Tag: protein

High-Protein, Low-Carb Diet: Pros, Cons & Meal Plans
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September 03, 2024

Registered Dietitian

By Jillian Kubala, M.S., R.D.

Registered Dietitian

Jillian Kubala, MS, RD is a Registered Dietitian based in Westhampton, NY. She holds a master’s degree in nutrition from Stony Brook University School of Medicine as well as an undergraduate degree in nutrition science.

Image by Ina Peters / Stocksy

September 03, 2024

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The dieting world seems to thrive on extremes. From keto to Atkins, popular diets rarely provide moderate amounts of macros. Take, for example, the high-protein, low-carb diet—a way of eating that restricts carbs while emphasizing protein-rich foods.

Although this eating pattern may provide a few health benefits, more restrictive versions can be hard to follow and may lead to unpleasant side effects.

Here’s what you need to know about the high-protein, low-carb diet, including health benefits, potential side effects, and how to follow this eating plan in a healthy, sustainable way.

What is the high-protein, low-carb diet?

A high-protein, low-carb (HPLC) diet is an eating pattern that emphasizes protein and restricts carbs. Unlike other diets, like the ketogenic diet, there’s no set definition of a high-protein, low-carb diet, so people following this way of eating may take in different macronutrient ratios.

In order to be considered a “low-carb” diet, a diet must contain less than 130 grams of carbs 1 or less than 26% of total calories from carbs per day. To put this into perspective, 130 grams equates to a little more than 8.5 slices of bread.

High-protein diets provide more protein than the Recommended Dietary Allowance (RDA), which currently sits at 0.8 gram of protein 2 per kg of body weight or 0.36 gram per pound. This equates to 54 grams of protein per day for a 150-pound person or 10% of total daily calories for a standard 2,000-calorie diet. Most high-protein diets provide between 1.8 and 3 grams 3 of protein per kg or 0.8 to 1.36 grams per pound of body weight per day.

Let’s translate this to what goes on your plate: A person following a 2,000-calorie high-protein, low-carb diet may take in 40% of their calories from protein, 25% from carbs, and 35% from fats. This would equate to 200 grams of protein and 125 grams of carbs per day and around 1.4 grams of protein per pound for a 150-pound person.

However, the high-protein, low-carb eating pattern is flexible, meaning some people may eat more carbs and less protein, while others eat fewer carbs and more protein.

Summary

High-protein, low-carb diets are eating patterns that provide less than 130 grams of carbs and significantly more protein than the current RDA.

The importance of protein

Before we dive into the potential benefits of high-protein, low-carb eating patterns, it’s important to note that some experts argue that diets that are considered “high” in protein should actually be considered standard protein diets.

“We find from a metabolic standpoint, working predominantly with women, that if they get below 100 grams per day 5, they lose most of the benefits of protein: fatty acid metabolism, insulin sensitivity, weight loss, satiety,” Don Layman, Ph.D., a leading protein and amino acid requirements researcher, says on the mindbodygreen podcast.

Limiting or at least cutting back on carb intake allows more room for protein-rich foods and usually leads to a reduced intake of ultra-processed foods rich in refined carbs like snack foods and desserts.

Summary

The RDA for protein is the minimum you need to avoid nitrogen imbalance and other health issues. Most people—even those who aren’t following the HPLC diet—will want to consume more than that; at least 100 grams per day.

Benefits of eating high-protein, low-carb

Here are the top evidence-backed benefits of high-protein, low-carb diets:

1.

It may support weight loss.

Studies have linked both high-protein 6 and low-carb diets 7 to weight loss. Following a low-carb, high-protein diet may support fat loss by decreasing appetite and energy intake.

“Protein has that satiety factor. Research suggests 8 higher protein diets increase satiety compared to lower protein diets, which may help you eat fewer calories,” dietitian Maggie Moon, M.S., R.D., tells mindbodygreen.

For example, a 2020 study 9 published in Nutrients found that people with obesity who followed a low-carb, high-protein diet providing 30% carbohydrate, 30% protein, and 40% fat for four weeks lost 58% more weight than study participants who followed a higher-carb Mediterranean diet that provided 55% carbohydrate, 15% protein, and 30% fat.

2.

It’s helpful for blood sugar levels.

Diets low in carbs and higher in protein have been shown to reduce both short- and long-term markers of blood sugar control in people with 11 and without 12 Type 2 diabetes.

3.

It could help reduce visceral fat.

Visceral fat is a type of deep belly fat that surrounds your internal organs. Having too much visceral fat significantly increases the risk of health conditions 13 like Type 2 diabetes.

A 2021 study 14 published in Nutrients found that adults who were overweight or had obesity and who followed a low-carb, higher-protein diet for 15 weeks lost 6.4% more visceral fat than those assigned to a low-fat, high-carb diet.

4.

It’s effective for lowering triglyceride levels.

Reducing overall carb consumption and increasing protein consumption could help reduce triglyceride levels 16, as long as you’re consuming an appropriate amount of calories.

5.

It can help you maintain muscle mass.

Studies show that bumping up your protein intake when following a lower-calorie diet for weight loss can help prevent weight-loss-associated muscle loss.

How it compares to other diets

Because there’s no set definition of a high-protein, low-carb diet, it’s flexible and can fit into a variety of eating styles. But here’s a bit more on how high-protein, low-carb diets compare to other popular eating patterns:
Intermittent fasting: Intermittent fasting (IF), or time-restricted feeding, can be used with any diet, including high-protein, low-carb diets. For example, some people combine a low-carb way of eating with IF methods like 16:8, which entails eating within an eight-hour window and then completely fasting for 16 hours.

Keto: The ketogenic diet has a very specific macronutrient ratio in order to reach and maintain a metabolic state called ketosis, where the body burns fat for fuel. Eating too much h protein or carbs could interfere with this process. For this reason, carb intake is kept very low and protein intake is kept to a moderate level.

Atkins: The Atkins diet is a type of low-carb diet. Although it provides more protein than the RDA, it’s not considered a high-protein diet. In order to follow the Atkins diet, you must stick to specific macronutrient ranges, which change as the diet progresses.

Mediterranean diet: The Mediterranean diet is not a low-carb or high-protein diet. It’s rich in whole, nutrient-dense foods like beans, vegetables, and nuts, many of which are high in carbs. This way of eating is high in fiber, healthy fats, and an array of beneficial plant compounds, which is why it’s been linked to a number of health benefits, like a reduced risk of heart disease 20.
Summary

A high-protein, low-carb diet is flexible, so it differs from diets with set macronutrient ratios like the keto diet and the Atkins diet. It’s also lower in carbs than the Mediterranean diet. Intermittent fasting is a method that can be used with almost any eating pattern, including a high-protein, low-carb diet.

Foods to eat

Even though high-protein, low-carb diets can include a variety of foods—depending on the strictness of the diet and the macro ratio you choose to follow—most people following this way of eating prioritize the following protein-rich and low-carb meals and snacks such as the following:
Eggs

Poultry like chicken and turkey

Fish and shellfish

High-protein dairy products like Greek yogurt and cheese

Red meat like beef and bison

Tofu

Plant-based or animal-based protein powders

Low-carb vegetables like greens, broccoli, asparagus, and cauliflower

Nuts, seeds, and nut butters
Foods to avoid or eat in moderation

When you’re on a high-protein, low-carb diet, you’ll want to reduce your intake of high-carb foods. People following moderate versions of this diet can enjoy carb-rich foods more frequently, while people following stricter versions will want to significantly limit carbs.

Here’s a list of carb-rich foods that should be limited when following a high-protein, low-carb diet:
Breads and baked goods

Sugar and sweeteners like maple syrup

Grains and pasta

Fruits and fruit juice

Beans and lentils

Starchy vegetables like corn and peas

High-carb snack foods like chips and crackers
Your carb restriction will depend on your chosen macronutrient range. You can enjoy carb-rich foods like starchy vegetables, fruits, and beans in moderation as long as you’re not exceeding your carb limit for the day.

A 3-day HPLC meal plan

If you’re interested in trying out some high-protein, low-carb meals or want to get started on a high-protein, low-carb diet, check out this three-day meal plan that’s packed with nutrients like fiber, protein, and healthy fats throughout breakfast, lunch, and dinner.

Day 1

Make it your own: When you’re following a high-protein, low-carb diet, one of the easiest—and most nutritious—ways to start your day is with eggs. “To boost protein content I’ll add a whisked egg into savory soups, or top just about anything with a sunny-side-up egg: salad, grain bowls, avocado toast, even pizza,” Moon says.

Day 2

Make it your own: “According to a meta-analysis 21, the healthiest protein foods for heart health are high-quality plant protein foods and seafood,” Moon tells mindbodygreen. To bump up your protein intake, try adding some of Moon’s favorite sources like tofu, arctic char, seabream, and Alaskan cod to dishes like protein bowls.

Day 3

Make it your own: To add another source of plant-based protein to your salad, Moon recommends adding nuts. “I top my salads with nuts instead of croutons to increase the protein content of the meal,” she says. Not only will nuts add a satisfying source of protein, but they’ll also add some crunch.

How to stay healthy on a high-protein, low-carb diet

If you’d like to transition to a high-protein, low-carb diet, it’s important to do it in a healthful way. It’s not necessary to severely limit your carb intake or go overboard on protein-rich foods.

Here are a few helpful tips for staying healthy on a high-protein, low-carb diet.
Don’t forget about fiber: Make sure you’re taking in plenty of fiber to support digestive health. Fortunately, many low-carb foods like nonstarchy vegetables, nuts, and seeds are high in fiber.

Don’t go overboard on protein: As long as you’re incorporating protein-rich foods in all of your meals and snacks, chances are you’ll hit your protein needs. It’s not necessary to guzzle protein shakes multiple times per day. Here’s a primer on how to add protein to your diet without going overboard.

Pile on the veggies: Nonstarchy veggies like greens, broccoli, asparagus, and cauliflower are excellent sources of fiber and micronutrients like vitamins and minerals. Try to add a variety of nonstarchy veggies to most meals and snacks.

Low-carb doesn’t mean no-carb: If you’re new to lower-carb diets, consider transitioning to a more moderate low-carb, high-protein diet. Even though very low-carb diets can benefit some people, they’re highly restrictive and are more likely to cause side effects, like headaches and fatigue, compared to more moderate low-carb diets.

Stay hydrated: Staying hydrated can help you feel your best and promote digestion, which is important when you’re transitioning to a lower-carb diet. Make sure to sip on low-carb beverages like herbal tea, sparkling water, or water flavored with lemon or lime throughout the day.
What about if you don’t eat meat?

High-protein, low-carb diets can be tricky to follow for people on plant-based diets. This is because plant-based proteins, like legumes, usually contain a good amount of carbs.

“It’s challenging to meet protein needs on a vegan/vegetarian diet while also restricting carbs,” dietitian and sustainability advocate Abby Cannon, J.D., R.D., CDN, tells mindbodygreen.

“Beans, lentils, peas, and whole grains are high in carbohydrates and typically form a large part of a vegan/vegetarian diet. In order to meet protein needs without them, you have to eat more soy products and nuts and seeds,” she says.

Cannon says it’s easier for vegetarians to follow a high-protein, low-carb diet if it includes high-quality dairy, which provides a good amount of protein per serving. Eggs are another high-protein option for people who don’t eat meat.

Side effects and considerations

High-protein, low-carb diets can cause some side effects. However, these side effects are usually related to more significant carb restriction.

For example, very low-carb diets like the keto diet can lead to symptoms 22 like headaches, fatigue, constipation, and irritability. Cutting carbs too severely can also lead to low blood sugar. This is another reason why more moderate low-carb diets are better suited to most people.

In terms of protein, studies show that even extremely high-protein diets are generally safe and not associated with adverse side effects, even when followed for a long time period.

A 2016 study 23 published in the Journal of Nutrition and Metabolism found that following a high-protein diet that provided between 2.51 and 3.32 grams per kg or 1.14 and 1.5 grams per pound per day for one year had no harmful effects on any measures of health in athletic men.

Another important thing to consider is protein sources. Diets high in certain types of animal proteins, like red and processed meats, have been associated with an increased risk 24 of certain health conditions, like colon cancer.

“It all comes down to how animal-based proteins are raised and prepared. If you’re consuming protein from farms that use regenerative agriculture, those are the protein sources that are most sustainable,” Cannon tells mindbodygreen. Here’s a comprehensive primer on how to eat meat more sustainably.

Summary

Most of the side effects from a HPLC diet occur because of carb restriction. It’s important to pay attention to your body and eat more carbs if you experience symptoms like headaches, fatigue, constipation, and irritability. And when increasing your protein intake, you’ll want to pay attention to how your diet impacts the environment. Choose ethically and sustainably sourced proteins whenever possible.

Frequently Asked Questions

Can I lose weight on a high-protein, low-carb diet?

As long as you’re in a calorie deficit, then yes. While some diets have been shown to be more effective compared to others for promoting fat loss, the most important factor in any weight loss diet is to take in fewer calories than you burn.

What are the side effects of a high-protein, low-carb diet?

If you’re following a more moderate high-protein, low-carb diet, you shouldn’t experience significant side effects. Those who follow a very low-carb diet may experience symptoms like headache, fatigue, and constipation.

Can I do a high-protein, low-carb diet with intermittent fasting?

Yes, IF can be used with any diet you choose to follow. If you’re new to IF, consider starting with a shorter fasting window before moving on to longer fasts to see how your body reacts.

The takeaway

The high-protein, low-carb diet is a way of eating that emphasizes protein-rich foods and limits carbs. This diet is flexible and can be tailored to your macronutrient preferences.

It may be effective for weight loss, blood sugar regulation, and lowering triglycerides. Plus, it could help you maintain muscle mass during weight loss. However, like most diets, it does come with a few downsides, especially if you choose to significantly limit carbs or eat proteins that are taxing on the environment.
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September 3, 2024
Which Nut Butter Is Healthiest + How To Add It To Your Diet

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The days of a classic peanut butter and jelly sandwich are over, thanks to the evolution of nut butters over the past few years. Not only are we leaning in to alternative nut butters (think walnut or cashew), but additional fillers, emulsifiers, sugars, and partially hydrogenated vegetable oils are becoming less and less popular as well.

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August 12, 2024
Eating to Lower Lp(a) | NutritionFacts.org

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What should we eat—and not eat—to lower the cardiovascular disease risk factor lipoprotein(a)?

Lipoprotein A, also known as Lp(a), is an independent, genetic, and causal factor for cardiovascular disease and heart attacks. At any level of LDL cholesterol, our risk of heart attack and stroke is two- to three-fold higher when our Lp(a) is elevated. With a high enough Lp(a) level, atherosclerosis continues to progress even if we get our LDL cholesterol way down, which may help explain why so many people continue to have heart attacks and strokes even under treatment for high cholesterol. It’s been suggested that “it would be worthwhile to check Lp(a) levels in a patient who has suffered an event but has no traditional risk factors to explain it.” What’s the point of checking it, though, if there isn’t much we can do about it? “To date, no drug to reduce circulating Lp(a) levels has been approved for clinical use.”

Some researchers blame our lack of knowledge on the fact that Lp(a) is not found in typical lab animals, like rats and mice. It’s only found in two places in nature: primates and hedgehogs. Hedgehogs? How strange is that? No wonder Lp(a) is “an enigmatic protein that has mystiﬁed medical scientists ever since” it was first discovered more than half a century ago. But who needs mice when you have men? The level in our bloodstream is “primarily determined” by genetics. For the longest time, Lp(a) was not thought to be significantly influenced by factors such as diet. Given its similarity to LDL, though, one might assume lifestyle changes, “such as increased physical activity or the adoption of a healthy diet,” would help. “However, the effects of these interventions on Lp(a) concentrations are so far either only marginal or lacking in evidence,” but might that be because they have not tried a plant-based diet yet?

As I discuss in my video How to Lower Lp(a) with Diet, when it comes to raising LDL cholesterol, we’ve known for years that the trans fats found in meat and dairy are just as bad as the industrially produced trans fats found in partially hydrogenated oil and junk food. But, when it comes to Lp(a), as you can see below and at 2:05 in my video, trans fats from meat and dairy appear to be even worse.

Just cutting out meat and following a lacto-ovo vegetarian diet did not appear to help, but, as you can see below and at 2:19 in my video, when study participants were put on a whole food, plant-based diet packed with a dozen servings of fruits and vegetables a day, their Lp(a) levels dropped by 16 percent within four weeks.

Of course, in those 30 days, the study subjects also lost about 15 pounds, as you can see below and at 2:28, but weight loss does not appear to affect Lp(a) levels, so you figure that it must have been due to the diet.

If you’re already eating a healthy plant-based diet and your Lp(a) levels are still too high, are there any particular foods that can help? As with cholesterol, even if the average total cholesterol of those eating strictly plant-based may be right on target at less than 150, with an LDL under 70, there’s a bell curve with plus or minus 30 points that fall on either side, as you can see below and at 2:45 in my video.

Enter the “Portfolio Diet,” which is not only plant-based, but also adds specific cholesterol-lowing foods—so, think nuts, beans, oatmeal, and berries to drag cholesterol down even further. The infographic is below and at 3:11 in my video.

What about Lp(a)? Nuts have been put to the test. Two and a half ounces of almonds every day dropped levels, but only by about 8 percent. That is better than another nut study, though, that found no effect at all, as you can see below and at 3:29 in my video. An additional study found “no significant changes,” and researchers reported that subjects in their study “did not experience a change in Lp(a).” Ah, nuts.

There is one plant that appears to drop Lp(a) levels by 20 percent, which is enough to take people exceeding the U.S. cut-off down to a more optimum level. And that plant is a fruit: Emblica officinalis, otherwise known as amla or Indian gooseberry. A randomized, double-blind, placebo-controlled study asked smokers before and after the trial about their “mouth hygiene, cough with expectoration, shortness of breath on exertion, loss of appetite, feelings of impending doom, palpitation, sleep deprivation, irritability, heartburn and tiredness,” as well as such objective measurements as their blood count, cholesterol, DNA damage, antioxidant status, and lung function. The amla extract used “showed a significant improvement compared to the placebo group in all the subjective and objective parameters tested with no reports of adverse events.” No side effects at all. That’s unbelievable! No, that’s unbelievable. And indeed, it’s completely not true.

Yes, subjective complaints got better in the amla group, but they got better in the placebo group, too, with arbitrary scoring systems and no statistical analysis whatsoever. And, of the two dozen objective measures, only half could be said to reach any kind of before-and-after statistical significance and only three were significant enough to account for the fact that if you measure two dozen things, a few might pop up as positive if only by chance. Any time you see this kind of spin in the abstract, which is sometimes the only part of a study people read, you should suspect some kind of conflict of interest. However, no conflicts of interest were declared by the researchers, but that’s bullsh*t, as the study was funded by the very company selling those amla supplements! Sigh.

Anyway, one of those three significant findings was the Lp(a), so it might be worth a try in the context of a plant-based diet, which, in addition to helping with weight loss, can dramatically improve blood pressure (even after cutting down on blood pressure medications) and contribute to a 25-point drop in LDL cholesterol. Also, it may contribute to a 30 percent drop in C-reactive protein and significant reductions in other inflammatory markers for “a systemic, cardio-protective effect”—all thanks to this single dietary approach.

You may be interested in my video on Trans Fat in Meat and Dairy. Did you know that animal products are exempted from the ban? See Banning Trans Fat in Processed Foods but Not Animal Fat.

For more on amla and what else it can do, check out the related posts below.

If you missed my previous video on Lp(a), watch Treating High Lp(a)—A Risk Factor for Atherosclerosis.

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Michael Greger M.D. FACLM

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August 8, 2024
Why A Lack Of Protein May Lead To Crepey Skin, From A Derm

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Beauty & Health Editor

Hannah Frye is the Beauty & Health Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including beauty, women’s health, mental health, sustainability, social media trends, and more. She previously worked for Almost 30, a top-rated health and wellness podcast. In her current role, Hannah reports on the latest beauty trends and innovations, women’s health research, brain health news, and plenty more.

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August 8, 2024
How to Treat High Lp(a), an Atherosclerosis Risk Factor | NutritionFacts.org

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What could help explain severe coronary disease in someone with a healthy lifestyle who is considered to be at low cardiovascular disease risk? A young man ended up in the ER after a heart attack and was ultimately found to have severe coronary artery disease. Given his age, blood pressure, and cholesterol, his ten-year risk of a heart attack should have only been about 2 percent, but he had a high lipoprotein(a), also known as Lp(a). In fact, it was markedly high at 80 mg/dL, which may help explain it. You can see the same in women: a 27-year-old with a heart attack with a high Lp(a). What is Lp(a), and what can we do about it?

As I discuss in my video Treating High Lp(a): A Risk Factor for Atherosclerosis, Lp(a) is an “underestimated cardiovascular risk factor.” It causes coronary artery disease, heart attacks, strokes, peripheral arterial disease, calcified aortic valve disease, and heart failure. And these can occur in people who don’t even have high cholesterol—because Lp(a) is cholesterol, as you can see below and at 1:15 in my video. It’s an LDL cholesterol molecule linked to another protein, which, like LDL, transfers cholesterol into the lining of our arteries, contributing to the inflammation in atherosclerotic plaques. But “this increased risk caused by Lp(a) has not yet gained recognition by practicing physicians.”

“The main reason for the limited clinical use of Lp(a) is the lack of effective and specific therapies to lower Lp(a) plasma levels.” Because “Lp(a) concentrations are approximately 90% genetically determined,” the conventional thinking has been you’re just kind of born with higher or lower levels and there isn’t much you can do about it. Even if that were the case, though, you might still want to know about it. If it were high, for instance, that would be all the more reason to make sure all the other risk factors that you do have more control over are as good as possible. It may help you quit smoking, for example, and motivate you to do everything you can to lower your LDL cholesterol as much as possible.

Lp(a) levels in the blood can vary a thousand-fold between individuals, “from less than 0.1 mg/dL to as high as 387 mg/dL.” You can see a graph of the odds of heart disease at different levels in the graph below and at 2:20 in my video. Less than 20 mg/dL is probably optimal, with greater than 30 to 50 mg/dL considered to be elevated. Even when the more conservative threshold of greater than 50 mg/dL is used, that describes about 10 to 30 percent of the global population, an estimated 1.4 billion people. So, if we’re in the one in five people with elevated levels, what can we do about it?

The way we know that Lp(a) causes atherosclerosis is that we can put it to the ultimate test. There is something called apheresis, which is essentially like a dialysis machine where they can take out your blood, wash out some of the Lp(a), and give your blood back to you. And when you do that, you can reverse the progression of the disease. As you can see in the graph below and at 3:06 in my video, atherosclerosis continues to get worse in the control group, but it gets better in the apheresis group. This is great for proving the role of Lp(a), but it has limited clinical application, given the “cost, limited access to centers, and the time commitment required for biweekly sessions of 2 to 4 h each.”

It causes a big drop in blood levels, but they quickly creep back up, so you have to keep going in, as you can see in the graph below and at 3:26 in my video, costing more than $50,000 a year.

There has to be a better way. We’ll explore the role diet can play, next.

I’ve been wanting to do videos about Lp(a), but there just wasn’t much we could do about it until now. So, how do we lower Lp(a) with diet? Stay tuned for the exciting conclusion in my next video.

What can we do to minimize heart disease risk? My video How Not to Die from Heart Disease is a good starting point.

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Michael Greger M.D. FACLM

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August 6, 2024
Eat Quinoa and Lower Triglycerides? | NutritionFacts.org

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How do the nutrition and health effects of quinoa compare to other whole grains?

“Approximately 90% of the world’s calories are provided by less than one percent of the known 250,000 edible plant species.” The big three are wheat, corn, and rice, and our reliance on them may be unsustainable, given the ongoing climate crisis. This has spurred new interest in “underutilized crops,” like quinoa, which might do better with drought and heat.

Quinoa has only recently been introduced into the Northern Hemisphere, but humans have been eating quinoa for more than 7,000 years. Is there any truth to its “superfood” designation, or is it all just marketing hooey?

Quinoa is a “pseudograin,” since the plant it comes from isn’t a type of grass. “Botanically speaking quinoa is an achene, a seed-like fruit with a hard coat,” and it has a lot of vitamins and minerals, but so do all whole grains. It also has a lot of protein. As you can see below and in a series of graphs starting at 1:05 in my video Benefits of Quinoa for Lowering Triglycerides, quinoa has more protein than other grains, but since when do we need more protein? Fiber is what we’re sorely lacking, and its fiber content is relatively modest, compared to barley or rye. Quinoa is pretty strong on folate and vitamin E, though, and it leads the pack on magnesium, iron, and zinc. So, it is nutritious, but when I think superfood, I think of something with some sort of special clinical benefit. Broccoli is a superfood, strawberries are a superfood, and so is garlic, but quinoa? Consumer demand is up, thanks in part to “perceived health benefits,” and it has all sorts of purported benefits in lab animals, but there have been very few human studies.

The first trial was a before-and-after study of quinoa granola bars that showed drops in triglycerides and cholesterol, as you can see below and at 1:53 in my video, but it didn’t have a control group, so we don’t know how much of that would have happened without the quinoa. The kind of study I want to see is a randomized controlled trial. When researchers gave participants about a cup of cooked quinoa every day for 12 weeks, they experienced a 36 percent drop in their triglycerides. That’s comparable to what one gets with triglyceride-lowering drugs or high-dose fish oil supplements.

Which is better, regular quinoa or red quinoa? As you can see in the graph below and at 2:22 in my video, the red variety has about twice the antioxidant power, leading the investigators to conclude that red quinoa “might…contribute significantly to the management and/or prevention of degenerative diseases associated with free radical damage,” but it’s never been put to the test.

What about black quinoa? Both red and black quinoa appear to be equally antioxidant-rich, both beating out the more conventional white variety, as you can see in the graph below and at 2:46 in my video.

The only caveat I could find is to inform your doctor before your next colonoscopy or else they might mistake quinoa for parasites. As reported in a paper, a “colonoscopy revealed numerous egg-like tan-yellow ovoid objects, 2 to 3 mm in diameter, of unclear cause,” but they were just undigested quinoa.

For more on the superfoods I mentioned, check the related posts below.

Isn’t fish oil important to heart health? Find out in my video Is Fish Oil Just Snake Oil?.

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Michael Greger M.D. FACLM

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August 1, 2024
Hot Smoked Salmon and Avocado Bagel – Simply Scratch
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Hot Smoked Salmon Avocado Bagel is the perfect protein packed meal for breakfast, lunch or dinner. A toasted bagel half topped with mashed avocado, cucumber, radish, smoked salmon and a poached egg with hot honey. So quick and easy and delicious!

Meet my latest obsession.

A toasted bagel (half) topped with mashed avocado, arugula, cucumber, radish, smoked salmon and a poached egg with hot honey drizzled over top. It’s sounds like a lot but truthfully it’s neither complicated nor fancy. But it’s so incredibly delicious, protein packed and soul satisfying.

Which is all I ever want in a meal.

To Make This Smoked Salmon and Avocado Bagel You Will Need:
- bagel (half) – Pick your favorite half – top or bottom.
- avocado – I always have small avocados on hand.
- kosher salt – Enhances the flavors of the avocado.
- freshly ground black pepper – Adds distinct bite and flavor.
- arugula – A fresh leafy green that is slightly bitter and peppery.
- cucumber – Adds cool and refreshing flavor.
- radish – Lends earthy flavor and crunch.
- smoked salmon – For this I like to use hot smoked salmon vs. cold smoked salmon (notes on this in the below post).
- egg – Poached or fried.
- hot honey – Adds delicious sweet and subtly spicy flavor.
- fresh dill – Optional for serving.
Start by toasting your favorite half a bagel and then add 1/2 a small avocado – about 1-1/2 ounces.

Use a fork to mash the avocado and then season with kosher salt and freshly ground black pepper.

Top with a handful of baby arugula.

Sliced cucumber – I used a small persian cucumber.

Top with thinly sliced radish, if desired.

Remove the skin from the salmon, cut in half and place on top.

Hot Smoked Salmon vs. Cold Smoked Salmon:

For this recipe I use hot smoked salmon. What’s the difference? Hot smoked salmon is smoked above approximately 120°F. Where as cold smoked salmon is smoked below roughly 90°F. The difference being, hot smoked salmon has more of a smoky flavor and the texture is more like traditional cooked salmon. Cold smoked salmon has much less of a smoky flavor and the texture is more smooth and silky.

Then, right before serving, quickly make a microwave poached egg (or use the more traditional method to prepare poached eggs) or fry up an egg.

Lastly, top with a poached egg, salt and pepper, and add fresh dill if you have it.

Cut into that poached egg and prepare to swoon.

The smoked salmon, mashed avocado and poached egg with hot honey is a match made in heaven.

Enjoy! And if you give this Hot Smoked Salmon Avocado Bagel recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
Yield: 1 serving

Hot Smoked Salmon Avocado Bagel

Smoked Salmon Avocado Bagel is the perfect protein packed meal for breakfast, lunch or dinner. A toasted bagel half topped with mashed avocado, cucumber, radish, smoked salmon and a poached egg with hot honey. So quick and easy and delicious!

Prep Time: 15 minutes

Cook Time: 2 minutes

Total Time: 17 minutes

1/2 everything bagel, or bagel of choice

1/2 small avocado

kosher salt

freshly ground black pepper

1/2 persian cucumber, thinly sliced

1 radish, thinly sliced

4 ounces smoked salmon, hot or cold smoked, skin removed

1 egg, poached or fried

1 drizzle hot honey

fresh dill, chopped, for serving (optional)

Start by toasting your favorite half a bagel and then add the avocado – about 1-1/2 ounces. Use a fork to mash the avocado and then season with kosher salt and freshly ground black pepper.

Top with a handful of baby arugula, sliced cucumber, radish and the salmon.

Quickly poach or fry an egg and place on top. Season with salt and pepper and add a drizzle of hot honey and some fresh dill.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

Serving: 1serving, Calories: 509kcal, Carbohydrates: 39g, Protein: 34g, Fat: 25g, Saturated Fat: 5g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 14g, Trans Fat: 0.02g, Cholesterol: 190mg, Sodium: 1241mg, Potassium: 851mg, Fiber: 8g, Sugar: 2g, Vitamin A: 513IU, Vitamin C: 11mg, Calcium: 64mg, Iron: 3mg

Author: Laurie McNamara

Course: Breakfast & Brunch, Mains & Entrees

Cuisine: American
This post may contain affiliate links.

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Laurie McNamara

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July 31, 2024
An RD’s Favorite Berry Smoothie To Keep You Full Until Lunch

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Smoothies are my go-to meal when I want to get a lot of nutrients with minimal effort—so naturally, I have one a day now. And it wasn’t until this last year that I locked down how to make one that’s actually filling, tastes like a sweet treat, supports my muscles, and doesn’t spike my blood sugar.

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July 30, 2024
Easy Microwave Poached Eggs – Simply Scratch
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Love poached eggs, but don’t want all the hassle? These Easy Microwave Poached Eggs are the BEST way to quickly and nearly effortlessly make poached eggs. And it only takes a few minutes!

Looking for an easy way to poach eggs? I’ve got you.

If you want to poach an egg (or 2!), this microwave method is by far the easiest. I first learned of this method in 2021 and haven’t made poached eggs the classic way since. In this post, I’m making 2 eggs, however the step-by-step and printable recipe is written for 1 egg. Simply double the ingredients and microwave eggs separately to ensure success.

To Make These Microwave Poached Eggs You Will Need:

Bring 1 cup of water to a boil. If making 2 eggs, boil 2 cups of water

Meanwhile, add 1-1/4 teaspoons white vinegar to a microwave safe ramekin or bowl. If you’re making 2 eggs, you will need to make each egg in its own ramekin.

And then crack egg(s) into shallow bowl. This is optional, but it is easier to add the egg to the hot vinegar/water bath and avoid getting splashed with hot liquids.

Once the water is boiling, pour the water into the vinegar in the ramekin.

Immediately –BUT CAREFULLY– add the egg slowly into the hot vinegar water.

Use oven mitts or a thick towel to transfer the ramekin into the microwave for 30 seconds. Then carefully (use a kitchen towel or oven mitt if the ramekin is hot) remove the ramekin.

Use a large spoon or slotted spoon to carefully and slowly, turn the egg over and then microwave for an additional 15 to 20 seconds or until whites are set.

Once the whites are set, use a slotted spoon to remove the poached egg and drain on paper towel.

If Making Two Eggs: Once the first egg is draining on paper towel, quickly make the second egg. Pour the other half of the boiling water (I keep it boiling on the stove) into a second ramekin with vinegar and carefully add the second egg. Microwave the second egg for 30 seconds, carefully flip the egg in the vinegar water and microwave for an additional 15 to 20 seconds OR until whites are set. Transfer poached egg to paper towel lined plate to remove excess water before serving.

In my experience, making 2 eggs at the same time in the microwave, throws off the cook times.

Ways To enjoy Poached Eggs:

Enjoy! And if you give this Microwave Poached Eggs recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
Yield: 1 serving

Microwave Poached Eggs

Love poached eggs, but don’t want the hassle? These Easy Microwave Poached Eggs are the BEST way to quickly and nearly effortlessly make poached eggs.

Prep Time: 5 minutes

Cook Time: 2 minutes

Total Time: 7 minutes

1 cups water

1¼ teaspoons white vinegar

1 large egg

kosher salt, for serving

freshly ground black pepper, for serving

Bring 1 cup of water to a boil.

Meanwhile, add 1¼ teaspoons white vinegar to a microwave-safe ramekin or bowl.

In a separate small bowl, crack and add the egg.

Once the water is boiling, carefully pour into the ramekin with the vinegar. Immediately –BUT STILL CAREFULLY– add the egg slowly into the hot vinegar water.

Use oven mitts or a thick towel to transfer the ramekins into the microwave and cook for 30 seconds, carefully (still using a kitchen towel if the ramekin is hot) remove the ramekin.

Use a slotted spoon to carefully and slowly, turn the egg over and then microwave for an additional 15 to 20 seconds OR until whites are set.Once the whites are set, use a slotted spoon to remove and drain on paper towel.

If Making Two Eggs: Once the first egg is draining on paper towel, quickly make the second egg. Pour the other half of the boiling water (I keep it boiling on the stove) into the second ramekin and carefully add the second egg. Microwave the second egg for 30 seconds, carefully flip the egg in the vinegar water and microwave for an additional 15 to 20 seconds OR until whites are set. Transfer poached egg to paper towel lined plate before serving.In my experience, making 2 eggs at the same time in the microwave, throws off the cook times.

See blog post for ways to enjoy poached eggs.

Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

Serving: 2eggs, Calories: 145kcal, Carbohydrates: 1g, Protein: 13g, Fat: 10g, Saturated Fat: 3g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 4g, Trans Fat: 0.04g, Cholesterol: 372mg, Sodium: 166mg, Potassium: 138mg, Sugar: 0.4g, Vitamin A: 540IU, Calcium: 71mg, Iron: 2mg

Author: Laurie McNamara

Course: Breakfast & Brunch

Cuisine: American, French
This post may contain affiliate links.

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Laurie McNamara

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July 29, 2024
These Are The Supplements Everyone Is Taking Right Now, According To An RD

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I’ve spent my career as a registered dietitian working closely with supplements (yes, including for supplement companies). In the process, I’ve garnered much respect and appreciation for thoughtfully formulated, science-backed formulas and keep a pulse on what people are actually looking for in their supplements—because the two don’t always align.

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July 27, 2024
Protein per target bodyweight (1.6g/Kg) (0.7g/lbs)

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Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. doi: 10.1136/bjsports-2017-097608corr1. PMID: 28698222; PMCID: PMC5867436.

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July 10, 2024
Team USA Beach Volleyball Superstar Taryn Kloth On Strength

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mbg Beauty Director

By Alexandra Engler

mbg Beauty Director

Alexandra Engler is the beauty director at mindbodygreen and host of the beauty podcast Clean Beauty School. Previously, she’s held beauty roles at Harper’s Bazaar, Marie Claire, SELF, and Cosmopolitan; her byline has appeared in Esquire, Sports Illustrated, and Allure.com.

Image by mbg Creative / courtesy of source

July 08, 2024

We carefully vet all products and services featured on mindbodygreen using our commerce guidelines. Our selections are never influenced by the commissions earned from our links.

We love celebrating women on top of their game. In our new series Game On, we’re interviewing top athletes about their well-being routines—covering everything from nutrition that makes them feel strong to the moments that bring them joy.

As one-half of the beach volleyball superstar duo known as TKN, 27-year-old Taryn Kloth has dominated the world of beach volleyball since 2021. Alongside her partner Kristen Nuss, the 6-foot-4 athlete currently ranks second in the world. And the powerful pair clinched the first Olympic spot on Team USA with nearly three months left of the qualifying timeline.

Essentially: These two are powerhouses.

I was able to speak with Kloth recently about finding strength through her wellness routine—but also her journey to reignite the joy of playing sports after suffering from performance anxiety.

mindbodygreen: How do you get ready for a match?

Taryn Kloth: So, Kristen and I have a routine down where we eat two hours before the match and then about an hour before we head over to the venue. While we get ready, we both share an AirPod, and we’re listening to the playlist, so we’re getting in the same mindset.

Then as soon as you put your hat and your sunglasses on, you are in the zone, in the mode, and ready to go.

mbg: what are your game-day essentials?

Kloth: I absolutely, 100% need my sunglasses. In fact, I could do without a hat. I could do without anything else. But I need my sunglasses. I wear a pair from Zenni Optical. We are very selective about the brands we use, but they’ve been great to work with because they’re so willing to take our feedback and make changes. They’re always like, How can we improve this for you to improve your performance?

And I also need my hydration. If you ever watch me play, I pull out four water bottles, and every single one of them has either salt, electrolytes, or something like that mixed in.

So, hydration, sunglasses, hat, and a ponytail holder. And then I am ready to play.

Image by mbg Creative / Courtesy of Zenni Optical

mbg: How do you prioritize sleep—especially the night before a big event or game, when nerves might be high?

Kloth: I’ve actually been working closely with my sports psych and dietitian and just kind of figuring out what I can do to improve my sleep before games. Because before—in the past—I could not sleep the night before. I would just be thinking about the match and I’d be playing it over in my head. I’d be playing scenarios like, “OK, I have to do this against one person and that against another person.”

And it just wasn’t helping.

So, what I’ve started to do is I always bring a book and my journal with me when I travel. I journal for only about five minutes, but it’s just about getting every single thought or worry out of my head. Once it’s written down, then it leaves my head. Then I start to read for about 30-45 minutes.

I’ve actually been using some magnesium at the end of the day, which has also really helped me.

mbg pov:

Magnesium is an essential mineral to the human body that has an important role in energy production, bone development, muscle contraction, and much more. It’s also vital for sleep health: It seems to help regulate our circadian rhythm—the internal clock that tells the body when to be awake and when to go to bed. It’s estimated that 43% of U.S. adults currently fail to meet their daily needs through diet alone.

mbg: What meals help you feel your strongest?

Kloth: Before I play, I love a nice balanced meal. For my carbs, I usually stick to potatoes and rice. I mean, I love pasta, but for some reason, it doesn’t do the same thing for me when I’m going to go play, so I don’t eat it before matches. For my proteins, I like to stick with chicken. I stay away from red meats right before I’m about to play. And lots of vegetables. I’m definitely high in carbs and proteins right before I’m about to go to sleep.

For day-to-day nutrition, I just make sure I get a lot of protein. Every morning, I start off with avocado toast or avocado English muffin because I find if I mix the fat with the carb with the protein, it keeps me full for the longest period of time.

mbg: What’s your recovery routine?

Kloth: I’ve actually been working on that a lot more this year. I do massages every other week. While we are at a tournament, we do flushes of our body and muscles using the Normatec compression boots every other day. Oh, and so much hydration. It’s unbelievable. I am just constantly drinking lots of water with electrolytes and Normatec-ing.

mbg: What workouts do you do that have nothing to do with your sport?

Kloth: My little sister teaches hot yoga, so I love going to her classes. I want to support her because I just think that she is like the coolest person ever.

I love walks. I absolutely love going on walks if I’m stressed or anything’s going on. I’m just like, I’m going to go for a walk and it’s just, it’s going to be better.

I think pickleball is just an absolute blast right now. But we are just on pause from all other sports at the moment.

And then I do miss indoor volleyball sometimes too.

mbg: Something that sets elite athletes apart is their resilience, right? Top athletes have to be able to push themselves and rebound after tough moments. How do you build resilience?

Kloth: I have Kristen, my teammate. Part of being resilient is pulling the attention away from yourself. You focus on the other people involved and think, I’m not just doing this for me, or If I skip this workout, it’s not just affecting me, or If I don’t play well, it’s not just affecting me. As soon as you make it about somebody else, building resilience becomes a lot easier—especially when that person is your best friend, your sister, your teammate. Making it about others is the reason why it is so much easier to go to workouts and to go to practices.

mbg: Speaking of teammates, I’ve been asking a lot of athletes about what makes a good teammate and how they show up for their teammates. Beach volleyball is unique because you have one teammate, so I’m especially curious about your answer!

Kloth: It’s really important to show vulnerability and honesty with your teammate. Because the truth is sometimes you don’t want to show up and you have to say that to them. You have to be honest. And those aren’t fun things to say. Nobody wants to be weak, especially in the sports world. You never want to claim that you can’t do something. Or you feel as though you can’t do something. Because we all want to win and we want to be the best.

But it’s OK to be vulnerable. That’s when we [my teammate Kristen and I] have gotten closer—those moments when one of us is sharing, Hey, I’m so unbelievably nervous right now, and I need your help. That creates a different type of bond.

I’m so lucky to have that with Kristen. We’ve been building that for the last four years that we’ve been playing together. We also live together; our families get along great; we go to each other’s holidays and birthdays. We’re very, very lucky to have that bond, both on and off the court.

mbg: Playing sports professionally has that unique challenge in that it’s something you love and is a dream career probably since you were a kid—but it’s also a high-pressure job that can be stressful. In what moments do you find that childlike joy again?

Kloth: That was actually my goal for this year because I was having so much performance anxiety. We—my coach, Kirsten, and me—and I expressed to them how I was feeling. I was just like, “If I play bad, I’m letting you two down. And that absolutely crushes me. And then for days I don’t sleep because I’m just so worried that they’re going to be mad at me.” Kristen asked, “Well, have you ever been mad at me if I ruined the game?” And of course, the answer to that is absolutely not. Because I know she tried her hardest. She said, “Well, the same goes for you.”

So, I’ve been trying to pull myself out of that space when I’m feeling that way. I try and take a moment to realize where I am and get myself out of the game.

So, for example, when I’m playing in Switzerland, in the middle of the game as we’re switching sides or something, Kristen and I have been working on acknowledging that We’re playing beach volleyball in the Swiss Alps and have USA on our chest.

It’s just taking it into perspective. These are things that we wished for and wanted to have so badly, and we need to be present and enjoy it instead of being anxious about it because that’s going to ruin the moment.

So, finding that joy, yeah, that’s something I’ve been working on.

mbg: What advice do you have for girls or young women playing volleyball?

Kloth: I want you to absolutely love it. And if you find yourself not absolutely loving it, ask yourself why and what are those reasons? Spend time actually digging into it instead of just covering it up.

Because that’s what I did for a while, and I just couldn’t get past it. So then I decided I want to have fun again. I want to have fun again. And it really is just you deciding that you want to go and have fun again because it is a sport.

The other thing I would say is that these things are scary. It is very terrifying to take off on a journey where you don’t know where it’s going to actually end. So, it’s really important to have your goals not be based on something else.

For example, you can’t think I’m only going to be happy if I win. No, it has to be, I will be happy if I do X, Y, and Z because I can control X, Y, and Z. I can’t control if the other team is just going to play the best game of their life and still beat me even though I played well. So, making your goals based off things you can’t control will leave you sad every single time.

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July 8, 2024
3 Popular Food Trends To Keep An Eye On For Summer 2024

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Here at mindbodygreen, we’re always curious about what everyone’s munching on and the latest products lining grocery store shelves. As editors, we have a pulse on how folks are pleasing their palates, and over the last few months, we’ve noticed a few emerging trends.

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June 30, 2024
5 Myths About Fat Loss You Have To Stop Believing, From A Ph.D.

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Cardio should be seen as a complementary workout. “Everybody should have some type of base cardio,” Campbell advises, primarily to support cardiovascular health. This can include activities like speed walking, rucking, jogging, sprinting, biking, and more—that’s right, it doesn’t have to be running.

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June 30, 2024
Children’s Cereals: Candy for Breakfast? | NutritionFacts.org

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Plastering front-of-package nutrient claims on cereal boxes is an attempt to distract us from the incongruity of feeding our children multicolored marshmallows for breakfast.

The American Medical Association started warning people about excess sugar consumption more than 75 years ago, based in part on our understanding that “sugar supplies nothing in nutrition but calories, and the vitamins provided by other foods are sapped by sugar to liberate these calories.” So, added sugars aren’t just empty calories, but negative nutrition. “Thus, the more added sugars one consumes, the more nutritionally depleted one may become.”

Given the “totality of publicly available scientific evidence,” the Food and Drug Administration (FDA) decided to make processed food manufacturers declare “added sugars” on their nutrition labels. The National Yogurt Association was livid and said it “continues to oppose the ‘added sugars’ declaration,” since it needed “‘added sugars’ to increase palatability” of its products. The junk food association questioned the science, whereas the ice cream folks seemed to imply that consumers are too stupid to “understand or know how to use the added sugar declaration,” so it’s better just to leave it off. The world’s biggest cereal company, Kellogg’s, took a similar tact, opposing it so as not “to confuse consumers.” Should the FDA proceed with such labeling against Kellogg’s objections, the cereal giant pressed that “an added sugars declaration…should be communicated as a footnote.” It claimed that its “goal is to provide consumers with useful information so they can make informed choices.” This is from a company that describes its Froot Loops as “packed with delicious fruity taste, fruity aroma, and bright colors.” Keep in mind that Froot Loops has more sugar than a Krispy Kreme doughnut, as you can see in the graph below and at 1:46 in my video Friday Favorites: Kids’ Breakfast Cereals as Nutritional Façade.

Froot Loops is more than 40 percent sugar by weight! You can see the cereal box’s Nutrition Facts label below and at 1:50 in my video.

The tobacco industry used similar terms, such as “light,” “low,” and “mild” to make its products appear healthier—before it was barred from doing so. “Now sugar interests are fighting similar battles over whether their terminology, including ‘healthy,’ ‘natural,’ ‘naturally sweetened,’ and even ‘lightly sweetened,’ is deceptive to consumers.”

But if you look at the side of a cereal box, as shown below and at 2:13 in my video, you can see all those vitamins and minerals that have been added. That was one of the ways the cereal companies responded to calls for banning sugary cereals. General Mills defended the likes of Franken Berry, Trix, and Lucky Charms for being fortified with essential vitamins.

Sir Grapefellow, I learned, was a “grape-flavored oat cereal” complete with “sweet grape star bits”—that is, marshmallows. Don’t worry. It was “vitamin charged!” You can see that cereal box below and at 2:31 in my video.

Sugary breakfast cereals, said Dr. Jean Mayer from Harvard, “are not a complete food even if fortified with eight or 10 vitamins.” Senator McGovern replied, “I think your point is well taken that these products may be mislabeled or more correctly called candy vitamins than cereals.”

Plastering nutrient claims on cereal boxes can create “a ‘nutritional façade’ around a product, acting to distract attention away” from unsavory qualities, such as excess sugar content. Researchers found that the “majority of parents misinterpreted the meaning of claims commonly used on children’s cereals,” raising significant public health concerns. Ironically, cereal boxes bearing low-calorie claims were found to have more calories on average than those without such a claim. The cereal doth protest too much.

Even candy bar companies are getting in on the action, bragging about protein content because of some peanuts. Like the Baby Ruth, a candy bar that has 50 grams of sugar. Froot Loops could be considered breakfast candy, as the same serving would have 40 sugar grams, as you can see below and at 3:45 in my video.

Given that “research suggests that consumers believe front-of-package claims, perceive them to be government-endorsed, and use them to ignore the Nutrition Facts Panel,” there’s been a call from nutrition professionals to consider “an outright ban on all front-of-package claims.” The industry’s short-lived “Smart Choices” label, as you can see below and at 4:13 in my video, was met with disbelief when it was found adorning qualifying cereals like Froot Loops and Cookie Crisp. The processed food industry spent more than a billion dollars lobbying against the adoption of more informative labeling (a traffic-light approach), “opposing most aggressively the use of a red light suggesting that any food was too high in anything.”

I was invited to testify as an expert witness in a case against sugary cereal companies. (I donated my fee, of course.) Check out the related posts below for a video series and blogs that are a result of some of the research I did.

You may also be interested in videos and blogs on the food industry; see related posts below.

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Michael Greger M.D. FACLM

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June 11, 2024
A Mouthwatering Seafood Dinner Recipe With Brain-Boosting Perks

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A level-up from your traditional salmon dish.

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June 4, 2024
Dealing With Hair Loss? Grab This Hair-Health Grocery List From A Physician

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If you want to optimize your nutrition for healthy hair, look no further than this list from integrative physician and skin care specialist Jessica Maloh, N.D.

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May 8, 2024
9 Easy High-Protein Meals That Are Delicious & Nutritious

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While there’s nothing wrong with enjoying a beef burger occasionally, a popular alternative to the red meat patty is a turkey substitution. Turkey burgers are a high-protein food, with the bonus of being low in saturated fat. But turkey patties can also be bland, so to enhance their flavor profile, the chef, recipe developer, and digital creator behind Kat Can Cook, Kat Ashmore, got creative in the kitchen to create a Kale & Feta Turkey Burger that yields 33 grams of protein per serving, is peppered with puddles of creamy feta cheese, and boasts some leafy greens for a micronutrient boost.

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May 6, 2024
This Whey Protein Is Helping Be Gain Muscle For The First Time*

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I can confidently say that I’ve found my new favorite protein powder (take it from someone who has tried quite a few!). This is partly because I’m on a weight-gaining journey—I’m actively trying to build muscle—so I’m super picky about what I consume daily.

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April 28, 2024
How Gold Medalist Gymnast Gabby Douglas Cares For Her Body

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mbg Beauty Director

By Alexandra Engler

mbg Beauty Director

Alexandra Engler is the beauty director at mindbodygreen and host of the beauty podcast Clean Beauty School. Previously, she’s held beauty roles at Harper’s Bazaar, Marie Claire, SELF, and Cosmopolitan; her byline has appeared in Esquire, Sports Illustrated, and Allure.com.

Image by Rich Polk / Stringer x mbg Creative / Getty Images

April 19, 2024

We carefully vet all products and services featured on mindbodygreen using our commerce guidelines. Our selections are never influenced by the commissions earned from our links.

We love celebrating women on top of their game. In our new series, Game On, we’re interviewing top athletes about their well-being routines—covering everything from nutrition that makes them feel strong to the moments that bring them joy.

Like many people, I was first introduced to Gabby Douglas over a decade ago, during the 2012 Summer Olympics in London. That summer, the country became enamored with the “Fierce Five” who took home the team gold in women’s gymnastics for the USA.

Douglas’ star-making performances and gravity-defying strength earned her another gold in the individual all-around. And in doing so, she made history: Douglas is the first African American woman to become the Olympic individual all-around champion and the first U.S. gymnast to win gold in both the individual all-around and team competitions at the same Olympics.

I was an intern at Sports Illustrated that summer and was assigned to research all things women’s gymnastics. Meticulously following Douglas’ meteoric rise to gold endeared me to her—and I’ve followed her career since.

“I’m blushing,” she said, as she laughed when I told her about our small, mostly one-sided connection. I told her it was probably just her natural glow.

I was thrilled to be able to check in with her all these years later, learn about how she’s currently caring for herself and her body, how she mentally prepares for big competitions, and what advice she has for young athletes with big dreams.

mindbodygreen: You’re someone who’s been competing on the global scale for a long time—in a famously intense sport at that. How do you mentally prepare for a big competition?

Gabby Douglas: Honestly, I keep my routines pretty simple. That’s been my regimen for a long time now—I don’t do a lot. I don’t need to because we do so much preparation in the gym leading up to [competitions]. For example, we do pressure sets, which is when everyone comes over to watch you do your set. That way, by the time you get to a competition, it feels second nature.

So, on the day of a competition, I get up, eat breakfast, listen to music on the way, and get in the mindset of “OK—let’s do this.”

mbg: What meals help you feel strongest and nourish your body?

Douglas: My favorite is baked salmon, mashed potatoes, and asparagus. Good protein — you gotta have it!

mbg: How do you fall asleep—especially before a big competition? I mean I can’t imagine trying to fall asleep before something as big as the Olympics!

Douglas: To be honest, at the end of the day, my body is just so tired. Gymnastics is very hard. For example, recently we went like 30 days straight of practice in the morning and at night. So I just feel like our bodies are naturally tired because we’re waking up early in the morning for practice, then coming back later in the day for another.

So our bodies are tired—we really do need the rest.

mbg POV

She’s not wrong—active bodies need an adequate amount of of high-quality rest. Now what that looks like in practice is different for everyone depending on a variety of factors including activity levels, hormonal shifts, and more. Here’s how to find your ideal sleep number.

mbg: Gymnastics is notoriously hard on the body. How do you care for it after?

Douglas: I do a lot of icing. I also do a lot with my feet. I literally grind and pound my feet so much. I love using Dr. Scholl’s Callus Remover Electronic Foot File, which gets rid of all the hardness and dryness. I love having my feet very, very smooth on the beam. The chalk will dry skin out, so I love using a really hydrating foot cream, like Dr. Scholl’s Dry Cracked Foot Repair Ultra-Hydrating Foot Cream because it provides moisture back into the skin and back into my feet. You see so much of our feet in gymnastics, so honestly foot care is so important.

mbg: Being a professional gymnast comes with so much pressure. How do you find that childlike joy that made you fall in love with the sport to begin with?

Douglas: It’s so true—so often parents will say to me, “Hey, how can I get my daughter to be at your level?” I’m like, “No—let her enjoy it first. She’s a kid.”

Sometimes we [professional gymnasts] wish we could go back and start that journey again, when it is joyous and happy. When you get older is when you start thinking, Oh this is something else.

But we do try to keep it fun in the gym with me and my teammates. We like to find different ways to laugh and be joyful and have banter here and there. Because if not, the sport is just that much harder—and gymnastics is already really hard. It’s important to find different ways to keep it fun.

So often parents will say to me, “Hey, how can I get my daughter to be at your level?” I’m like, “No — let her enjoy it first. She’s a kid.”

mbg: That’s a really great insight. You have to find the joy first! What about for young women who want to take their sport more seriously—what advice do you have for them, as someone who became a professional athlete?

Douglas: Don’t give up. No matter if it’s gymnastics or basketball, just do not give up.

And you don’t have to take it to the professional level, but I do encourage girls to stay in some kind of sport. There are so many benefits of being involved in something. Gymnastics has taught me time management, discipline, perseverance, and teamwork.

mbg: Speaking of teammates—what qualities make a great teammate? How do you show up for your teammates?

Douglas: I just try to meet everyone where they are. Some cases that means not pushing someone too hard—and instead, just really being there for them. If they need a shoulder to cry on, here you go. If they need someone to motivate them, I’m here for you. So just meeting folks where they are.

I was always taught to never end on a bad day.

mbg: What qualities about yourself are you most proud of and why?

Douglas: My perseverance and drive. I was always taught to never end on a bad day. So I always try to keep going and make sure I leave everything on a high note.

Like, even if you didn’t make it—but you gave it your all—at the end of the day, you can be satisfied with the result because you know you put your all into something. For me, I want to make sure I put my all into something and never have regrets at the end of the day.

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April 19, 2024