Is your weight creeping up? Caloric needs drop with age—about 2 percent a decade—so your eating should slow down, too. Before you blame your slowing metabolism on hormone changes alone, give credit to loss of muscle cell mass, too. After age 20, most adults lose about one-half pound of muscle per year. And a sedentary
Enjoy taste adventures? They’re a good health strategy, too. More and more consumers are caught up in the culinary trend. A willingness to try new grain products, fruits, and vegetables (including ethnic flavors) gives you more ways to it forty or so different nutrients, as well as thousands of health-promoting phytonutrients, into your personal food
Do you stick to your fitness routine when you travel? If so, great! Still, you know it isn’t always easy. The next time you take a trip—whether for business or pleasure—take steps to keep your fitness plan on track. Some travel fitness tips: For your trip planning, book a hotel with a fitness area. Belong
Seeds of hope, seeds of wisdom, seeds of change—seeds carry potential! So it’s no surprise that plant seeds are also a concentrated nutrient source. You probably eat more seeds than you think. There are seeds for flavoring: caraway, cardamom, celery, coriander, cumin, mustard, and sesame seeds; seeds as vegetables: beans and peas. Some seeds are
With health-focused interest in Mediterranean eating, Spanish-style cooking is drawing attention. Its flavor proile features olive oil, a mostly monounsaturated fat, and garlic with its possible heart-healthy benefits, too. Many dishes call for seafood, also heart-healthy. And meals feature ingredients with complex carbs—rice, potatoes, and bread. Among other signature ingredients: green and red peppers, tomatoes
Hooked on seafood at least twice a week? That’s heart-healthy advice from nutrition experts. Compared with many other protein foods, most seafood (finfish and shellfish) has less calories and fat, and certainly less saturated fat. And polyunsaturated omega-3 fatty acids in fatty fish (dark-fleshed albacore tuna, mackerel, and salmon) may promote heart health. Note: Children
Need a supplement, or not? A low-dose multi (to avoid nutrient overload) may be good insurance, although the best nutrition guideline is always “food first.” A multi won’t provide energy, since vitamins and minerals have no calories; fiber, since it’s not a nutrient; phytonutrients from plant-based foods that help promote health and protect against disease;
Little effort, plenty of nutrition. Why not turn a quick side dish, like a boxed rice or grain mix, into an easy main dish? Simply fortify it with generous amounts of vegetables and a high-protein ingredient. A few tips: (1) use half the seasoning packet, which is likely high in sodium; (2) switch from butter
Ghosts and goblins, carved pumpkins, masks, candy—how will you celebrate this ghoulish day? Enjoy a modest, not oversized, portion of candy. Skip mindless noshing on candy that’s around after Halloween. Will trick-or-treat candy affect kids’ behavior? Probably not. Any overactive behavior more likely comes from excited anticipation and Halloween parties, costumes, and other fun. No
Interval workouts aren’t just for serious athletes. If your physical activity routine gets boring or if the challenge disappears, pick it up and slow it down in repeated intervals. Anyone can get more health benefits and burn more calories—and have more fun—by alternating light, moderate, and more strenuous activity. Just remember: warm up slowly, cool