit, jam, honey, or Greek yogurt.

    4. Crackers

    Crackers such as stoned wheat thins and rye crispbread are tasty snack-sized post-workout carbs that can help replenish your glycogen stores. Adding high-protein foods as toppings will boost muscle protein synthesis, with insulin helping to shuttle the protein into your muscle cells. Try crackers topped with chicken, chickpeas, tuna, boiled eggs, or bean dip.

    5. Cereal

    Breakfast cereal is often thought of as sugar-laden and devoid of nutrients, but it can be a part of a healthy diet. Cereal is affordable and nutritious, especially since it’s fortified with many essential nutrients like folate and iron.

    Skip the trendy high protein and fiber cereals since getting these nutrients from whole foods is a more affordable and practical option, and instead, stick to tried and true whole grain cereals for your post-workout carbs. Try puffed wheat, shredded wheat, and brown puffed rice cereal.

    6. Cream of Wheat

    Cream of wheat is a high-GI food made from finely processed farina wheat. It contains a bevy of vital nutrients to support recovery after a workout, including iron and several B vitamins. Top your cream of wheat with milk, such as filtered high protein varieties and fresh fruit for even more post-workout support.

    7. Oatmeal

    Versatile, comforting, and easy to prepare, oatmeal is one of the best carb-based breakfast foods enjoyed post-workout. It’s packed with vitamins and minerals like iron, magnesium, zinc, manganese, and selenium while high in fiber and protein.

    Try adding fruit, maple syrup, honey, nuts, and greek yogurt to your oatmeal for a nutrient-dense post-workout treat.

    8. Rice

    Rice is a popular grain for a good reason. It’s a staple food worldwide, providing carbs, fiber, and nutrients like iron, thiamin, and manganese. White rice is a high GI food at 70, while brown rice has more fiber and nutrients than white and is only slightly lower on the glycemic index at 68.

    Both white and brown rice contain magnesium, an essential nutrient for supporting muscles, nerves, and bones. Magnesium helps boost muscle relaxation post-workout and is an electrolyte lost in sweat during intense or prolonged exercise, making it important to replenish post-workout.

    9. Millet

    Millet is a grain that’s less commonly consumed than rice, but it’s worth adding to your post-workout meal. It’s a high GI gluten-free grain that’s relatively high in protein, adding to its appeal as an after-training food. Like rice, it contains magnesium and manganese – and millet pairs well with seafood, in salads, and as a base for grain bowls.

    10. Pasta

    Pasta or noodles made from wheat, rice, corn, cassava, or other grains is fantastic to have on hand for a post-workout meal. Adding protein and veggies to pasta or noodle-based dishes is easy with endless options and flavor combinations.

    11. Ripe Bananas

    Ripe bananas provide a quick source of easily digested carbs after your workout, along with essential vitamins and minerals to support electrolyte balance and muscle repair. These include potassium and magnesium. Unlike green or barely ripe bananas, the ripe or overripe fruit’s sugar content is faster to absorb and get to work replenishing your glycogen stores.

    12. Melons

    Packed with vitamins A and C and potassium, cantaloupe is a hydrating and refreshing fruit perfect after a workout. It’s high on the glycemic index at around 65 to 70. Try it paired with savory ingredients like zucchini and ham or in a smoothie with mint. Watermelon is another delicious water-packed melon that packs a nutrient punch with lycopene, vitamin C, and vitamin A. This summertime favorite is high GI at 76, with half of the sugar coming from fructose, one-quarter glucose, and less than one quarter from sucrose.

    13. Mango

    Super flavorful mango is so versatile as a post-workout carb. You can eat it out of hand, in a smoothie, tossed into a chicken salad, made into ice pops, or as a sweet element in a curry. Packed with carbohydrates, vitamins A, E, and C, it also helps to reduce inflammation that can cause muscle soreness after a strenuous workout.

    14. Potatoes

    Fluffy, comforting white and sweet potatoes are perfect post-workout carbs. They’re starchy and nutrient-dense with more potassium than bananas, vitamin B6, and magnesium and can be eaten any time of day. Research shows that potatoes are as good as energy gels at supporting energy levels for your workouts. Exercise scientists agree that potatoes are a solid choice as a whole food carb source for a post-workout meal.

    15. Beets

    This sweet root vegetable is an all-around star for supporting your training. Beets have been studied for their ability to support endurance workouts by increasing cardiorespiratory performance. As a post-workout carb, beets are high in natural sugars and inflammation-fighting phytonutrients. Research shows beets can help aid muscle recovery and reduce pain after intense exercise like sprinting.

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    Mallory Arnold

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  • 5 of the Healthiest Canned Foods to Keep in Your Pantry

    5 of the Healthiest Canned Foods to Keep in Your Pantry

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    This article was originally published on Clean Eating. 

    If the pandemic taught us anything, it was the importance of stocking your pantry with shelf-stable canned foods you can count on to help get a meal on the table, without a trip to the grocery store. But historically, canned foods have gotten a bad rap as second-rate options that come up short in nutrition and flavor – almost to the point where most people are slightly embarrassed to roll up to the check-out counter with a cart populated by foods stuffed into tins. This is a shame, because the truth is many canned foods are still nutrient-rich.

    In fact, the canning process has less impact on nutrition than you may think. A study in the journal Nutrients found that people who ate a lot of canned foods had a higher intake of 17 essential nutrients compared to people who rarely ate canned foods. And in terms of flavor, items like canned corn, peaches and tomatoes are harvested at peak ripeness and packed shortly thereafter, so they actually can taste fresher than out-of-season fresh options.

    Not all canned items are processed foods. It’s time to embrace canned foods and stop shunning them.  With a seemingly never-ending shelf life, canned goods can encourage creativity and flexibility in the kitchen (and survival during a zombie invasion, naturally).

    Get your can opener at the ready, because these are the canned foods you always want to keep in your pantry.

    1. Canned Black Beans

    These might be the healthiest “fast food” around. With a huge swath of essential vitamins and minerals including iron, folate, magnesium and phosphorus, consider black beans akin to a multi-vitamin in a can. No wonder people who eat more legumes generally have a higher overall diet quality. Canned black beans supply about 15 grams of protein in 1-cup serving. And an analysis of data from more than 30 studies published in The BMJ linked higher protein intake overall and plant protein specifically to lower all-cause mortality risk.

    Swapping canned beans for some of the grains in your daily diet could be a smart move for better heart health, too. A randomized, cross-over study in the American Journal of Clinical Nutrition discovered that when people consumed 1 cup of canned beans (including the black variety) daily for one month, their total and LDL (“bad”) cholesterol decreased significantly more compared to when they consumed a cup of white rice instead. The extra intake of non-fermentable soluble fiber, a proven cholesterol crusher, is likely the main reason why eating more canned beans can help keep your lipid profile in the safe range. This soluble fiber can also improve blood sugar control and bowel movements. Each cup of canned black beans supplies 16 grams of total fiber, about half of your daily requirement.

    But the benefits of this canned food don’t end there. Legumes with darker coats, such as black beans, also have a higher antioxidant capacity. This makes them capable of scavenging up those pesky free radicals that can damage cells and accelerate aging.

    Worried about those loathed gassy after-effects of eating beans? Draining canned black beans in a colander and rising well will send a high proportion of the gas-producing compounds down the drain. It’ll also reduce the sodium content. There are, however, now no-salt-added versions on the market you can buy if you want to keep your prep super simple.

    Knowing the nutritional virtues of canned beans, it’s troubling to know that fewer than 5 percent of Americans consume legumes daily. So, get out your can opener and use canned black beans in salads, soups, grain bowls, dips and tacos more often. Need some ideas? Try these recipes:

    2. Canned Oysters

    Oysters are a delicacy you can enjoy without the hassle (and risk of landing in the emergency room) of shucking them – but only if you visit the canned seafood aisle of your local supermarket.

    Though often overlooked for other tinned swimmers, oysters deliver a bevy of nutritional benefits. Each can contains more than the daily need for vitamin B12, copper and immune-boosting zinc. You also get a decent amount of selenium, a mineral linked to a lower risk of suffering from depressive symptoms.

    And we bet you didn’t know that canned oysters are a richer source of iron than beef. That’s an important perk, considering a study in The Journal of Nutrition discovered that the rate of iron deficiency among Americans has been on the rise over the last couple of decades. The researchers attribute this largely to a drop in dietary iron intake as more people move away from beef to chicken and the amount of iron in the food supply dropping as a result of chemical intensive, yield-focused agricultural practices. So, knowing good sources of iron (like convenient canned oysters) is important.

    Why is iron so essential? This nutrient helps make hemoglobin, a component of red blood cells that carries oxygen from the lungs to the rest of the body, including the heart and working muscles. Coming up short can lead to feelings of fatigue and weakness, along with heart health concerns.

    Here’s a pro tip: Since some of the nutrients in oysters including vitamin C and B vitamins are water-soluble, they may leach out into the canning water. Don’t let them go to waste! Consume some or all of the water that the oysters canned with. You’ll get some extra sodium as well, so just be sure to cut back your salt intake elsewhere in your diet.

    You can scoop oysters straight from the can or toss them on salads and sandwiches. They can also be a stealth addition to soups, pasta dishes, and a pan of stir-fried vegetables.

    3. Canned Pumpkin

    Fall shouldn’t be the only time you have canned pumpkin in your pantry. Think of it as a reliable source of a payload of beta-carotene year-round. Our bodies are able to convert beta-carotene into vitamin A, which is needed to maintain eye, immune and bone health. And a study in the European Journal of Nutrition found that people with higher levels of carotenoids, including beta-carotene, tested for a younger biological age as indicated by longer telomeres – DNA sequences at the end of chromosomes that shorten as cells replicate and age.

    But canned pumpkin isn’t a one-hit-wonder; it’s also a good source of vitamin K. A study in the Journal of the American Heart Association discovered that people who ate more foods high in vitamin K, especially vitamin K1 found in vegetables, had a lower risk for cardiovascular diseases related to atherosclerosis, especially peripheral artery disease, compared with those who ate fewer foods rich in vitamin K.

    Note: Make sure to steer clear of canned pumpkin pie mix, which is loaded with added sugar. Plain ol’ pumpkin is all you want in your canned varieties.

    You can sneak canned pumpkin puree into chili, dips (pumpkin hummus is superb!), curries, pancakes and waffles, and even oatmeal. Try it in creamy sauces for pasta and cooked meats. It

    also makes a great substitute for a good chunk of the oil or butter in baking, including muffins and quick breads. Freeze some canned pumpkin in an ice cube tray or silicone mini muffin mould to throw into smoothies for added nutrients and cozy sweetness.

    4. Canned Chipotle Peppers in Adobo Sauce

    It’s time to turn up the heat on your cooking – and the best way to do that is a can of chipotle peppers in adobo sauce.

    If you’re not familiar with these, here’s a primer. Chipotles in adobo are smoked and dried jalapeños, which are rehydrated and canned in a sweet and tangy purée of tomato, vinegar, and garlic. The final result? Canned food that packs wicked, smoky heat with very few calories.

    Eating canned chipotle peppers and other chili peppers regularly may be associated with a reduction in the risk of all-cause, cardiovascular and cancer-related mortality, according to an analysis of four observational studies published in the American Journal of Preventive Cardiology. The benefit of chili peppers is attributed to the chemical compound capsaicin, with potential cardio-protective and anti-tumorigenic effects. It may also have a beneficial impact on our microbiome that could translate into better health.

    There’s some additional research that suggests spiking your food with a chili punch can reduce appetite and desire to keep eating. This, in theory, could make it easier to keep your overall calorie intake in check. Capsaicin may also rev your metabolism, but whether or not this effect is enough to result in noticeable weight loss is still up in the air.

    How can you use canned chipotle peppers in adobo sauce? This is a do-it-all canned good. These peppers will liven up soups, a pot of chili, sauces, glazes, marinades, beans and then some. We’re talking top-level pantry stuff here. You can also blend the peppers with the sauce for a puree that hurts so good. Or, mix some of this chipotle puree with yogurt and say hello to your new favorite taco, burger or grilled fish topping. You can even blend it into guacamole.

    Once you’ve blended the peppers and sauce, you can freeze the puree in an ice cube tray and stash the fiery cubes in a zip-top bag in the freezer for use when needed. And you should know that an opened can will keep for months in the fridge.

    5. Canned Crushed Tomatoes

    It’s a total misconception that for vegetables to be healthy, they must be fresh and live in your crisper. Just take canned crushed tomatoes as an example!

    Canned tomatoes, including the deeply tomato-flavored crushed variety, are laced with the plant compound lycopene. This is a member of the carotenoid family that may help in the battle against premature cognitive decline as we age. A report in the Journal of the National Cancer Institute also suggests that greater intakes of lycopene can lower the risk for developing breast cancer. Acting as a potent antioxidant, lycopene can help vanquish the free radicals in our bodies, which can damage DNA and initiate cancers and worsen brain functioning.

    And when it comes to the lycopene found in tomatoes, it’s worth noting that the processing that goes into producing canned tomatoes can increase its bioavailability. In other words, it makes the compound more accessible so we can better reap its health rewards.

    Vitamin C is another nutritional benefit of canned tomatoes; it’s a nutrient linked to improved blood pressure numbers. Plus, vitamin C enhances our absorption of iron from plant-based foods such as beans – and it’s necessary to make sure the immune system is operating properly. And who isn’t pondering immunity these days?

    Perhaps most importantly, canned crushed tomatoes are full of delicious flavor all year round. This is in contrast to out-of-season fresh options, which are frequently second-rate. While some canned options contain added sugar and higher amounts of salt, it’s relatively easy to limit this problem. Just look at labels to find cans with no sugar listed in the ingredient list and with lower sodium levels displayed on the nutrition panel.

    Using canned crushed tomatoes for pasta sauce is already a no-brainer, but there are plenty of other uses you might not have thought of. They’re convenient to have on hand and make an easy addition to burritos, meat or lentil stews, Indian curries, shakshuka and, yes, classic tomato soup. And don’t forget that you can blend crushed tomatoes with a canned chipotle pepper for a sauce that delivers a serious kick. Try poaching a fillet of fish in this jazzed-up red sauce.

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    Mallory Arnold

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  • Should you let Halloween be a candy free-for-all? Maybe, experts say | CNN

    Should you let Halloween be a candy free-for-all? Maybe, experts say | CNN

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    CNN
     — 

    Micromanaging how your child eats candy this Halloween might be more of a trick than a treat, experts say.

    Once you’re a grown-up raising kids, that bag full of candy might be the scariest part of Halloween — whether it’s concern about a potential sugar rush, worries of parenting perfectionism or diet culture anxiety.

    “It makes sense to be scared, because we’ve been taught to be scared,” said Oona Hanson, a parent coach based in Los Angeles. “Sugar is sort of the boogeyman in our current cultural conversation.”

    But micromanaging your child’s candy supply can backfire, leading to an overvaluing of sweets, binge behavior or unhealthy restriction in your child, said Natalie Mokari, a registered dietitian nutritionist in Charlotte, North Carolina.

    As stressful as it may be to see your child faced with more candy in one night than they would eat in an entire year, the best approach may be to lean into the joy, she added.

    “They are only in that age where they want to trick or treat for just a small glimpse of time — it’s so short-lived,” Mokari said. “Let them enjoy that day.”

    Experts aren’t suggesting kids have sugar all day every day. The American Heart Association and the 2020 Dietary Guidelines Advisory Committee — groups charged with providing science-based recommendations every five years — have recommended lower daily levels of sugar. Too much added sugar has been associated with cardiovascular disease and lack of essential nutrients.

    But a healthy relationship with food has balance, and you can keep your kids’ diets full of nutrients while allowing them to eat sweets, Mokari said.

    She and Hanson shared some tips on how to relieve candy-eating stress this Halloween.

    Some stress over limiting children’s Halloween candy may reflect the adults’ relationship with food.

    If you look at the candy in your child’s bag and worry that you will binge on it or get anxiety about weight, it may be a good idea to talk to a mental health professional or dietitian about reworking your own relationship with food, Mokari said.

    It is especially important because what we say about food in front of children can make a big impact on the relationship they have with it and their bodies, Hanson said.

    A passing comment of “I really need to work out after all that sugar” or “I can’t have that in the house — I’m going to get so fat” can have long-lasting impacts of overeating or under eating, she said.

    Should you trade out the candy?

    Many communities have their own traditions to encourage kids to give up their Halloween loot. Maybe it’s making a “donation” to dentists for a reward or switching candy with the Switch Witch for a toy instead.

    There is a place for weeding out candy after Halloween for some children, Hanson said.

    If your children just aren’t excited by the candy, they may ask to trade it for toys, Mokari said. Or if they have allergies or aversions to certain candies, they may welcome an opportunity to get rid of what they can’t or don’t want to eat, Hanson said.

    But if your child looks at the full candy bag with glee, enforcing a reduction could turn the sweets even more valuable in their minds and heighten a fixation that may not have been there initially, Mokari said.

    Should Halloween be a candy free-for-all? Maybe, Mokari said.

    Just as adults find themselves craving whatever they have outlawed for themselves on a restrictive diet, kids who have their candy highly managed may start to value it more than they would have otherwise, she said.

    “The forbidden Twix tastes the sweetest,” Hanson said.

    Enjoying different foods on different occasions is part of a healthy relationship with food — so try to relax and lean into the holiday, Mokari said. And remember that though they may be breaking into a lot of candy on Halloween, that isn’t how they always eat, she added.

    If you are worried about a candy binge in the days following, make a plan with your child to divvy up the treats in ways that are exciting, Mokari said. Maybe that means packing a few pieces up with lunch or adding them to an afternoon snack with a few more food groups, she added.

    It can be difficult to relax around a pound of chocolate, however, when you are worried about the negative impact that candy might have on your child.

    Maybe it’s a stomachache from eating too much. It isn’t the worst outcome, Hanson said. That upset stomach can be an important lesson in how to listen to what their body needs and know when they’ve had too much of something that tastes good, she added.

    Maybe you worry about a sugar rush. Well, sugar affects everyone differently, and some kids might seem to get a boost, while others grow irritable, Mokari said. But both will likely end in a crash.

    And either way, kids will likely be extra enthusiastic on Halloween, Hanson said. Even without all the sugar, she said to remember it’s exciting for them.

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  • I tried the carnivore diet, it had unexpected health benefits

    I tried the carnivore diet, it had unexpected health benefits

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    Have you ever wondered about alternative methods for managing chronic conditions like arthritis obesity or even diabetes? In my quest for answers, I often overlooked unconventional approaches; solutions that were right in front of me.

    As a long-time diagnosed diabetic, managing my blood sugar levels had become a daily battle. After following my doctor’s recommended diet and constantly monitoring my glucose levels, I was left feeling overwhelmed and frustrated.

    That’s when I stumbled upon the carnivore diet, a unique eating plan that revolves around consuming only animal-based products.

    Anthony Girouard tried the carnivore diet. He said it turned his diabetes around, gave him greater mental clarity, and he dropped 30lbs in weight.
    Anthony Girouard

    I don’t remember exactly when I first saw the carnivore diet, but I vividly recall reaching out to YouTube for answers. Being someone who has always had a curious mind, but always followed my doctor’s recommendations, I was immediately drawn to this controversial way of eating.

    The idea of consuming solely animal products seemed both enticing and strange, prompting a flurry of questions in my mind. What fascinated me most about the carnivore diet was its direct opposition to conventional nutritional wisdom.

    For years, my doctors have consistently recommended a low-fat diet approach as the key to controlling my diabetes, so it was refreshing—and slightly perplexing—to see an alternative perspective gaining traction. Could it be possible that they have been wrong all along?

    I was intrigued by the idea of reversing my diabetes naturally, so I decided to try this unconventional diet to see if it was the answer I’ve searched for.

    When I first decided to try the diet, I had mixed feelings. On the one hand, I was curious about its potential health benefits, but on the other I couldn’t help but wonder if it would be too restrictive or even sustainable in the long run.

    To my surprise, the first couple of weeks were quite challenging as my body adjusted to the drastic changes, but soon enough I found myself enjoying the simplicity of the diet.

    The meals I relied on were uncomplicated, yet satisfying. Each morning, I delighted in the classic combination of crispy bacon and eggs scrambled in rich butter. And when it came to dinner, I indulged in juicy beef patties adorned generously with a dollop of creamy butter.

    The first few months were the most challenging and the most physically demanding. Initially, my body did struggle to adapt to the different nutritional profile. I experienced flu-like symptoms, digestive problems, fatigue, headaches, and brain fog.

    Adapting to a diet without carbohydrates initially drained my body’s energy levels and it took about three months for my system to get back on track.

    The fourth month brought some unexpected benefits that I couldn’t have foreseen. Apart from the initial weight loss and increased energy levels, which I did expect, I noticed a significant improvement in my mental health.

    As someone who has struggled with concentration issues, this newfound clarity cannot be overstated. Problems that seemed overwhelming before became more manageable. It’s as if a veil has been lifted, allowing me to approach things with a renewed sense of purpose and capability.

    My mind felt like a well-oiled machine ready to tackle anything thrown its way. Furthermore, it was during this time that I began to embrace the simplicity and convenience of the carnivore lifestyle in a world filled with complicated diets and countless food restrictions.

    Being able to rely solely on animal-based products for nutrition provided a sense of ease and freedom. I no longer worry about measuring portions or obsess over calorie counting. It’s just pure simplicity in every meal.

    I was astonished when I stepped on the scale and saw that after six months, I had lost a whopping 30lbs overall. It was incredible to think that my efforts to control my diabetes led to such a significant drop in weight.

    The best part was that I wasn’t even trying to lose weight—it was simply a pleasant side effect of the diet.

    Initially, my main focus was on managing my diabetes. I wanted to take control of my blood sugar levels. Little did I know that this journey would also lead to shedding those extra pounds that had been weighing me down for years.

    As I entered the seventh month of the diet, my weight loss had plateaued. I was expecting to see the same pattern in terms of weight loss and increased energy levels. However, that wasn’t the case. But what came as a complete surprise were other benefits that started popping up.

    First, I noticed a significant Improvement in the quality of my sleep. Gone were the days of tossing and turning. Now I fell asleep quickly and woke up feeling refreshed. This newfound restfulness had a profound impact on my overall health.

    Another unexpected benefit during these months was a noticeable reduction in inflammation throughout my body. Not only did my chronic joint pain diminish drastically, but also things like itchy skin and my high glucose level seemed to vanish overnight.

    It was an unbelievable moment when I realized I could finally let go of my diabetes medication. I went from taking 2,000 milligrams of Metformin twice a day to no diabetes medication at all. This alone solidifies my dedication to this unconventional diet.

    The transition to an all-meat diet has left me quite sensitive to other foods. After a year of mostly eating meat, I have noticed that whenever I deviate and include any type of processed food, I experience issues.

    It’s as if my palette has become finely tuned and even the smallest traces of additives or toxic ingredients trigger rashes, bloating, digestive discomfort, and fatigue.

    This newfound sensitivity forced me to re-evaluate not only my dietary choices but also how I approach food in general. Gone are the days when I could mindlessly indulge in various culinary delights without consequences. Instead, every decision has become deliberate and purposeful, weighing potential repercussions against momentary pleasures.

    While I initially had doubts about the diet’s sustainability and health implications, I was pleasantly surprised by the positive changes it has brought to my overall health.

    It’s important to acknowledge that this diet may not be suitable for everyone, especially those with certain medical conditions or perhaps ethical concerns. Before embarking on any dietary change, it’s crucial to consult with a health care professional for personalized advice.

    Ultimately, this past year highlights to me the importance of personalized nutrition and the need to find a diet that suits an individual’s needs and goals.

    Anthony Girouard is exploring his journey with the carnivore diet through his YouTube channel.

    All views expressed in the article are the author’s own.

    Do you have a unique experience or personal story to share? Email the My Turn team at myturn@newsweek.com.