nutrition http://www.wisebread.com/taxonomy/term/8140/all en-US 5 School Lunches That Will Make Your Kid Smarter http://www.wisebread.com/5-school-lunches-that-will-make-your-kid-smarter <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-school-lunches-that-will-make-your-kid-smarter" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/kids_eating_lunch_000036938010.jpg" alt="Kids eating school lunches that will make them smarter" title="" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Did you know that certain foods can actually make your kids smarter?</p> <p>They need to be alert throughout the school day and get the nutrition necessary to learn and grow during these pivotal years. Research has shown that what your child eats can have a direct effect on their grades, mood, and behavior. Eating well can enhance brain function, memory, and physical performance, so it may be more important than you realize.</p> <p>The <a href="http://www.cnn.com/2015/05/06/business/brain-food/">perfect meal for the brain</a> consists of three to four ounces of protein and two servings of vegetables. However, it can be difficult to get kids to accept this healthy lifestyle right away. Fortunately, you can still make fun, delicious school lunches that your child will love. Best of all, their school grades may even improve as the healthy food options start paying off with better attention spans. That's why we've rounded up some of the best school lunches to help make your child smarter and more alert. (See also: <a href="http://www.wisebread.com/what-to-eat-for-lunch-for-a-more-productive-afternoon?ref=seealso">What to Eat for Lunch for a More Productive Afternoon</a>)</p> <h2>1. Turkey Wrap and Fruit</h2> <p>Try a turkey wrap or pinwheels on a 100% whole wheat wrap. The great thing about sandwiches and wraps is that you can customize them to whatever your child likes, while still keeping them ultra-healthy. Make sure to also throw in some baby carrots or other veggies that will bulk up their lunch and leave them feeling great all afternoon.</p> <p>It's important to also add some fruit to every lunch. Blueberries and strawberries have some of the highest antioxidant payoffs and can even help <a href="http://www.ncbi.nlm.nih.gov/pubmed/22535616">delay brain aging</a>, cognitive decline, and mental fatigue. Apples contain catechins, which can protect your brain from damaging chemicals. Bananas are also a great contender for a fruit that you should be including in every lunch. You can add a smear of almond butter for the apple or banana to add even more healthy protein and energy to their lunch.</p> <h2>2. Upgraded PB&amp;J Sandwich</h2> <p>Kids love peanut butter and jelly sandwiches, and the nuts from the peanut butter (or almond butter) contain protein, fiber, and the healthy fats your child needs for an immediate energy boost that will sustain them throughout the day. Nuts also contain vitamin E, which aids in cognitive function. To mix things up, add bananas instead of jam for even more energy.</p> <p>Serve the sandwich on 100% whole wheat bread or a bagel, add a serving of fruit, some sweet corn, cherry tomatoes, or other small veggies they like, and you'll have a complete lunch. Whenever possible, add a side salad with two tablespoons low-fat dressing. For a sweet treat, consider natural fruit leather, which seems like a &quot;fruit snack,&quot; but is actually good for your kids.</p> <h2>3. Mac and Cheese With Veggies</h2> <p>Cooking <a href="https://www.healthiergeneration.org/live_healthier/eat_healthier/recipes/cheesy_mac_and_trees_recipe/">mac and cheese</a> with 100% whole wheat pasta and hidden fresh veggies (like broccoli, tomatoes, bell pepper, cauliflower, or carrots) will give kids a healthy boost during the day. Best of all, they will feel like they just ate mac and cheese, so it will be a midday treat they look forward to. To mix it up, you can instead serve a bowtie or tortellini pasta salad with peas and veggies in the pasta and extra veggies hidden in the sauce. Complete the lunch with a fruit cup in 100% juice or water (not syrup).</p> <h2>4. Cobb Salad</h2> <p>Eating (and enjoying) salads is a lifetime commitment, so what better time than now to get your kids in on that healthy track? There is nothing like a salad to get your energy flowing, provide your body with the nutrients it needs, and fill you up with healthy greens and protein. A <a href="https://www.healthiergeneration.org/live_healthier/eat_healthier/recipes/southwest_turkey_cobb_salad_recipe/">cobb salad</a> contains yummy toppings like turkey bacon, chicken or turkey, cheese, and dried fruits and nuts, which can make it much more kid-friendly. Bonus points for adding some spinach to the salad, which can help protect against declines in cognitive skills like verbal fluency. Topping the salad with sliced avocado will also add fiber, vitamin E, vitamin B, and folic acid.</p> <h2>5. Veggie Burger and Veggie Chips</h2> <p>A veggie or bean burger can give your child the sensation of eating a burger, without the high fat and calorie count. Instead, they will enjoy a flavor boost and added benefits from the spices found in the meatless patty. Many veggie patties contain brown rice and an assortment of veggies, which can give your child the vitamins, minerals, and antioxidants they need to finish the day strong. Veggie chips are salty, crispy, and satisfying like chips, but have hidden veggies that your kids will eat right up.</p> <h2>Make it Appealing to Picky Eaters</h2> <p>Many parents don't pack healthy school lunches because they are afraid that their child won't eat it. Fortunately, there are some simple ways to get your child to eat healthy foods:</p> <ul> <li>Cut fruits and veggies into small pieces, so they can enjoy them as finger foods.<br /> &nbsp;</li> <li>Add a dip with the veggies. For instance, hummus is a healthy side that can encourage kids to eat their veggies and add some extra protein along the way.<br /> &nbsp;</li> <li>Change things up frequently and look for new ideas so that your kids never get bored. You can find countless free recipes online, or you can challenge yourself to cook every recipe in one cookbook for fun ways to shake up the lunchtime routine.<br /> &nbsp;</li> <li>Add low-fat yogurt for a sweet treat, instead of &quot;fruit snacks&quot; and other sugar traps. If your child likes Greek yogurt, this is an even better (and more beneficial) option. You can also sweeten up plain Greek yogurt with honey or jam to make it kid-friendly.<br /> &nbsp;</li> <li>Water is always the best bet, but if they need another drink, consider low-fat milk.<br /> &nbsp;</li> <li>Cut shapes out of sandwiches (like a star or heart shape), turn ordinary wraps into pinwheels, or make faces or shapes out of veggies to encourage kids to eat healthier. If it's fun to eat, they are more likely to eat it.<br /> &nbsp;</li> <li>Have your children help in the lunch preparations. If they help make it, they will be more likely to eat and enjoy it.</li> </ul> <p><em>What are your favorite school lunches to prepare for your children? Do you find that what they eat makes a difference in their behavior? Please share your thoughts in the comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/andrea-cannon">Andrea Cannon</a> of <a href="http://www.wisebread.com/5-school-lunches-that-will-make-your-kid-smarter">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">The Best and Worst Nuts, by Nutrition and Price</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes">End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-ways-to-cut-waste-when-feeding-kids">10 Ways to Cut Waste When Feeding Kids</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/im-eating-what-12-gross-things-in-your-food">I&#039;m Eating What? 12 Gross Things in Your Food</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-reasons-to-drink-coffee">5 Reasons to Drink Coffee</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Family Food and Drink Productivity healthy kids nutrition packed lunch school lunches smarter kids Mon, 05 Oct 2015 17:00:35 +0000 Andrea Cannon 1570363 at http://www.wisebread.com 5 Reasons Cold-Pressed Juice May Not Be All That http://www.wisebread.com/5-reasons-cold-pressed-juice-may-not-be-all-that <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-reasons-cold-pressed-juice-may-not-be-all-that" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/pressed_juice_000009771246.jpg" alt="Woman learning why pressed juice isn&#039;t all that" title="" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>At the beginning of the year, as cold-pressed juice became all the rage in Los Angeles, Jimmy Kimmel <a href="https://www.youtube.com/watch?v=75b2hTl2T2E&amp;feature=youtu.be">took to the streets</a> to point out the absurdity of spending $10 on a glass of fruit juice. Kimmel and his team mix sugary drinks, fun dip, and even Skittles and tell people they are actually cold-pressed juice. And of course, in true Kimmel fashion, everyone buys into it.</p> <p>But Kimmel's segment raises a good question: Why are people spending so much money on juice if they can't tell the difference between something healthy and unhealthy?</p> <p>I should point out that I personally love cold-pressed juice. It's tasty and gives me a midday pick-me-up when I'm really feeling tired or recovering from a long night. In fact, this past spring, I tried using cold-pressed juice over a doctor's visit to combat a cold. And it worked! But unfortunately, <a href="http://www.wisebread.com/buy-this-not-that-at-the-farmers-market">cold-pressed juice is expensive</a> and making it an everyday part of my life is next to impossible.</p> <p>So why do people do it? It's no secret that cooking vegetables makes them lose their nutrients, so this is the same basic concept. Cold-pressed juice is supposed to contain all of the nutrients that a regular centrifugal juicer loses. In order to avoid cooking the vegetables (the fast-spinning blade in a centrifugal juicer gets hot), most people recommend using a cold press juicer (although some experts say even a <a href="http://www.nytimes.com/2013/04/17/dining/the-rush-toward-cold-pressed-juices.html?_r=0">cold press juicer gets hot</a>, too).</p> <p>But as with all fads, cold-pressed juicing is so new that we won't be able to tell the long term effects for, well, a long time. So what <em>do </em>we know?</p> <h2>1. Every Gut Is Different</h2> <p><em>Wired Magazine</em> points out that, simply put, <a href="http://www.wired.com/2015/04/nobody-can-prove-cold-pressed-juice-better/">every gut is different</a>. For instance, I have Crohn's disease, which means I rarely absorb nutrients unless I have the perfect balance of food in my body. Sometimes drinking juice does a number on me so I have to be careful. But no matter what, unless you pair the juices with other foods, you might not absorb the nutrients at all. You can try the <a href="http://www.nytimes.com/2013/05/19/magazine/say-hello-to-the-100-trillion-bacteria-that-make-up-your-microbiome.html?_r=1">Michael Pollan method</a> to see what nutrients you absorb and when (as <em>Wired</em> points out), or <a href="http://www.amazon.com/gp/product/145555653X/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=145555653X&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=FZEQKUK7V2PV45SW">The Plan</a> to figure out which foods are reactive, but really just listen to your body. If you still feel tired after drinking a juice, you might not have the right bacteria or proteins in place to absorb the nutrients.</p> <h2>2. Juicing Is a Supplement, Not a Replacement</h2> <p>Do not replace your <a href="http://health.usnews.com/health-news/blogs/eat-run/2014/08/08/cold-pressed-juice-is-it-worth-the-hype">daily fruits and vegetables intake</a> with juicing. You should still maintain a healthy balance of fresh fruits and vegetables &mdash; try a salad every once in awhile! Now, if you're on the go, an occasional replacement is fine. Either way, a healthy diet has a variety of types of fruits and vegetables.</p> <h2>3. Not Enough Fiber</h2> <p>When most people think of fruits and vegetables, they think fiber. Unfortunately with juicing, the fruits and vegetables <a href="http://www.webmd.com/diet/juicing-health-risks-and-benefits">lose their fiber almost instantly</a>. The pulp is the part that contains the fiber and with most juicers, the pulp is stripped away. So try adding back some of the pulp or supplementing fiber with other foods such as lentils or black beans.</p> <h2>4. Higher Calories</h2> <p>Juicing is <a href="http://www.webmd.com/diet/juicing-health-risks-and-benefits?page=2">high in calories</a>, but that just means you should pay attention to the labels and ask lots of questions when you purchase your juice from a juice bar (or Google a lot until you find out exactly what you're adding to your juicer). Balance your juice by adding a protein like almond milk or peanut butter.</p> <h2>5. Too Much Sugar</h2> <p>Because juice is metabolized by your body quickly, it can be <a href="http://www.huffingtonpost.com/glenn-d-braunstein-md/juice-diets-and-fasts_b_1314407.html">dangerous for diabetics</a>. Most fruit and vegetables are high in natural sugars, so be careful as you choose the right juice (or raw fruit or vegetable) for you.</p> <p>No matter what, listen to your body. If you aren't feeling well after drinking juice, don't drink it. If you feel better, drink it. As for me, I will continue to occasionally drink cold-pressed juice when I can afford it (or until a doctor tells me not to).</p> <p><em>Are you a cold-pressed juice aficionado? Tell us why!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/jennifer-holder">Jennifer Holder</a> of <a href="http://www.wisebread.com/5-reasons-cold-pressed-juice-may-not-be-all-that">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-2"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/8-reasons-why-its-ok-to-eat-meat">8 Reasons Why It&#039;s OK to Eat Meat</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-7-most-calorie-burning-breakfasts">The 7 Most Calorie-Burning Breakfasts</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-foods-that-help-you-fight-fat">5 Foods That Help You Fight Fat</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty cold-pressed juice diet fads dieting juicing nutrition Mon, 05 Oct 2015 11:00:27 +0000 Jennifer Holder 1576300 at http://www.wisebread.com 5 Easy Things Science Says You Should Do for Your Body Every Day http://www.wisebread.com/5-easy-things-science-says-you-should-do-for-your-body-every-day <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-easy-things-science-says-you-should-do-for-your-body-every-day" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/woman_meditating_000040993854.jpg" alt="Woman doing easy things science says she should do every day" title="" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>It can be hard to take care of yourself. So hard that in some circles, &quot;self-care&quot; is quickly becoming a buzzword.</p> <p>Even if the <a href="http://www.wisebread.com/9-terrible-things-science-says-you-do-to-your-body-every-day">concept of self-care</a> intimidates or confounds you &mdash; maybe you're wondering where you will ever find time to do one more thing &mdash; think about starting with your body. The five steps below are things that aren't hard to incorporate into a daily routine, and can have a significant impact on how you feel.</p> <h2>1. Consume Probiotics</h2> <p>Your colon has its own specific set of bacteria. These help you digest and absorb food. The thing is, it's better to have some sets of bacteria than others. &quot;Bad&quot; bacteria seem to make it easier to <a href="http://www.scientificamerican.com/article/how-gut-bacteria-help-make-us-fat-and-thin/">maintain a higher body weight</a> and hold onto fat, while &quot;good&quot; bacteria seem to promote leanness.</p> <p>In addition, there also seems to be a connection between the bacteria in your gut and <a href="http://www.popsci.com/science/article/2013-05/bacteria-yogurt-seems-give-people-brain-boost">how well your brain functions</a>. Gut bacteria also influence your immune system, because they have quite a bit of say regarding whether or not bad things &mdash; like viruses and other bacteria &mdash; get absorbed into the body or excreted.</p> <p>It seems that the bacteria you have in your colon are determined largely by what you eat. Probiotics are fermented foods &mdash; foods full of bacteria &mdash; that seem to help you develop a healthy set of &quot;good&quot; bacteria. These foods include everything from yogurt to kefir to kombucha and sauerkraut. And consuming them every day ensures that you continue to grow the right kinds of bacteria and not the wrong ones.</p> <h2>2. Drink Plenty of Water</h2> <p>I'm sure you've heard it a million times, but that doesn't mean you're drinking enough. Water helps so many parts of the human body &mdash; it can help you digest food, lose weight, have clearer skin, feel less tired, and have a better functioning brain. And many people don't even realize that they are chronically dehydrated, because they've been that way for so long.</p> <p>What &quot;enough&quot; is will vary from person to person based on size, activity level, age, and more, so it might take some trial and error to figure out how much you need. Let your urine be your guide &mdash; if it is a light lemonade color, you're drinking plenty of water. So find a water bottle that fits your lifestyle and start carrying it today.</p> <h2>3. Meditate</h2> <p>The form of meditation that seems to help your brain most basically involves setting aside a period of time and, in that time, doing your best to be fully present. Some people focus on their breathing to help them achieve this. Others repeat a mantra.</p> <p>Meditation is good for your body because it changes the way your brain works. Over time, you will find yourself responding in a calmer manner, even to things that are difficult. You will also find yourself <a href="https://www.psychologytoday.com/blog/use-your-mind-change-your-brain/201305/is-your-brain-meditation">more present in daily matters</a>, better able to show empathy, and more compassionate. All of this happens because of physical changes in your brain!</p> <p>Daily meditation is important because most brains aren't naturally wired this way, and will revert to an old way of being quite easily. If you are intimidated by the thought of starting a meditation practice (and many people are), try beginning with sitting in the present for only five minutes at a time. Gradually, your desire to meditate and your capacity for it will increase.</p> <h2>4. Get Enough Sleep</h2> <p>We need sleep to survive, to grow, to remember well, to be able to deal emotionally throughout the day, and for our bodies to repair themselves. While experts aren't sure exactly how sleep helps us in all of these ways, it does, and we shouldn't skimp on it.</p> <p>There's not really a &quot;magic number&quot; of hours when it comes to sleep. Some people seem to reap all the benefits when they only sleep six to seven hours each night, while others need eight or nine hours to feel rested and function well. Only you can figure out how much sleep you need to be getting on a regular basis. While going to bed early can be a pain, it is worth the effort in the long run.</p> <h2>5. Consume Nutrients</h2> <p>Thinking about nutrients can be intimidating. After all, there are a lot of them. However, focusing on eating nutrient-dense foods (which foods depends on which nutrients you need) and even taking supplements can have an astounding number of benefits for your body.</p> <p>If you're not sure where to start, take the time to visit your doctor. Many nutrients can be tested via a blood sample, and then you'll have some idea of what your particular body is lacking. That will give you a good place to focus for a while, and you can decide where to go from there when your initial levels balance out.</p> <p>No matter how relaxed you are, self-care is important. Take care of your body now so that you can live your life to the fullest!</p> <p><em>What do you do for your body every day? How has this changed your life?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> of <a href="http://www.wisebread.com/5-easy-things-science-says-you-should-do-for-your-body-every-day">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-3"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-that-can-help-you-sleep">10 Foods That Can Help You Sleep</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/6-health-rules-you-should-be-breaking">6 Health Rules You Should Be Breaking</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/how-to-naturally-reset-your-sleep-cycle-overnight">How to Naturally Reset Your Sleep Cycle in One Night</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-5-best-smart-water-bottles">The 5 Best Smart Water Bottles</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-amazing-easy-diy-bath-and-body-products">50 Amazing, Easy DIY Bath and Body Products</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty body drinking water meditating nutrition probiotics sleep Thu, 23 Jul 2015 17:00:13 +0000 Sarah Winfrey 1493879 at http://www.wisebread.com 7 Foods Scientifically Proven to Make You Happier http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-happier <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-foods-scientifically-proven-to-make-you-happier" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/woman_chocolate_000031568798.jpg" alt="Woman eating bar of chocolate to make herself happier" title="" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>If you're still fighting off the lingering effects of seasonal affective disorder with unhealthy comfort foods, try eating some of these seven foods instead. They're healthier than cheesy chips and proven to make you feel happier.</p> <h2>1. Chocolate</h2> <p>How couldn't it be? Not surprisingly, chocolate is a <a href="http://www.washingtonpost.com/news/to-your-health/wp/2014/04/07/why-chocolate-really-is-the-secret-to-happiness-2/">certified feel-good food</a> containing chemicals proven to alter mood. Caffeine, for starters, is known to make us bouncy and awaken our muscles. As another bonus, the compound anandamide has been singled out for positively <a href="http://www.rsc.org/chemistryworld/Issues/2004/July/anandamide.asp">affecting anxiety and depression</a>. So keep eating chocolate!</p> <h2>2. Shellfish</h2> <p>Oysters are one of the most zinc-rich foods we have, resulting again in lowered anxiety and depression. Clams are full of vitamin B12, a vitamin that your doctor has almost certainly reminded you to ingest more of due to the brain's need to make mood-improving dopamine and serotonin. Unless you suffer a shellfish allergy, try these as an indulgent way to get your brain boost.</p> <h2>3. Coffee</h2> <p>The world runs on coffee! Here's why: Women who drank more than two cups of coffee per day were 15% less likely to suffer from depression. This is partly thanks to beloved caffeine, which can <a href="http://www.prevention.com/health/healthy-living/infographic-health-benefits-coffee">increases dopamine and serotonin</a> levels within 30 minutes.</p> <h2>4. Salmon</h2> <p>Vitamin D is literally the sunshine we need to keep going, as our body converts sunlight into this mood-balancing and health-regulating nutrient. Salmon, and other foods packed with omega-3 fatty acids, are already good for you. But did you know that salmon is also rich in vitamin D? A deficiency in vitamin D is proven to <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/">contribute to depression</a> and mood swings. If you can't get out in the sun a little bit each day, try eating vitamin D rich foods like salmon, tuna, mackerel, beef liver, cheese, and egg yolks.</p> <h2>5. Broccoli</h2> <p>Eating your vegetables is not only great for overall health and weight loss, but their nutrients also make your brain happier. Broccoli has trace levels of chromium, a mineral in which many of us are deficient. Chromium increases brain function by <a href="http://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/#h6">regulating insulin</a> and metabolizing food, which in turn stabilizes mood. If you've ever had wild mood swings from a blood sugar crash, eating more whole foods like fresh broccoli could help.</p> <h2>6. Almonds</h2> <p>Keeping a stash of nuts at your desk is a good idea. Almonds, peanuts, and cashews are all well stocked in magnesium, a mineral that greatly <a href="http://umm.edu/health/medical/altmed/supplement/magnesium">aids serotonin development</a> in the brain. Lacking adequate levels of magnesium in your diet can have a visibly negative impact on your mood, contributing to depression. Keep almonds and other magnesium-rich snacks around for an afternoon pick-me-up.</p> <h2>7. Yogurt</h2> <p>Probiotics are well known as a force of good in your gut, but did you know that fixing your gut could also help fix your brain? When your digestive system has an flora imbalance in favor of &quot;bad&quot; bacteria, it can generate negative <a href="http://www.npr.org/blogs/health/2013/11/18/244526773/gut-bacteria-might-guide-the-workings-of-our-minds">signals to your brain</a> that lead to distressed and depressed behavior. A healthy balance of good bacteria such as lactobacillus rhamnosus can keep you calmer and more even-keeled throughout the day. Plus, the calcium in yogurt (especially when paired with vitamin D) <a href="http://www.ncbi.nlm.nih.gov/pubmed/11834431">helps regulate mood</a> as well.</p> <p><em>What foods do you eat to boost your mood?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/amanda-meadows">Amanda Meadows</a> of <a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-happier">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-4"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">The Best and Worst Nuts, by Nutrition and Price</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes">End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-increase-your-sex-drive">7 Foods Scientifically Proven to Increase Your Sex Drive</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful">7 Foods Scientifically Proven to Make You (More) Beautiful</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Personal Development food for depression food science healthy eating nutrition Tue, 14 Apr 2015 17:00:19 +0000 Amanda Meadows 1382361 at http://www.wisebread.com 7 Foods Scientifically Proven to Make You (More) Beautiful http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/7-foods-scientifically-proven-to-make-you-more-beautiful" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/little-girl-strawberries-nature-iStock_000051686516_Small.jpg" alt="little girl strawberries" title="little girl strawberries" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Beauty is in the eye of the beholder, but that doesn't mean you can't help it along. Our diet plays a strong role in how we look and feel. These seven foods will do wonders for that reflection in the mirror.</p> <h2>1. Salmon</h2> <p>Everyone says salmon makes your skin glow, and in this case, everyone is right. Salmon and other fatty fishes such as tuna are loaded with iron, vitamin B12, and omega-3 fatty acids. Not only do these compounds <a href="http://health.howstuffworks.com/skin-care/daily/tips/quick-tips-will-eating-salmon-make-my-skin-look-healthier-.htm">give you radiant skin</a>, they also provide your scalp and hair with plenty of nourishment. If you don't eat fish, flaxseed is a great alternative that provides similar benefits.</p> <h2>2. Lean Protein</h2> <p>Speaking of hair, do your locks need a boost from the inside out? Add some lean proteins such as chicken, turkey, or eggs to your diet. Protein helps <a href="http://womenshair.about.com/od/healthyhairmaintenance/tp/The-Best-Foods-For-The-Healthiest-Hair.htm">restore and preserve the shine</a> of your hair, as well as making it grow faster and stronger.</p> <h2>3. Berries</h2> <p>Cranberries, blueberries, and acai berries are <a href="http://www.joybauer.com/food-articles/berries.aspx">loaded with antioxidants</a>. These antioxidants aid blood flow and promote regular cell turnover to keep skin looking and feeling its best. Antioxidants keep wrinkles at bay, too.</p> <h2>4. Citrus</h2> <p>Vitamin C does a whole body good, inside and outside. It helps <a href="http://www.oralb.com/topics/lack-of-vitamin-c-gums.aspx">strengthen gums</a>, the foundation of a beautiful smile. Vitamin C also helps our bodies produce collagen, the tissue that gives skin its elasticity and smooth appearance. As we age, our bodies naturally produce less collagen, so a boost in vitamin C helps keep us looking our best.</p> <h2>5. Dried Fruit</h2> <p>Want stronger hair and nails? Reach for a handful of dried fruit such as raisins or apricots the next time you get the munchies. Many dried fruits are <a href="https://beautyhealthtips.in/amazing-beauty-benefits-dry-fruits-almonds-raisins-walnuts-cashew-nuts-pistachios-benefits/">rich in iron</a>, a key nutrient for healthy hair and nails.</p> <h2>6. Greens</h2> <p>Here's another great reason to get your greens, be they kale, broccoli, or spinach: Your hair will thank you for it. The <a href="http://www.webmd.com/diet/leafy-greens-rated">abundant vitamins A and C</a> in green vegetables keep your hair soft, smooth, glossy, and strong.</p> <h2>7. Whole Grains</h2> <p>We often hear about the benefits of whole grains to <a href="http://www.joybauer.com/food-articles/whole-grains.aspx">control our weight</a> and keep us regular. And those benefits are warranted. Did you know whole grains are also incredible for the skin? The iron, zinc, and vitamin B in whole grains fight acne and keep our complexion even and clear.</p> <p>Using topical beauty treatments can cost a fortune and the results are often mixed. When we condition the body from the inside out, not only do we improve our overall health, but others see it too. Enjoy these foods and you'll make your best, most beautiful first impression.</p> <p><em>Are these beautiful foods part of your diet?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/christa-avampato">Christa Avampato</a> of <a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-5"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/8-supposedly-unhealthy-foods-that-are-actually-good-for-you">8 Supposedly Unhealthy Foods That Are Actually Good for You</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-that-are-scientifically-proven-to-increase-happiness">7 Foods That Are Scientifically Proven to Increase Happiness</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty food for beauty food science healthy food nutrition Tue, 17 Mar 2015 11:00:07 +0000 Christa Avampato 1336600 at http://www.wisebread.com 8 Supposedly Unhealthy Foods That Are Actually Good for You http://www.wisebread.com/8-supposedly-unhealthy-foods-that-are-actually-good-for-you <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/8-supposedly-unhealthy-foods-that-are-actually-good-for-you" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/woman-drinking-coffee-cafe-Dollarphotoclub_69832554.jpg" alt="woman drinking coffee" title="woman drinking coffee" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Are you a coffee lover, but you abstain for health reasons? Or do you love snacking on popcorn, but rarely indulge because it's a &quot;junk food?&quot; Then good 'ole science has your back. The following eight foods have gotten a bad rap over the years, but in fact can play a big part in a healthy diet. (See also: <a href="http://www.wisebread.com/11-health-foods-not-worth-the-money?ref=seealso">11 Health Foods Not Worth the Money</a>)</p> <h2>1. Coffee</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/coffee%20cup%20shop.jpg" width="605" height="340" alt="" /></p> <p>We've long been told that drinking coffee will lead to a long list of ills: stunted growth, heart disease, and even cancer. It turns out that no correlation has been found between these conditions and drinking coffee, and that people who drink coffee regularly tend to be healthier overall.</p> <p>Coffee has been shown to do exactly what you think it does: decrease risk of depression and improve cognitive function. Studies have also shown that coffee may even have&nbsp;<a href="http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/coffee-and-health/faq-20058339">long-term health benefits</a>, such as protection against diabetes, liver disease, and Parkinson's disease. The key is to stop at two cups a day &mdash; over-consumption can lead to risks, especially for individuals with a specific genetic mutation. And go easy on the cream and sugar.</p> <h2>2. Potatoes</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/roasted%20potatoes.jpg" width="605" height="340" alt="" /></p> <p>Before you speed off to the drive-thru, no, we're not talking about french fries. Potatoes are often vilified because of the way we tend to eat them: fried or loaded with butter and cheese. But on their own, these starchy vegetables are actually a <a href="http://www.whfoods.com/genpage.php?tname=foodspice&amp;dbid=48">low-calorie, high-fiber food</a>. Potatoes are loaded with vitamin B6, which helps build and support cells, and other vitamins and minerals like potassium. New studies show that potatoes may also help regulate blood sugar. Try preparing a delicious side dish of skin-on, cubed potatoes roasted with olive oil and garlic.</p> <h2>3. Eggs</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/sunny%20side%20up%20eggs.jpg" width="605" height="340" alt="" /></p> <p>Worried about your cholesterol? No eggs! That's what we've been told for years, and the cholesterol content in egg yolks has scared away many people who are concerned about their health. Luckily, we've learned over the past 30 years that saturated fat intake has more to do with raising cholesterol levels in the blood than consuming cholesterol from food. Eggs are incredibly&nbsp;<a href="http://www.webmd.com/diet/good-eggs-for-nutrition-theyre-hard-to-beat?page=1">high in protein </a>and have just 75 calories each, along with a whole host of nutrients. Balance is key for a healthy diet &mdash; if you have a couple of eggs for breakfast, limit your saturated fat intake for the rest of the day. You should still consult your doctor before adding eggs to your diet if you have high cholesterol.</p> <h2>4. Peanut Butter</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/peanut%20butter%20toast.jpg" width="605" height="340" alt="" /></p> <p>At last, you can feed your kid (and yourself) that peanut butter sandwich without worry. Not many people think of this popular nut butter as a health food, but in moderation it can contribute to a healthy diet. Peanut butter is&nbsp;<a href="http://www.prevention.com/food/smart-shopping/healthy-eating-why-peanut-butter-good-you">high in protein and fiber</a>, so even though it's high in calories, it will keep you full for longer and in turn stop you from eating more. It is also rich in vitamin E and magnesium, and studies show that eating nuts or nut butter may help prevent diabetes. Be sure to select a brand that is low in sodium and sugar and has natural ingredients.</p> <h2>5. Alcohol</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/beer%20sampler.jpg" width="605" height="340" alt="" /></p> <p><a href="http://www.hsph.harvard.edu/nutritionsource/alcohol-full-story/">Alcohol can be healthy</a>, but self-control is key. An all-night binge session doesn't count as healthy by a long shot, but a glass of wine every night does a body good. A large number of studies have shown that moderate drinking (one drink per day for women, two per day for men) can considerably decrease your risk for cardiovascular diseases. Alcohol can also reduce risk for gallstones and Type 2 diabetes. It's important to remember that if drinking exceeds healthful levels, alcohol swiftly becomes bad for your health. Excessive drinking has the opposite effect, increasing your risk for heart problems and potentially causing major liver trauma.</p> <h2>6. Canned Beans</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/baked%20beans%20can.jpg" width="605" height="340" alt="" /></p> <p>Canned food items have been criticized in recent years due to concerns over <a href="http://www.npr.org/blogs/thesalt/2014/02/26/283030949/government-studies-suggest-bpa-exposure-from-food-isn-t-risky">leakage of the plastic additive BPA</a>. Some also believe that canned products are not as nutritious as their fresh, dried, and frozen counterparts. Recent studies have shown that we don't have to pick convenience over health &mdash; BPA has shown to be harmless in normal amounts, and canned beans are <a href="http://healthyeating.sfgate.com/dried-beans-vs-canned-beans-nutritional-values-3026.html">nutritionally comparable to dried beans</a>, with only slightly fewer nutrients. The key is to buy cans with &quot;no salt added&quot; or rinse salted beans well to remove much of the added sodium. Store leftover beans in a container and not in the can.</p> <h2>7. Popcorn</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/popcorn%20pot.jpg" width="605" height="340" alt="" /></p> <p>When thinking about junk food, popcorn is a snack that often comes to mind. High-calorie movie theatre versions laden with fake butter, oil, and salt are to blame. Many microwave brands are also loaded with chemicals and harmful fat. Homemade popcorn, on the other hand, is a whole grain, high in fiber, and low in calories. One cup of air-popped popcorn has just <a href="http://www.livestrong.com/article/399546-how-healthy-is-popcorn/">31 calories</a> and zero grams of fat, and contains essential B vitamins and minerals. Try popping some at home for a healthy snack.</p> <h2>8. Whole Milk and Yogurt</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5123/whole%20milk.jpg" width="605" height="340" alt="" /></p> <p>Because full-fat dairy is high in saturated fat, we've long been told to avoid it. Many people reach for the low-fat and fat-free varieties of milk and yogurt when they visit the dairy aisle. More saturated fat means more body fat, and less means less, right? According to some studies about the <a href="http://www.npr.org/blogs/thesalt/2014/02/12/275376259/the-full-fat-paradox-whole-milk-may-keep-us-lean">impact of full-fat dairy</a>&nbsp;on weight, this may not be true. Subjects that consumed whole milk and dairy were more likely to have a trim waistline than those that didn't. Scientists aren't sure why this is the case, citing feeling satiated or a change in metabolism as possible causes. There is one thing we do know: full-fat organic dairy contains beneficial omega-3 fatty acids, making it a healthy choice when eaten in the right amounts.</p> <p><em>Have you been avoiding any of these allegedly harmful foods?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/laurel-randolph">Laurel Randolph</a> of <a href="http://www.wisebread.com/8-supposedly-unhealthy-foods-that-are-actually-good-for-you">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-6"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful">7 Foods Scientifically Proven to Make You (More) Beautiful</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-health-foods-that-are-actually-making-you-fatter">10 Health Foods That Are Actually Making You Fatter</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-that-are-scientifically-proven-to-increase-happiness">7 Foods That Are Scientifically Proven to Increase Happiness</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty food science healthy food nutrition unhealthy food Tue, 24 Feb 2015 18:00:09 +0000 Laurel Randolph 1302599 at http://www.wisebread.com 6 Foods Scientifically Proven to Increase Your Lifespan http://www.wisebread.com/6-foods-scientifically-proven-to-increase-your-lifespan <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/6-foods-scientifically-proven-to-increase-your-lifespan" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/grilled-salmon-salad-Dollarphotoclub_65341125.jpg" alt="grilled salmon salad" title="grilled salmon salad" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Abraham Lincoln once said, &quot;In the end, it's not the years in your life that count. It's the life in your years.&quot; True. But also&hellip; a few more years couldn't hurt. (See also: <a href="http://www.wisebread.com/live-long-and-prosper-with-these-15-small-healthy-habits?ref=seealso">Live Long and Prosper With These Healthy Habits</a>)</p> <p>Over the last 150 years, human life expectancy has doubled, mainly due to modern medicine, technology, and advances in diet. How can you make sure you're taking full advantage? To live longer and healthier, incorporate these incredible foods into your diet.</p> <h2>1. Vitamin D</h2> <p>You may have heard about these <a href="http://blog.23andme.com/health-traits/getting-long-in-the-telomeres/">wondrous things called telomeres</a>, the tips of DNA whose length has been proven to correlate with longevity. Vitamin D acquired through a wide variety of sources including sunlight, dairy, and fatty fish like salmon and tuna directly impacts the length of telomeres. The more vitamin D we have, the&nbsp;<a href="http://sciencenordic.com/vitamin-d-prolongs-life">longer our telomeres</a>. Milk, it does a body good.</p> <h2>2. Probiotics</h2> <p>Much of our immunity, the ability to prevent and fight disease, <a href="http://www.ncbi.nlm.nih.gov/pubmed/23426535">lives in the flora of our gut</a>. Sugar and highly-processed foods (essentially almost any food product that has a commercial on television!) eats away at our fabulous flora. To maintain healthy flora levels, eat a healthy dose of foods that are&nbsp;<a href="http://www.huffingtonpost.com/2012/05/15/probiotic-remedies_n_1507166.html">high in probiotics</a> such as pickled and fermented veggies and yogurt.</p> <h2>3. Antioxidants</h2> <p>Antioxidants are compounds that <a href="http://www.todaysdietitian.com/newarchives/050311p32.shtml">reduce the likelihood of disease </a>and fight aging. Luckily, they can be found in a wide variety of foods. Some of the most potent antioxidants are in a class called polyphenols, and they're found in foods such as organic raw chocolate and green tea.</p> <h2>4. Vitamin B12</h2> <p>Keep your energy pumping by getting your fill of vitamin B12. B12 is involved in the production of nerve cells, red blood cells, and DNA. It's also heavily involved in brain health. Vegans and vegetarians have a tough time getting enough B12 because it is found in greatest abundance in meat, fish, and dairy so if you are vegan or vegetarian you can get a synthetic form of B12 in fortified cereals and tofu.</p> <h2>5. Turmeric</h2> <p>Indian cuisine makes full use of this magical spice so it's no wonder that people from India often have very long life expectancies. Turmeric contains curcumin, an active ingredient proven to fight inflammation and <a href="http://mrvitaminsnews.com.au/alzheimers-disease/curcumin-from-curry-spice-improves-vascular-and-cognitive-health">blocks cancer-causing pathways</a> in cells. It's also perfect sprinkled on roasted veggies, salads, and even in smoothies.</p> <h2>6. Vitamin A</h2> <p>Found in great abundance in carrots, sweet potatoes, and dark leafy greens such as kale, vitamin A <a href="http://www.drweil.com/drw/u/ART02759/facts-about-vitamin-a">fights infection and improves eye health</a>. But be a bit careful with this one because it is possible to have too much of this good thing, and that causes nausea and irritability. One helping of any of these veggies per day provides you with more than enough to stay healthy without making you sick.</p> <p>Modern medicine is a marvel and we're so lucky to have it. However, the food we eat has just as much to do with our health as any miracle drug, and probably more. Incorporate these foods into your diet and you'll be living in up while living well. Buon appetitto!</p> <p><em>Are you getting enough of these life-lengthening foods and nutrients?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/christa-avampato">Christa Avampato</a> of <a href="http://www.wisebread.com/6-foods-scientifically-proven-to-increase-your-lifespan">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-7"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/book-review-in-defense-of-food">Book review: In Defense of Food</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/hungry-have-a-drink">Hungry? Have a drink.</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/curing-warts-removing-splinters-and-19-other-bizarre-uses-for-banana-peels">Curing Warts, Removing Splinters, and 19 Other Bizarre Uses for Banana Peels</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-new-face-of-poverty-is-fat">The new face of poverty is fat</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink General Tips Health and Beauty food nutrients Health lifespan nutrition Mon, 26 Jan 2015 12:00:11 +0000 Christa Avampato 1282998 at http://www.wisebread.com 11 Health Foods Not Worth the Money http://www.wisebread.com/11-health-foods-not-worth-the-money <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/11-health-foods-not-worth-the-money" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/iStock_000033510988_Large.jpg" alt="baby food" title="baby food" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>If you're at all like me, food takes up a significant chunk of your budget each month. And if you care about things like eating whole foods, buying locally grown food, eating fair trade goods, and eating food that is raised in an environmentally responsible manner, your food spending can take an even bigger bite out of a budget. (See also: <a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck?ref=seealso">10 Foods With the Most Bang for Your Buck</a>)</p> <p>While the cultural shift toward better and more responsible eating seems to be a good thing overall, the truth is that there are some foods you don't need to splurge on. These foods either aren't as good for you as you might think, or they don't have the benefits that have been touted in the past.</p> <h2>1. Gluten-Free Foods</h2> <p>Though up to 30% of people in the United States would like to <a href="http://www.nytimes.com/2014/02/18/business/food-industry-wagers-big-on-gluten-free.html?_r=0">eat less gluten</a>, recent studies show that <a href="http://www.forbes.com/sites/rosspomeroy/2014/05/15/non-celiac-gluten-sensitivity-may-not-exist/">gluten sensitivity doesn't actually exist</a>. Thus, unless you have Celiac Disease, you probably don't need to pay so much to get rid of the gluten. If you suffer from the symptoms of what has been called gluten sensitivity, it's more likely to need to remove the short-chain carbs called FODMAPs. These are found in bread, among other things, but are not tied to gluten.</p> <h2>2. Multigrain Bread</h2> <p>&quot;Multigrain&quot; is a word that <a href="http://www.wisebread.com/getting-whole-grain-nutrition">sounds healthy but actually isn't</a>. While its use does indicate that a product contains more than one grain, those grains can be as processed as the manufacturer wants to make them. If high quality bread is important to you, <a href="http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/multigrain/faq-20057867">buy whole grain bread instead</a>. That bread will have more fiber, higher nutrient concentrations, and other compounds in the grain that are destroyed by processing.</p> <h2>3. Organic Baby Food</h2> <p>You want to buy your child the best, right? Especially when they are so young and fragile. Multiple studies have shown, though, that organic baby food&nbsp;<a href="http://www.washingtonpost.com/national/health-science/organic-baby-food-its-more-expensive-but-it-may-not-be-more-nutritious/2013/03/18/b24f91d6-656a-11e2-b84d-21c7b65985ee_story.html">doesn't have any more nutrients</a> than the less expensive, non-organic type. They&nbsp;<a href="http://www.sciencedirect.com/science/article/pii/S0308814600001679">don't have less pesticide residue</a>, either. So instead of paying so much for baby food, why not spend that money on something that will actually enhance your child's life?</p> <h2>4. Smoothies From the Store</h2> <p>A smoothie is fruity, yogurt-y, wheat grass-y goodness, right? Not if you buy it from the store. Most of those are <a href="http://news.yahoo.com/blogs/sideshow/-experts-warn-fruit-smoothies-may-be-just-as-unhealthy-as-soda-201445900.html">so high in sugar</a>, they are more comparable to drinking a soda than to biting into a peach. Instead of spending all that money at the store, make your own smoothie at home. That way, you control how much sugar you add, so it ends up both cheaper and healthier.</p> <h2>5. Stick Margarine</h2> <p>It's not butter, so it must be healthy, right? Wrong! Margarine replaced the supposedly bad fats in butter with partially hydrogenated fats. For a while, science thought those were good for us. As it turns out, these do damage to arteries and other blood vessels. Instead, <a href="http://www.trueactivist.com/butter-vs-margarine-the-big-fat-butter-lie/">eat real butter</a>. Not only does it contain healthier fats, but it has compounds that inhibit tumors and contains relatively high concentrations of the fat-soluble vitamins.</p> <h2>6. Energy Bars</h2> <p>Most energy bars contain a lot of filler material, which usually translates into food that takes up space in your stomach but doesn't offer much in the way of nutritional value. They also tend to be high in sugar, and some of them have way too many calories for a snack, even if you're refueling after a workout. Instead of spending so much on these, buy the raw ingredients to <a href="http://www.wisebread.com/cheaper-and-healthier-20-tasty-energy-bars-you-can-make-at-home">make your own</a>, instead. Save money and eat something that will actually help your body perform.</p> <h2>7. Enhanced Water</h2> <p>Enhanced water is basically a way for water companies to get more of your money without adding much value. And, sometimes, they also add quite a bit of sugar. For most purposes, regular water is the best beverage to choose. If you're exercising hard, you may want to replace electrolytes, but even then there are better and more cost effective ways to do that without buying the expensive water. (See also: <a href="http://www.wisebread.com/save-money-with-these-10-homemade-healthy-energy-and-sports-drinks?ref=seealso">Save Money With These 10 Homemade, Healthy Sports and Energy Drinks</a>)</p> <h2>8. Organic Fruits and Vegetables</h2> <p>Apparently, organic fruits and vegetables&nbsp;<a href="http://www.smartplanet.com/blog/science-scope/organic-food-isnt-actually-any-better-for-you-and-its-way-more-expensive/">don't actually offer many benefits</a>&nbsp;that we'd like to believe they do. They aren't more nutritious, and they don't offer much, if anything, in the way of health benefits. If you're concerned about pesticides, you can still save money. <a href="http://www.eatingwell.com/food_news_origins/organic_natural/15_foods_you_dont_need_to_buy_organic">These 15 foods</a> are the ones least affected by pesticides, and so you don't have to buy them organic.</p> <h2>9. Low-Fat Foods</h2> <p>The medical establishment has long held that we need to eat less fat but, as it turns out, the more expensive, lower fat foods aren't better for you. When it comes down to fat and diet, it's more about the&nbsp;<a href="http://www.webmd.com/diet/low-fat-diet">type of fat you eat</a>&nbsp;than the amount. This is why it's actually better to eat the full-fat version of milk products and peanut butter. In addition, when they take out the fat, they often have to add sugar and other additives to make the food palatable, so foods lower in fat can end up having as many calories &mdash; or more! &mdash; than their full-fat counterparts.</p> <h2>10. Granola</h2> <p>Before you pour milk over those breakfast grains, check the box. Often, granola has so much added sugar that it's worse that almost anything else you can have for breakfast. Sure, it looks good, with all those oats and grains and nuts and even dried fruit, but the truth is that granola is&nbsp;<a href="http://livehealthy.chron.com/bad-granola-diet-3032.html">not nearly as healthy as it looks</a>. As with so many other things, it's better for you and cheaper to make your own, so you control how healthy it is based on what you put in it.</p> <h2>11. Prepackaged Health Food</h2> <p>As with any prepackaged food, buying it this way is more expensive than buying in bulk or making it yourself and repackaging it at home. Sure, it's nice to have your almonds portioned into 200 calorie snack sizes, but it's not usually worth the extra money. So buy your health foods in larger quantities and take the time to portion them out yourself, or just make it from scratch in the first place.</p> <p>There are so many ways to eat well without breaking your budget. Avoiding spending more on these foods is a great place to start!</p> <p><em>What supposedly healthy foods do you avoid? How do you eat well and save money, too?</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/sarah-winfrey">Sarah Winfrey</a> of <a href="http://www.wisebread.com/11-health-foods-not-worth-the-money">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-8"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/20-healthy-habits-that-can-hurt-you">20+ Healthy Habits That Can Hurt You</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-killer-ways-to-really-actually-lose-weight">7 Killer Ways to Really, Actually Lose Weight</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-simple-ways-to-lower-your-cholesterol">10 Simple Ways to Lower Your Cholesterol</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/thinking-of-going-on-a-diet-heres-how-to-figure-out-which-one-is-right-for-you">Thinking of Going on a Diet? Here&#039;s How to Figure Out Which One Is Right for You</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/youre-doing-it-wrong-6-health-and-fitness-rules-that-have-changed">You&#039;re Doing It Wrong: 6 Health and Fitness Rules That Have Changed</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty diet fitness Health nutrition shopping Mon, 05 Jan 2015 18:00:08 +0000 Sarah Winfrey 1275084 at http://www.wisebread.com 12 Easy Ways to Sneak More Nutrition Into Your Food http://www.wisebread.com/12-easy-ways-to-sneak-more-nutrition-into-your-food <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/12-easy-ways-to-sneak-more-nutrition-into-your-food" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/honey-muffins-481912187-small.jpg" alt="honey muffins" title="honey muffins" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>Getting the best nutrition possible is a no-brainer, but eating nutrient-dense food on a regular basis can be harder than it sounds. Even if you are eating the right foods, you can often still add an extra boost to snacks and meals. (See also: <a href="http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead?ref=seealso">Multivitamins Aren't as Good for You as You Think: Eat These Real Foods Instead</a>)</p> <p>Read on for tips on hiding extra nutrients in the foods you already love without changing the reasons you love them.</p> <h2>1. Flax</h2> <p>Flax seed packs a surprising nutritional punch. It's loaded with omega-3 fatty acids and fiber, and studies suggest it can positively affect your cholesterol levels. Flax is not easily digestible in whole seed form, so be sure to buy it ground or, even better, grind it yourself with a coffee grinder before using. The oil in flax can go rancid, so store it in the refrigerator.</p> <p>Adding a tablespoon or two to baked goods like muffins and pancakes won't noticeably affect the taste or the texture. It's perfect mixed into homemade granola or simply stirred into oatmeal. If you're into cooking vegan, you can also use flax as an egg replacer. Just swap an egg for some ground flax and water and boom! You have a <a href="http://www.bobsredmill.com/recipes.php?recipe=7157">healthy egg replacer</a>.</p> <h2>2. White Whole Wheat Flour</h2> <p>We all know we're supposed to eat whole wheat, but sometimes the homemade version doesn't please picky eaters. In comes <em>white</em> whole wheat flour. A lighter and milder tasting flour with all of the benefits of whole wheat, it more seamlessly swaps for all-purpose flour in <a href="http://www.kingarthurflour.com/recipes/tasting-is-believing-whole-grain-brownies-recipe">your favorite recipes</a>. Some ideas include pancakes, breads, pizza dough, muffins, and cookies. If you're really put off by the taste of whole wheat, try substituting for half of the flour called for in the recipe.</p> <h2>3. Leafy Greens</h2> <p>Leafy greens are full of vitamins, minerals, and fiber, so why aren't we eating them all of the time? If you're tired of salad, sneaking them into different dishes makes getting your dose of greens easy. Add chopped greens to soups like chili and all broth-based soups when they are almost done cooking. Add thawed and chopped frozen spinach to <a href="http://www.bonappetit.com/recipe/turkey-spinach-meatballs">meatballs</a> and meatloaf. Include a handful of kale or spinach in your smoothie, and other than changing the drink's color, you won't even notice it.</p> <h2>4. Chia Seeds</h2> <p>Many vegans and vegetarians have discovered the magic of chia seeds, and you should too! The tiny seeds offer high-quality protein and much-sought-after omega-3 fatty acids. They are tiny in size, have a mild taste, and are an easy addition to smoothies and baked goods. They also <a href="http://www.nytimes.com/recipes/1016254/chia-seed-breakfast-pudding.html">magically create pudding</a> when combined with milk or nondairy milk.</p> <h2>5. Yogurt</h2> <p>There's a good chance you're already eating yogurt. It's a great source of calcium and probiotics &mdash; and everyone knows it. But did you know that you can incorporate yogurt into your cooking, and in the process replace excess fats? <a href="http://www.bonappetit.com/recipe/french-yogurt-cake">Yogurt is great for baking</a>, as it adds a nice flavor and moistness to recipes. You can even use it in place of buttermilk: just use a mixture of &frac12; yogurt and &frac12; milk. Plain Greek yogurt can be used in place of sour cream for items like tzatziki-style sauces, which makes a great replacement for ranch dressing. And don't forget to add some to your smoothies. Just beware of flavored and sweetened yogurts, as they tend to be full of sugar.</p> <h2>6. Carrots and Zucchini</h2> <p>Moms across America have been hiding carrots and zucchini in kid's meals for years. That's because once cooked and blended, they add fiber and vitamins without greatly affecting taste. For adults, it's just a good way of adding a serving of vegetables to that spaghetti you were craving. Add these veggies to sauces, casseroles, and <a href="http://www.thekitchn.com/10-ways-to-eat-your-vegetables-for-dessert-177912">shred them raw into baked goods</a>.</p> <h2>7. Tofu</h2> <p>Tofu offers protein, calcium, and vitamins without the unhealthy fats of meat. Not everyone loves eating a big piece of steamed tofu, but you can still incorporate this healthful item into your diet. Add crumbled, firm tofu to burgers, meatballs, and other recipes using ground meat to lessen the guilt. Silken tofu blends seamlessly into smoothies and can be transformed into desserts like pudding and <a href="http://chocolatecoveredkatie.com/2013/04/11/secretly-healthy-cappuccino-cloud-cheesecake/">cheesecake</a>.</p> <h2>8. Raw Honey</h2> <p>Honey has long been seen as a natural alternative to refined sugar, but switching to raw honey is even better for you. Raw honey has not been processed like most mainstream honey, and as a result contains more vitamins and minerals. If you're going to sweeten up that coffee or tea, you might as well get a little dose of vitamins, too. Honey can be used in place of sugar in many baking recipes, as long as <a href="http://www.homebaking.org/foreducators/askexperts/bakinghoney.html">you keep a few things in mind</a>.</p> <h2>9. Whole Wheat Pasta</h2> <p>If you're going to eat a bowl of pasta, at least make it whole wheat. Recent studies suggest that <a href="http://www.npr.org/blogs/thesalt/2014/09/01/344315405/cutting-back-on-carbs-not-fat-may-lead-to-more-weight-loss">refined carbohydrates can cause more weight gain than dietary fat</a>, so making the switch to whole wheat can make a real difference in your diet. The explosion of whole wheat pasta onto market shelves in the past few years means more options and better texture and taste. It's now easy to swap the more fiber-rich whole wheat pasta in all your favorite dishes without anyone being the wiser.</p> <h2>10. Olive Oil</h2> <p>Olive oil may seem obvious, but many people are still cooking with the healthy oil in a very limited way. Instead of using olive oil just for sauteing, use it whenever a recipe calls for oil (unless you are frying or cooking at high heat). You can use olive oil in all dressings and sauces, and, as long as the recipe doesn't call for more than half a cup, when baking in place of vegetable oil. If your cake recipe calls for a large dose of oil, replace a portion of the oil so the olive oil doesn't overwhelm the flavor.</p> <h2>11. Broccoli and Cauliflower</h2> <p>Cruciferous vegetables contain vitamins, fiber, and disease-fighting phytochemicals. Too bad everyone isn't in love with the &quot;little trees&quot; broccoli and cauliflower. Luckily, you can utilize these vegetables in interesting ways to add a boost to your favorite dishes.</p> <p><a href="http://www.realsimple.com/food-recipes/browse-all-recipes/tortellini-broccoli-pesto-00100000116113/">Steamed broccoli makes a delicious pesto</a>,and is a great addition to <a href="http://diethood.com/cream-broccoli-potato-soup-kitchenaid-stand-mixer-giveaway">potato soup</a>.</p> <p>Cauliflower is <a href="http://www.yummyinspirations.net/2013/04/12-unique-ways-to-get-your-kids-to-eat">especially versatile</a> and can substitute for rice, pizza crust, and is undetectable when added to mashed potatoes.</p> <h2>12. Avocado</h2> <p>Avocado is a versatile fruit full of heart-healthy fat. Even if you are not an avocado fanatic, you can incorporate it into your diet in surprising ways, often replacing unhealthy saturated fat. <a href="http://www.huffingtonpost.com/2014/04/23/avocado-smoothies_n_5193023.html">Avocados make surprisingly good smoothies</a> that often taste more like milkshakes. You can <a href="http://www.thekitchn.com/substitute-this-avocado-for-butter-when-baking-174382">incorporate avocado into your baking</a> and decrease the fat by up to 40%. Incorporating avocado into your diet can also be as easy as using mashed, smooth avocado in place of mayo on sandwiches.</p> <p><em>How do you like to add nutrients to your favorite dishes? Please share in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/laurel-randolph">Laurel Randolph</a> of <a href="http://www.wisebread.com/12-easy-ways-to-sneak-more-nutrition-into-your-food">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-9"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/11-health-foods-not-worth-the-money">11 Health Foods Not Worth the Money</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful">7 Foods Scientifically Proven to Make You (More) Beautiful</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/8-supposedly-unhealthy-foods-that-are-actually-good-for-you">8 Supposedly Unhealthy Foods That Are Actually Good for You</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/turbo-charge-your-diet-with-superfoods">Turbo-Charge Your Nutrition With Superfoods</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-health-foods-that-are-actually-making-you-fatter">10 Health Foods That Are Actually Making You Fatter</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty diet healthy food nutrients nutrition vegetables Fri, 10 Oct 2014 15:00:07 +0000 Laurel Randolph 1229406 at http://www.wisebread.com 10 Foods With the Most Bang for Your Buck http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-foods-with-the-most-bang-for-your-buck" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/woman-buying-milk-178486201-small.jpg" alt="woman buying milk" title="woman buying milk" class="imagecache imagecache-250w" width="250" height="140" /></a> </div> </div> </div> <p>What does it mean to get the most for your money when it comes to food? If you want to get the most calories for your dollar, you needn't look much further than the nearest fast food chain, which will gladly serve up a high-calorie burger, french fries, or a milkshake for less than $1.</p> <p>And that cheap food sure feels like a bargain. You're full, only $1 dollar poorer, and you can be back at your desk within 20 minutes' time.</p> <p>But whether that food is <em>really</em> the most cost-effective thing to eat depends on how you look at value. Sure, you'll probably get the most <em>calories</em> for your money from fast foods or junk food. The problem is that in the United States, what most people need isn't more calories, it's more <em>nutrients</em>.</p> <p>The latest statistics show that more than two-thirds of <a href="http://frac.org/initiatives/hunger-and-obesity/obesity-in-the-us/">Americans are overweight or obese</a>. And while corpulence used to be considered a sign of wealth, rates of obesity are just as high or <a href="http://civileats.com/2012/06/27/the-obesity-paradox-overfed-but-undernourished/">higher in the most disadvantaged populations</a>. But despite all those calories, most Americans <a href="http://www.ers.usda.gov/publications/eib-economic-information-bulletin/eib96/report-summary.aspx#.U-pGqfldWy4">fall short of the recommended dietary guidelines</a> for many key nutrients. In other words, the concept of getting the most for your money when it comes to buying food has changed. And, at a time when more people than ever are overfed but still undernourished, experts suggest we should be stretching our food budgets by seeking out the foods that cost the least and provide the highest possible level of nutrition. (See also: <a href="http://www.wisebread.com/how-to-eat-well-on-just-20-a-week-with-meal-plans?ref=seealso">How to Eat Well on Just $20 a Week (With Meal Plans!)</a>)</p> <p>A publication created by the U.S. Department of Agriculture in 2012 looked at different ways of <a href="http://www.ers.usda.gov/publications/eib-economic-information-bulletin/eib96.aspx#.U-pZjfldWy5">measuring the value of food and food costs</a> beyond cost-per-calories. It compared cost per 100 calories, cost per 100 edible grams, and cost per portion. What it found is that you can fill your plate &mdash; and your stomach &mdash; with some very healthy foods for less than the cost of a fast-food burger.</p> <p>So what are the cheapest healthy foods you can buy? Here are the 10 top contenders.</p> <h2>Corn Tortillas</h2> <p>Corn tortillas are cheap food no matter how you look at them; they're cheap per calorie, they're cheap per portion, and they require little or no preparation (although if you're ambitious, <a href="http://allrecipes.com/recipe/corn-tortillas/">you can make your own</a>.) These aren't nutritional powerhouses on their own, but they're <a href="http://nutritiondata.self.com/facts/baked-products/5183/2">relatively low in calories</a> and if you stuff them with some of the other foods on this list, you'll have a great, low-cost, nutritious meal.</p> <h2>Beans</h2> <p>Pinto beans and other dried beans are among the least expensive foods per portion size. And that's good news. Beans are powerful disease fighters that are <a href="http://www.webmd.com/diet/features/beans-protein-rich-superfoods">high in fiber, protein, and antioxidants</a>. They're filling, flavorful, and they come at a price of about 27 cents per cup. And they aren't that hard to cook up. <a href="http://www.wisebread.com/25-delicious-healthy-and-cheap-bean-recipes">Really</a>.</p> <h2>Onions</h2> <p>Onions have been a staple food in many cultures for centuries; the Egyptians even worshipped these pungent layers of peel. What's not to love? They're easy to grow, can be stored for long periods, and they add loads of flavor to any dish. Plus, <a href="http://www.webmd.com/diet/features/onions-full-of-nutrients">they're high in vitamin C and disease fighting compounds</a>. And, at 55 cents per pound, onions are one of the least expensive vegetables out there.</p> <h2>Carrots</h2> <p>Carrots can be cooked into <a href="http://www.foodnetwork.com/recipes/rachael-ray/curried-carrot-soup-recipe.html">soups</a>, baked into <a href="http://allrecipes.com/recipe/carrot-pie/">pies</a>, or are great with a little dip as an afternoon snack. They also come with <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2383/2">plenty of fiber and tons of vitamin A</a>. The cost? About 63 cents per cup.</p> <h2>Potatoes</h2> <p>Potatoes have gotten a bad rap in recent years, mostly as a result of diets like Atkins or South Beach, which aim to limit carbohydrates. However, it's important to remember that potatoes have been a staple food for people around the world for centuries. Plus, many of the studies that have vilified potatoes have lumped steamed or baked potatoes together with French fries and potato chips. (See also: <a href="http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes?ref=seealso">End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes</a>)</p> <p>In reality, a plain potato is <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2770/2">relatively low in calories, and very high in fiber and vitamins</a>. Plus, potatoes have also been <a href="http://www.mendosa.com/satiety.htm">found to be the most satisfying food on the Satiety Index</a>, which means a helping will keep you feeling fuller longer. All that for about 53 cents per cup.</p> <h2>Bread</h2> <p>Bread is another food that many health-conscious people have banished from the table, and in some cases for good reason. Research has shown that eating too much starchy food &mdash; especially at the expense of fruits and vegetables &mdash; contributes to obesity. That said, whole grains are associated with <a href="http://www.webmd.com/diet/features/truth-about-bread-and-diet">lower levels of unhealthy belly fat</a>. The bottom line? If you stick to whole grain breads and avoid overdoing it, you'll be just fine. Look for day-old bread at your local bakery, or buy in bulk on sale and freeze it for later.</p> <h2>Oatmeal</h2> <p>Whole grains are good for you, but oats might just be the best of the bunch. Beyond providing a healthy dose of fiber, <a href="http://www.sciencedaily.com/releases/2008/01/080108102225.htm">oatmeal's soluble fiber has been shown to reduce LDL (or &quot;bad&quot;) cholesterol</a>. Eating oatmeal regularly may also reduce the risk of Type 2 diabetes and prevent hardening of the artery walls. For the biggest benefit, use rolled or steel cut oats. And be sure to buy them unprocessed; instant oatmeal packets tend to cost more and be loaded with sugar and salt.</p> <h2>Milk</h2> <p>A gallon of milk might look pretty expensive; <a href="http://data.bls.gov/cgi-bin/surveymost">according to the Bureau of Labor Statistics</a>, a gallon of milk cost an average of $3.62 as of June 2014. Even so, <a href="http://www.ers.usda.gov/media/600474/eib96_1_.pdf">the FDA ranks 1% milk as less expensive than regular soda</a> for an average serving. Full-fat milk is also cheaper on a cost-per-calorie basis, as it has more calories than the same volume of soda. And no matter what kind of milk you choose, it has far more nutrients than soda or even fruit juice, including calcium, vitamin D, and vitamin B12. Debates about milk's value as a health food aside, there's no question that it's a better, more nutritious choice than soda. It's good to know it's healthier for your budget, too.</p> <h2>Eggs</h2> <p>Eggs are the ultimate low-cost food. Not only are they inexpensive, but they are easy to prepare. They are a great source of complete protein, and include vitamins and minerals that are hard to get from other food sources, <a href="http://www.huffingtonpost.com/2013/03/30/health-benefits-of-eggs-yolks_n_2966554.html">such as vitamin D, vitamin K and choline</a>. According to the Bureau of Labor Statistics, a carton of eggs punches in at about $1.95. Breakfast (or lunch or dinner) for a few cents!</p> <h2>Peanut Butter</h2> <p>Peanut butter is nutritious, filling, practical &mdash; and cheap! One serving will give you a dose of vitamin E, magnesium and potassium, and B vitamins. Research has shown that regular consumption of peanuts and other nuts <a href="http://www.ncbi.nlm.nih.gov/pubmed/18716180">can protect against heart disease</a>, and can significantly<a href="http://jn.nutrition.org/content/138/9/1752S.full"> lower your risk of diabetes</a>. According to the Bureau of Labor Statistics, you can bring home a one-pound jar for about $2.50.</p> <p><em>What healthy foods help you stretch your food budget? Let me know in the comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/tara-struyk">Tara Struyk</a> of <a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-10"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-6-healthiest-grocery-stores">The 6 Healthiest Grocery Stores</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/healthy-recipes-with-cost-data">Healthy recipes--with cost data</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">The Best and Worst Nuts, by Nutrition and Price</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes">End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-things-other-grocery-stores-should-steal-from-trader-joes">5 Things Other Grocery Stores Should Steal from Trader Joe&#039;s</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Shopping Health healthy eating healthy food nutrition Tue, 26 Aug 2014 11:00:03 +0000 Tara Struyk 1193085 at http://www.wisebread.com I'm Eating What? 12 Gross Things in Your Food http://www.wisebread.com/im-eating-what-12-gross-things-in-your-food <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/im-eating-what-12-gross-things-in-your-food" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/disgusted-dv2014033-small.jpg" alt="disgusted" title="disgusted" class="imagecache imagecache-250w" width="250" height="149" /></a> </div> </div> </div> <p>You are what you eat. Vitamins, minerals, protein, fat&hellip; and you might also be eating bugs, clones, breast implants, and viruses. If you want to avoid the last half of that list, it's time to learn about all the gross stuff you're eating &mdash; and how to avoid it in the future.</p> <p>Good health requires relatively healthy eating habits. Health insurance companies and consumer agencies alike now advocate consuming nutritious foods as a preventative health care measure. Ignore what you're eating, and you could end up paying the price via higher health insurance premiums and medical bills. (See also: <a href="http://www.wisebread.com/multivitamins-arent-as-good-as-you-think-eat-these-real-foods-instead?ref=seealso">Skip Multivitamins and Eat These These Good Foods Instead</a>)</p> <p>So forget old &quot;this food is gross&quot; standbys like gelatin and pink slime. This list is chock-full of 12 food additives that you might be eating, but had no idea.</p> <h2>1. Beaver Glands</h2> <p>In the wild, beavers use smelly castor glands (and urine) to mark their territory. In epicurean alchemy, the gland secretions help create tasty vanilla and raspberry flavor compounds.</p> <p>Castoreum, according to the U.S. Library of Health, is extract from the &quot;dried and macerated castor sac scent glands (and their secretions) from the male or female beaver.&quot;</p> <p>Don't worry, though &mdash; this <a href="http://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/CFRSearch.cfm?fr=582.50">all-natural ingredient</a> is expensive to extract, and is only used in a very small portion of processed foods. It is, however, commonly found in perfume &mdash; so if you aren't gulping it down, you may be slathering beaver secretions all over your body instead.</p> <h2>2. Flame Retardant</h2> <p>Brominated vegetable oil, commonly referred to as BVO, contains bromine, an active ingredient in flame retardants.</p> <p>According to the New York Times, 10% of U.S. soft drinks (including sports drinks) contain BVO. The substance can build up in human body tissue over time, and has been linked to neurological damage, hormonal imbalance, thyroid problems, and more.</p> <p>In 2013, both Pepsi and Coke announced they were <a href="http://dinersjournal.blogs.nytimes.com/2013/01/25/gatorade-listens-to-a-teen-and-changes-its-formula">phasing out use of BVO</a> altogether. The substance is already banned for food consumption in the EU and Japan.</p> <p>(<strong>Note</strong>: This does not mean you can pour a can of soda over your head and attempt to recreate scenes from &quot;The Princess Bride.&quot; It doesn't work like that.)</p> <h2>3. Insect and Rodent &quot;Filth&quot;</h2> <p>You knew this one was coming. Yes, bugs invade our food in all life stages, from eggs to maggots to adults. Rodent hairs, excrement, and undocumented parts play a supporting role.</p> <p>Thankfully, there are specifics on the levels of bugs and rats we can expect in our food, thanks to the Federal Drug Administration (FDA). The &quot;<a href="http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/sanitationtransportation/ucm056174.htm">Food Action Levels</a>&quot; booklet has strict regulations as to the percentage of insect and rodent filth allowed in <a href="http://www.wisebread.com/the-dirty-secrets-of-food-processing-strong-stomach-required">processed</a> foodstuffs. Below are some examples.</p> <h3>Asparagus, Canned or Frozen</h3> <p>As long as the number is under 10%, spears or pieces can be infested with beetle eggs and/or egg sacs. This defect is categorized as &quot;aesthetic.&quot; That's probably not the word most of us had in mind.</p> <h3>Macaroni and Noodle Products</h3> <p>Cannot exceed 4.5 rodent hairs per 225g. The average serving size of dry pasta is 80g to 100g, so just over 1.6 rodent hairs per serving.</p> <h3>Tomato Paste and Sauces</h3> <p>Must contain less than 30 fly eggs per 100g; or less than 15 fly eggs and one maggot per 100g; or less than two maggots per 100g. One serving size of pasta sauce is about one cup or 244g. You do the math.</p> <h2>4. Shellac</h2> <p>Sometimes, bugs add beauty to our food. Thank insects for shiny produce aisles and <a href="http://www.health.com/health/gallery/0,,20588763_5,00.html">smooth candy shells</a>. (Plus glossy wood furniture and floors.)</p> <p>Shellac, commonly used for both food and furniture, comes from a resin secreted by lac bugs. Luckily, it's easy to avoid by skipping shelled candy and scrubbing produce thoroughly before eating.</p> <h2>5. A Smorgasbord of Feces</h2> <p>The FDA has a fancy term for animal poop in food &mdash; &quot;mammalian excreta.&quot; Unfortunately, no phrase is refined enough to make people forget they're eating traces of excrement.</p> <p>Sources of contamination by mammalian excreta are vast and wide. In some factory farms, when animals are slaughtered, their entrails &mdash; filled with feces &mdash; spill out along with the meat. Many spices contain traces of mammal excrement as well. <a href="http://www.fda.gov/ICECI/ComplianceManuals/CompliancePolicyGuidanceManual/ucm074458.htm">Fennel seed</a> and ground ginger, for example, cannot contain more than 3mg of animal feces a pound as per the FDA. Less than that is fine.</p> <h2>6. Spray-On Viruses</h2> <p>Cocktails of viruses are conveniently available as a spray to prevent bacteria from forming on perishable foods. Typically, this is used mostly on ready-to-eat cheese or meat products, but it can be used on goods marked organic.</p> <p>While it sounds odd, scientists deem the practice, known as &quot;preparation by bacteriophages,&quot; a good <a href="http://www.nbcnews.com/id/14410160/ns/health-infectious_diseases/t/fda-oks-bacteria-eating-virus-treat-meat">alternative to antibiotics</a>.</p> <h2>7. Arsenic</h2> <p>A favorite poison of the Medici, arsenic is added to livestock feed to make pork and chicken meat pink and appealing. Due to water and soil pollution, trace amounts can also be found in juices, seafood, and grains.</p> <p>While poison in our food sounds scary, most studies don't distinguish between organic and inorganic arsenic &mdash; and there are big differences. Low levels of organic arsenic aren't harmful. Inorganic arsenic has been linked to <a href="http://www.inchem.org/documents/jecfa/jecmono/v024je08.htm">lung cancer</a> in humans.</p> <h2>8. Breast Implant Material</h2> <p>Eating a chicken McNugget is basically like eating part of a <a href="http://lmgtfy.com/?q=mcnuggets+breast+implants">breast implant</a>. Or a few ounces of Silly Putty, if you prefer.</p> <p><a href="http://en.wikipedia.org/wiki/Polydimethylsiloxane">Dimethylpolysiloxane</a>, one of the filler ingredients in McNuggets and other forms of fast food, has off-plate uses that range from caulk and hair products to breast implants, adhesives, and Silly Putty. To date, there haven't been any significant studies on safety and human consumption.</p> <h2>9. Clones</h2> <p>The TV show <a href="http://www.amazon.com/gp/product/B00BVMXBDO/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00BVMXBDO&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=DJXBMPQ7KDCS5DEC">Orphan Black</a> begins in your local supermarket.</p> <p>Cheese is made with help from an enzyme in <a href="http://www.cheesemaking.com/store/pg/244-FAQ-Cheesemaking-and-Rennet.html">rennet</a>, found in the lining of a calf's fourth stomach. Since the demand for calf stomachs apparently exceeds supply, cheese makers have decided to clone them instead.</p> <p>A common alternative is vegetable rennet, genetically modified from the genes of a cloned calf but somehow made without animal products. Estimates place the percentage of bioengineered cheese (<a href="http://www.thekitchn.com/a-complete-meal-vegetarian-the-112672">animal or plant based</a>) at around 70%. There are no long-term studies on the effects of eating genetically modified organisms (GMOs), but some people prefer to avoid eating them.</p> <h2>10. Fish Bladders</h2> <p>The next time you admire the amber hue of your favorite craft beer, remember &mdash; fish bladders might have made it possible.</p> <p>Isinglass, widely used in the brewing process to improve the clarity and reduce residue in beer, comes from dried fish bladders. The collagen-like substance, also used to repair parchment paper, isn't known to cause health problems in humans, but vegetarians and vegans may want to avoid it.</p> <h2>11. Bisphenol A (BPA)</h2> <p>The bane of mommy bloggers everywhere (as it should be), Bisphenol A (BPA) has a long list of detrimental effects, running the gamut from cancer to obesity. BPA is so toxic that even small amounts of exposure infiltrate the human body. A <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2199288/">study by the Center for Disease Control</a> found that the majority of children under age 6 (90%) have trace amounts of BPA in their bloodstream.</p> <p>Though the use of BPA in hard plastic goods is falling drastically thanks to negative publicity, the chemical can still be found in beverage containers and food can liners. And it's so potent that leakage into food is a big concern. <a href="http://www.webmd.com/children/environmental-exposure-head2toe/bpa">Detrimental effects of BPA exposure</a> include brain damage, fertility issues, and developmental damage to fetuses and children.</p> <p>To avoid BPA, steer clear of processed canned goods and plastic food containers. Some organic foods now have a BPA-free label on the packaging &mdash; but if that label isn't there, avoid.</p> <h2>12. Titanium Dioxide</h2> <p>Processed foods need to have filthy things added to them in order to look clean. Titanium dioxide, found in white paint, is added to everything from salad dressing to cake icing. Some studies claim it's an inert and relatively harmless ingredient &mdash; though researchers readily admit titanium dioxide is <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3423755/">possibly carcinogenic to humans</a>.</p> <h2>Check Your Ingredients</h2> <p>These resources can help you figure out what's really in your food:</p> <h3>Online</h3> <p><a href="http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/default.htm">Food Additives &amp; Ingredients</a></p> <p>The Federal Drug Administration (FDA)</p> <h3>Mobile App</h3> <p><a href="http://www.cspinet.org/reports/chemcuisine.htm">Chemical Cuisine</a></p> <p>The Center for Science in the Public Interest</p> <p>Available in the iTunes App Store and Google Play Marketplace</p> <p><em>What's the worst thing you've ever found in your food? Please share a bite in comments!</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/erin-c-oneil">Erin C. O&#039;Neil</a> of <a href="http://www.wisebread.com/im-eating-what-12-gross-things-in-your-food">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-11"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">The Best and Worst Nuts, by Nutrition and Price</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes">End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-reasons-to-drink-coffee">5 Reasons to Drink Coffee</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink additives BPA filthy food gross food nutrition processed food Mon, 30 Jun 2014 11:00:04 +0000 Erin C. O'Neil 1150220 at http://www.wisebread.com 8 Reasons Why It's OK to Eat Meat http://www.wisebread.com/8-reasons-why-its-ok-to-eat-meat <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/8-reasons-why-its-ok-to-eat-meat" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/bbq-453441127.jpg" alt="barbecue" title="barbecue" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>These days, it seems like meat doesn't have many friends. Vegetarians hate it. Environmentalists rail against it. And your doctor has probably told you to avoid it.</p> <p>But it may be time to come to meat's defense. After all, there is considerable evidence to suggest that lean beef and other meats can be a meaningful part of a balanced diet.</p> <p>No one is suggesting you must eat an 18-ounce Porterhouse for every meal. But you may be surprised to find that meat can be very good for you in ways you never considered.</p> <p>Consider these great benefits of eating meat.</p> <h2>1. It's Packed With Protein</h2> <p>One six ounce steak has about 44 grams of protein, or nearly 90% of the daily recommended intake for an average middle-aged man. That's great for building strong muscles and repairing damaged tissues.</p> <h2>2. It's a Great Source of Iron</h2> <p>If you're feeling tired or lethargic, more meat may be what you need. Most meats, especially beef, have <a href="http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html">high amounts of iron</a>, a mineral that helps ensure good oxygen content in the blood. According to the Centers for Disease Control, the iron in meat can be absorbed two to three times faster than the iron in plants. In fact, the CDC said eating meat can help the body more effectively absorb the iron we get from other foods.</p> <h2>3. It Has Lots of Other Vitamins, Too</h2> <p>Meat is also <a href="http://ndb.nal.usda.gov/ndb/beef">a great source of vitamin B12</a>, which is only available from animal products and helps release energy from food. It also contains helpful amounts of vitamin B6, zinc, selenium, phosphorous, and riboflavin, according to the US Department of Agriculture. People who avoid meat have to work extra hard to find these vitamins and minerals in other foods.</p> <h2>4. It Has Fat, but Not All of It's Bad</h2> <p>It's important to know that there are different kinds of fat, and some are more healthful than others. Saturated fat is generally not good for you, but monounsaturated fat &mdash; the kind found in olive oil &mdash; can help boost your HDL (good) cholesterol. And guess what? About <a href="http://www.beefnutrition.org/cmdocs/beefnutrition/fattyacidprofileofbeef.pdf">half of the fat content in beef</a> is monounsaturated. Beef also has a small amount of polyunsaturated fat, including the heart-helpful Omega-3 and Omega-6.</p> <h2>5. It Fills You Up and May Help You Lose Weight</h2> <p>In part because of that great protein, beef takes a while to digest. That's a good thing if you are looking to keep your appetite in check. Beef rates quite <a href="http://www.mendosa.com/satiety.htm">high on the Satiety Index</a>, which scores foods based on how long they can keep a person feeling full. Beef has a score of 176, meaning that it is 76% more satisfying than a similarly sized portion of white bread. (See also: <a href="http://www.wisebread.com/9-foods-that-will-keep-you-satisfied-for-longer?ref=seealso">9 Foods That Will Keep You Satisfied Longer</a>)</p> <h2>6. Our Bodies Know What to Do With It</h2> <p>Many health-conscious people have adopted the &quot;Paleolithic&quot; diet, which essentially eliminates any food that we humans didn't eat in the early days of our evolution. The diet is based on the theory that humans haven't really changed much genetically in thousands of years, so it's best to stick with foods we commonly ate during our hunter-gatherer days. That means we're essentially left with meat, fish, eggs, vegetables, fruit, nuts, and seeds. Our bodies, in theory, know exactly how to digest and process these foods.</p> <h2>7. It May Be Good for the Environment</h2> <p>OK, there are many people who will surely disagree with this one. After all, a United Nations report estimated that livestock are responsible for as much as <a href="http://www.fao.org/ag/magazine/0612sp1.htm">18% of all greenhouse gases</a>. But there are some who argue that figure is actually lower, and that livestock can actually be helpful to the ecology when properly raised.</p> <p>In his book, &quot;<a href="http://www.amazon.com/gp/product/1603583246/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1603583246&amp;linkCode=as2&amp;tag=wisbre03-20&amp;linkId=FZHLR4FWH3UWHF4S">Meat: A Benign Extravagance</a>,&quot; author Simon Fairlie writes that livestock <a href="http://www.permaculture.co.uk/articles/meat-eating-vs-vegetarian-or-vegan-diets">can play a role </a>in a well-balanced ecosystem.</p> <p>&quot;Livestock provide the biodiversity that trees on their own cannot provide,&quot; he writes. &quot;They are the best means we have of keeping wide areas clear and open to solar energy and wind energy. They harness biomass that would otherwise be inaccessible, and recycle waste that would otherwise be a disposal problem.&quot;</p> <h2>8. It's Great for Your Mental Health</h2> <p>I count grilling out on a summer evening among life's greatest pleasures. And there is at least one study that suggests <a href="http://www.ncbi.nlm.nih.gov/pubmed/21537054">cookouts can be beneficial to your psyche</a>. A study in Psychology Science said that many &quot;comfort foods&quot; &mdash; such as those found during a typical family cookout &mdash; can play a role in making people feel less lonely. Environmental psychologist Sally Augustin further theorizes that there is an additional <a href="http://www.psychologytoday.com/blog/people-places-and-things/201105/benefits-barbeques">benefit to being outside</a>, and that the music played at barbecues can improve a person's mental outlook.</p> <p><em>What's your favorite reason to eat more meat? Please share in comments! </em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/tim-lemke">Tim Lemke</a> of <a href="http://www.wisebread.com/8-reasons-why-its-ok-to-eat-meat">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-12"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/so-you-think-youre-a-carnivore">So, You Think You&#039;re a Carnivore?</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/book-review-in-defense-of-food">Book review: In Defense of Food</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-reasons-cold-pressed-juice-may-not-be-all-that">5 Reasons Cold-Pressed Juice May Not Be All That</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-healthy-ways-to-have-ice-cream-for-breakfast">10 Healthy Ways to Have Ice Cream for Breakfast</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/peanut-butter-the-poor-man-s-protein">Peanut Butter: The Poor Man’s Protein</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty dieting Food meat nutrition psychology Mon, 05 May 2014 09:00:15 +0000 Tim Lemke 1137747 at http://www.wisebread.com 5 Foods That Help You Fight Fat http://www.wisebread.com/5-foods-that-help-you-fight-fat <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/5-foods-that-help-you-fight-fat" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/food-149104782.jpg" alt="almonds" title="almonds" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>Want to know a simple, straightforward way to shed those unwanted pounds? Is your exercise program not getting you the results you want? Try focusing on the food you're eating. After all, what you <em>put into</em> your body is just as important as what you <em>do with</em> your body. (See also: <a href="http://www.wisebread.com/12-foods-you-must-add-to-your-diet-this-year?ref=seealso">12 Foods You Must Add to Your Diet</a>)</p> <p>So here are five foods you should add to your diet in order to fight the fat.</p> <h2>1. Quinoa</h2> <p>Quinoa is a grain that's actually more like a vegetable. It's high in vitamin B12, which is crucial for weight loss. In fact, if you don't get enough B vitamins, weight loss can slow down. That's because your body won't be able to combine nutrients as efficiently.</p> <p>Quinoa's also high in fiber and is a complete protein. And because it's a complete protein, it can be substituted for meat in your diet. (Many meats are high in saturated fat, and saturated fat is a &quot;bad&quot; fat.)</p> <p>Together, the protein and fiber in quinoa can make you feel fuller, which will make you less likely to splurge on fatty junk food. (See also: <a href="http://www.wisebread.com/9-cheap-and-healthy-filler-foods?ref=seealso">Cheap and Healthy Filler Foods</a>)</p> <p>Finally, quinoa is also low on the glycemic index, which means it won't cause a rapid rise in your blood sugar level. This prevents the overflow of insulin, which tells your body to store extra sugar in your bloodstream as body fat. In other words, stable blood sugar and insulin levels lead to fewer hunger cravings and fewer calories being stored as fat.</p> <h2>2. Soybeans</h2> <p>Soybeans, also known as the &quot;greater bean,&quot; are native to East Asia. They carry several of the same fat-fighting benefits as quinoa.</p> <p>For instance, soybeans are also a complete protein, and recent studies have shown that soy protein helps you <a href="http://www.whfoods.com/genpage.php?tname=foodspice&amp;dbid=79">feel less hungry</a>&nbsp;and&nbsp;fuller longer.</p> <p>In other words, eating soy may help you lose weight by causing your stomach to send &quot;I'm full&quot; messages to your brain. This helps you fight the urge to snack late at night &mdash; a major cause of weight gain.</p> <p>Soy, like quinoa, is low on the glycemic index.</p> <h2>3. Almonds</h2> <p>You probably know that almonds are high in fat. So how can they actually help you <em>fight</em> fat? (See also: <a href="http://www.wisebread.com/10-fat-filled-foods-you-should-stop-avoiding?ref=seealso">Fat-Filled Foods you Should Stop Avoiding</a>)</p> <p>The answer is not clear, although researchers suggest that a combination of &quot;good&quot; monounsaturated fats, fiber, and protein work together to leave people <a href="http://consumerist.com/2013/10/25/why-does-everyone-tell-you-to-eat-almonds-if-youre-trying-to-lose-weight/">feeling fuller, longer</a>. Almonds are high in monounsaturated fats, which are a &quot;good&quot; fat. An often cited study of 65 obese and overweight people found that a low-fat diet enriched with almonds can help weight loss. The results suggest that an almond-enriched, low-calorie diet can help overweight individuals shed pounds better than a low-calorie diet high in complex carbohydrates.</p> <p>In fact, after six months, those on the almond-enriched diet had greater reductions in not only their weight, but also in their waistlines and their body fat as well.</p> <h2>4. Sweet Potatoes</h2> <p>Sweet potatoes are high in fiber, high in water content, and low in calories &mdash; a triple whammy that'll help you fight fat.</p> <p>Fiber is bulky, taking up a lot of room in your stomach. This keeps you feeling full for a longer period of time, which prevents overeating. And of course, by not overeating, you lower the chances of weight gain and increase your ability to fight fat.</p> <p>The high amount of water that is found in sweet potatoes also helps you lose weight. That's because other than bones and fat, your body is mostly made up of water. And your body responds positively when you eat foods that contain lots of water.</p> <p>How?</p> <p>Like fiber, water takes up a lot of room in your stomach. So eating foods that contain a lot of water will make you feel full, which prevents overeating. This helps both in fighting the fat now, and keeping the fat from coming back.</p> <h2>5. Garbanzo Beans (AKA Chickpeas)</h2> <p>Known as the main ingredient in hummus, these beans have long been valued for their fiber. New research has taken things a step further by suggesting that the <a href="http://www.whfoods.com/genpage.php?tname=foodspice&amp;dbid=58">fiber benefits in garbanzo beans</a> may exceed the fiber benefits in other foods. In a recent study, two groups of people received about 28 grams of fiber per day. One group received fiber mainly from garbanzo beans. The other group got their fiber from several different sources. (See also: <a href="http://www.wisebread.com/10-tasty-and-frugal-chickpea-recipes?ref=seealso">10 Frugal Chickpea Recipes</a>)</p> <p>What was the result? The garbanzo bean group had better blood fat regulation, among other benefits.</p> <p>Also, recent studies have shown a positive relationship between garbanzo beans and weight management. Study participants consumed fewer calories when supplementing their diet with garbanzo beans. They were also found to report greater food satiety, experiencing reduced appetites and increased food satisfaction.</p> <p>The good news with all of these foods is that they are inexpensive, are easy to prepare, and can be readily found at your local grocery store. So now you have no excuses for not including them in your fight against fat.</p> <p><em>Are any of these fat fighters in your diet? Will you be adding some?</em></p> <p>&nbsp;</p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/darren-wu">Darren Wu</a> of <a href="http://www.wisebread.com/5-foods-that-help-you-fight-fat">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-13"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/herbal-supplements-know-what-you-re-getting">Herbal Supplements: Know What You’re Getting!</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/9-foods-that-will-keep-you-satisfied-for-longer">9 Foods That Will Keep You Satisfied for Longer</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-more-beautiful">7 Foods Scientifically Proven to Make You (More) Beautiful</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/6-foods-scientifically-proven-to-increase-your-lifespan">6 Foods Scientifically Proven to Increase Your Lifespan</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Health and Beauty fat nutrition weight loss Thu, 13 Feb 2014 11:24:23 +0000 Darren Wu 1125122 at http://www.wisebread.com 10 Foods That Can Help You Sleep http://www.wisebread.com/10-foods-that-can-help-you-sleep <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/10-foods-that-can-help-you-sleep" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/drinking-3960609-small.jpg" alt="man drinking milk" title="man drinking milk" class="imagecache imagecache-250w" width="250" height="166" /></a> </div> </div> </div> <p>The Dalai Lama says &quot;sleep is the best meditation.&quot; And he should know. Leonardo Da Vinci, a genius in many ways, said, &quot;a well-spent day brings happy sleep.&quot; But what if it&#39;s not that easy? (See also: <a href="http://www.wisebread.com/5-effective-sleep-tips-you-havent-tried-yet">5 Effective Sleep Tips</a>)</p> <p>Often, what we eat and drink during the day can have an adverse affect. Instead of filling your days with coffee and other stimulants, maybe you should look to food and drink as a way to help you sleep better, and thus, not need that caffeine jolt every morning.</p> <p>Here are 10 options to consider.</p> <h2>1. Tart Cherry Juice</h2> <p>The juice of tart cherries is rich in melatonin, which aids sleep. A study at Britain&#39;s Northumbria University saw that adults with chronic insomnia experienced some relief <a href="http://articles.timesofindia.indiatimes.com/2013-03-01/diet/30588076_1_cherry-juice-melatonin-shut-eye-time">by drinking a cup of tart cherry juice twice a day</a>. One serving of cherry juice contains the juice from 90-100 cherries, a powerful sleep-inducing cocktail.</p> <h2>2. Bananas</h2> <p>The curvy yellow wonder tops many lists when it comes to food sleep-aids. Magnesium and potassium in bananas serve as muscle and nerve relaxants. The B6 found in fruit also converts tryptophan into serotonin and melatonin, <a href="http://www.livestrong.com/article/164617-bananas-depression/">increasing relaxation</a> even more. Try this easy bedtime smoothie &mdash; one banana and one cup of milk or almond milk (a really great choice, see number 3). Ice if desired. Blend.</p> <h2>3. Almonds</h2> <p>These nuts are winners when it comes to foods to aid sleep. Jacob Teitelbaum, MD, author of <a href="http://www.amazon.com/gp/product/1583335145/ref=as_li_ss_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1583335145&amp;linkCode=as2&amp;tag=wisbre03-20">The Fatigue and Fibromyalgia Solution</a> says, &quot;Almonds contain magnesium, which promote sleep and muscle relaxation. They have the added benefit of supplying proteins to help maintain stable blood sugar level while sleeping, and promote sleep by switching from your alert adrenaline cycle to your rest-and-digest cycle.&quot; One tablespoon of almond butter or marzipan, or a one ounce portion of almonds (20-24 almonds) taken before bed, is a great way to get your body to relax. (See also: <a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">The Best and Worst Nuts</a>)</p> <h2>4. Yogurt, Cheese, and Dairy</h2> <p>Calcium is directly related to our sleep cycles and is plentiful in dairy products. In one study, calcium levels in the body were shown to be higher in the deepest levels of sleep, such as REM (Rapid Eye Movement). The study concluded that disturbances in sleep are often related to a calcium deficiency. (See also: <a href="http://www.wisebread.com/great-ways-to-get-calcium">8 Great Ways to Get Calcium</a>)</p> <p>Chronic insomnia is also one of the main central symptoms of magnesium deficiency; sleep can be agitated with frequent awakenings. <a href="http://www.medicalnewstoday.com/releases/163169.php">A balance of magnesium and calcium is crucial to sleep function,</a> and yogurt and other dairy foods contain these, along with tryptophan. That glass of warm milk given to you before bed as a kid&hellip;that&#39;s proven to give you that sleepy feeling.</p> <h2>5. Parmesan Cheese Popcorn</h2> <p>Two magic sleep ingredients come from this delicious snack &mdash; carbs and dairy. As mentioned before, dairy products aid sleep due to the tryptophan, a precursor to a sleep inducing hormone, along with the magnesium and calcium. This sprinkled over the carbohydrates in popcorn help your brain absorb the tryptophan better. Using the parmesan to flavor it, so you can avoid excess fat and butter, make it a wonderful late-night snack. Just brush your teeth after.</p> <h2>6. Seaweed</h2> <p>It may seem like a strange addition to this list, but it&#39;s perfectly suited. Dried seaweed is bursting with melatonin and at just 10 calories per sheet, it&#39;s a worry-free choice if you&#39;re watching late night eating. Happy dreams.</p> <h2>7. Miso Soup</h2> <p>Who doesn&#39;t love a simple, tasty soup? Miso soup, however, has some secret ingredients to aid sleep. Namely, those wonderful amino acids, like tryptophan, which naturally increase the production of melatonin.</p> <h2>8. Oatmeal</h2> <p>It&#39;s not just for breakfast. Along with that warm, soothing feeling it gives you, oatmeal is a serious sleep aid. It&#39;s rich in calcium, magnesium, and potassium, ideal for relaxing the body and the nerves. Go easy on the sweeteners to avoid an adverse reaction, and top with fruit, such as banana slices, and a splash of milk. &quot;Grains in oatmeal trigger insulin production, raising your blood sugar naturally and make you feel sleepy. Oats are also rich in melatonin, which relax the body,&quot; according to Cynthia Pasquella &ndash; CCN, CHLC, CWC.</p> <h2>9. Sweet Potatoes</h2> <p>Now popular as an alternative to traditional potato fries, they are high in potassium, which is great for relaxing muscles. As a sweet potato is also a complex carbohydrate, the body digests it slowly, releasing body-repairing energy. It doesn&#39;t cause a significant rise in blood sugar and it&#39;s easy on your digestive system. Roasted sweet potatoes can also help clear acid from your body, those that stop tryptophan from being as effective as it could be. (See also: <a href="http://www.wisebread.com/71-sensational-sweet-potato-recipes">Sensational Sweet Potato Recipes</a>)</p> <h2>10. Kale Chips</h2> <p>If you are one to want a snack at night, like popcorn or chips, then kale chips could be just what you&#39;re looking for. Green leafy vegetables, like kale, contain a hefty dose of calcium. Baked kale chips make a crunchy, salty snack. The addition of <a href="http://www.wellandgoodnyc.com/2012/08/10/10-healthy-uses-for-apple-cider-vinegar/">apple cider vinegar</a>, that some swear a tablespoon of alone helps promote sleep, adds more flavor. Season with a little coarse ground salt.</p> <p>So there we have it. Ten foods you should consider adding to your diet to help you get a good night&#39;s sleep. Of course, avoiding a lot of caffeine and sugar during the day also lets these natural sleep-aids do their job better.</p> <p><em>Do you have a surefire food or drink to help you get to sleep more easily? Let us know.</em></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/paul-michael">Paul Michael</a> of <a href="http://www.wisebread.com/10-foods-that-can-help-you-sleep">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-14"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/5-easy-things-science-says-you-should-do-for-your-body-every-day">5 Easy Things Science Says You Should Do for Your Body Every Day</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/how-to-naturally-reset-your-sleep-cycle-overnight">How to Naturally Reset Your Sleep Cycle in One Night</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/your-sleeping-position-may-be-hurting-you">Your Sleeping Position May Be Hurting You</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/how-to-fall-asleep-when-you-cant">How to Fall Asleep When You Can&#039;t</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/great-ways-to-get-calcium">Great Ways to Get Calcium</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Health and Beauty nutrition sleep sleep foods Tue, 08 Oct 2013 10:24:07 +0000 Paul Michael 998088 at http://www.wisebread.com End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/food-5236685-small.jpg" alt="potatoes" title="potatoes" class="imagecache imagecache-250w" width="250" height="167" /></a> </div> </div> </div> <p>It's easy to forget the health benefits of the potato. The humble tuber has acquired a bad rap over the past decade, and it's high time for a tater comeback.</p> <p>What was once a beloved vegetable &mdash; a staple of family dinners, practically required at holiday meals, and even turned into a series of adorable children's toys &mdash; suddenly became the black sheep of the vegetable arena. Which is a shame, because potatoes are actually one of the healthiest vegetables on the planet, and you should eat more of them. (See also: <a href="http://www.wisebread.com/the-best-5-credit-cards-for-groceries">Best Credit Cards for Groceries</a>)</p> <h2>60 Days of Hot Spuds</h2> <p>In 2010, one man was determined to restore the reputation of the potato. Chris Voigt, Executive Director of the Washington State Potato Commission, ate nothing but potatoes for <a href="http://www.livescience.com/10163-man-eating-potatoes-2-months.html">two months</a>. The results were incredible &mdash; Voigt lowered his cholesterol, blood pressure, and lost 21 pounds.</p> <p><a href="http://20potatoesaday.com">Stats</a> before and after the challenge:</p> <ul> <li>Beginning weight: 197</li> <li>Beginning blood glucose: 104</li> <li>Beginning cholesterol: 214</li> <li>Beginning triglycerides: 135</li> <li>60 day weight: 176</li> <li>60 day blood glucose: 94</li> <li>60 day cholesterol: 147</li> <li>60 day triglycerides: 75</li> </ul> <p>To further demonstrate the merits of the noble potato, below are 10 reasons to eat potatoes with relish (pun intended) and without guilt.</p> <h2>1. Don't Judge a Food by Its Color</h2> <p>Remember when potatoes were vilified and placed on the dreaded &quot;white foods&quot; list?</p> <p>A lot of the &quot;don't eat white foods&quot; hyperbole is a bit of an overreaction. White vegetables are good for you, and potatoes are a shining example.</p> <p>In May 2013, <em>Advances in Nutrition</em> published &quot;<a href="http://advances.nutrition.org/content/4/3/318S.full">White Vegetables: A Forgotten Source of Nutrients</a>.&quot; Data showed that white vegetables (including potatoes) are indeed nutritious, and the color of a vegetable did not predict nutritional value. In fact, many white vegetables provide essential nutrients most Americans lack.</p> <h2>2. Potatoes Are Cost-Effective</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u784/food-5328428-small-ggnoads.jpg" width="605" height="303" alt="" /></p> <p>If you want the most bang for your buck, potatoes offer a great ROI.</p> <p>A new study in <em>PLOS One</em> found that <a href="http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0063277">potatoes deliver an excellent nutritional value per penny</a>, second only to beans. Potatoes provide an affordable source for essential nutrients like magnesium, fiber, and Vitamins C, E, and K. And they're the most cost-effective source of potassium out of all food groups.</p> <p>So if you're broke and need cheap, nutritious food, pick up some taters. Use Chris Voigt as inspiration.</p> <h2>3. Potatoes Will Not Make You Obese or Inflamed</h2> <p>The whole &quot;potatoes will make you fat&quot; thing is a half-baked theory.</p> <p>In April 2012, the University of Washington studied the relationship between <a href="http://www.eurekalert.org/pub_releases/2012-04/fi-npr042512.php">regularly eating white potatoes and weight gain</a>. Scientists found no association between obesity, diabetes, or levels of C-reactive protein (an inflammation marker) and the amount of white potato consumption. (This contradicts older research, which failed to include important demographic factors.)</p> <p>Summary: White potatoes do not make you obese, cause Type 2 diabetes, or trigger systemic inflammation.</p> <h2>4. Nutrient Powerhouses</h2> <p>White potatoes are among the most nutritious vegetable in the world. Here's a breakdown of the nutritional value for a medium white potato, with skin:</p> <ul> <li>Around 110 calories</li> <li>Has more potassium than a banana or broccoli</li> <li>Provides 35% of the daily value of Vitamin C</li> <li>Has 10% of the daily value of B6</li> <li>Contains two grams of sugar</li> <li>Fat-free</li> <li>Sodium free</li> <li>Cholesterol-free</li> <li>A good source of fiber</li> </ul> <p>(See also: <a href="http://www.wisebread.com/7-nutrients-you-need-more-of">Nutrients You Need More Of</a>)</p> <h2>5. Eating Potatoes Helps the Economy</h2> <p>The potato is the fourth most widely consumed vegetable in the world. And it's a moneymaker for U.S. farmers.</p> <p>Potatoes are the <a href="http://www.ers.usda.gov/topics/crops/vegetables-pulses/potatoes.aspx#.UjC_LWTF1Vc">leading crop</a> grown in the U.S. In 2010, the U.S. exported $3.8 billion worth of potatoes. Japan, China and Mexico are leading buyers of stateside spuds. Potatoes are grown in 30 U.S. states, with Idaho, Washington, and Wisconsin rounding out the top three.</p> <h2>6. Sweet and Purple Potatoes = Orbs of Awesomeness</h2> <p><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u784/food-1619989-small-ggnoads.jpg" width="605" height="303" alt="" /></p> <p>Sweet potatoes are the Warren Buffets of vegetables, the most nutrient-rich vegetable on Earth. The Center for Science in the Public Interest ranked <a href="http://www.cspinet.org/nah/10foods_bad.html">the sweet potato above all other vegetables </a>in nutritional value. Purple potatoes are chock-full of antioxidants and may help to <a href="http://www.acs.org/content/acs/en/pressroom/presspacs/2012/acs-presspac-february-1-2012/potatoes-lower-blood-pressure-in-people-with-obesity-and-hypertension-without-increasing-weight.html">lower blood pressure</a>. Plus, they look really pretty on a plate.</p> <p>If you want to experiment with a new spud, sweet and purple potatoes are good options.</p> <h2>7. Spuds Support Weight Loss</h2> <p>It turns out eating potatoes can actually help dieters drop pounds. And not just sweet potatoes &mdash; white potatoes, too.</p> <p>In a study conducted by the University of California, Davis, three groups were assigned <a href="http://www.eurekalert.org/pub_releases/2010-10/fi-ltw100810.php">diets ranging from five to seven servings of potatoes</a> per week. (So, one group was eating potatoes every day.) Subjects were closely monitored for dietary compliance. All three groups lost weight, further disproving that potatoes cause weight gain.</p> <h2>8. They Last Forever</h2> <p>Gigantic bushels of veggies from the farmer's market always seem like a great idea. Then you get home and realize that unless you rapidly eat several pounds of greens, food will go to waste.</p> <p>Not so with the potato! Potatoes last a long time if stored in a cool, dark place, about two to three weeks on average. The shelf life of potatoes works for everyone, from plan-ahead foodies to culinary procrastinators.</p> <h2>9. Taters for Tots</h2> <p><a href="http://www.eurekalert.org/pub_releases/2011-04/fi-pci040811.php">Children benefit</a> from eating potatoes. In fact, it seems to encourage them to eat more veggies. New research indicates eating potatoes doesn't mean kids eat less of other vegetables. On the contrary, the study found that adding potatoes to childrens' meals led to a higher-quality diet.</p> <p>And to get this out of the way &mdash; eating a potato is not the nutritional equivalent of gulping down a soft drink. The idea stems from the glycemic index, but GI isn't an exact science. Potatoes do have a high GI (100), but chocolate cake has a GI of 38. A medium white potato contains 2 grams of sugar; a can of Coke, 39 grams. Just food for thought.</p> <h2>10. Potatoes Are Multi-Talented</h2> <p>A potato can be eaten bare, with nothing but a small pat of butter, or wearing a variety of toppings. There's also potato ice cream and potato vodka. And don't forget household projects &mdash; potatoes are used as stamps, to remove a stuck lightbulb, and more. (See also: <a href="http://www.wisebread.com/potato-ideas-that-pop">Potato Ideas That Pop</a>)</p> <p>Google search results for &quot;potato recipe&quot; numbered over 62 million, so the exact number of ways to prepare potatoes is unknown. Suffice it to say, there may not be a more versatile vegetable. (See also: <a href="http://www.wisebread.com/17-ways-to-serve-potatoes-on-st-patricks-day">17 Ways to Serve Potatoes</a>)</p> <p>It's time to give tubers the love and respect they deserve. Take criticism of the potato with a grain of salt&hellip;and then take that grain of salt and sprinkle it on a lovely Yukon gold.</p> <p><em>I'm sure tater haters have their own opinions on this. Potatoes are a controversial topic. What's your opinion on potatoes?</em></p> <h2 style="text-align: center;">Like this article? Pin it!</h2> <p>&nbsp;</p> <div align="center"><a href="//www.pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.wisebread.com%2Fend-potato-prejudice-10-reasons-why-you-should-eat-potatoes&amp;media=http%3A%2F%2Fwww.wisebread.com%2Ffiles%2Ffruganomics%2Fu5180%2FEnd%20Potato%20Prejudice-%2010%20Reasons%20Why%20You%20Should%20Eat%20Potatoes.jpg&amp;description=End%20Potato%20Prejudice%3A%2010%20Reasons%20Why%20You%20Should%20Eat%20Potatoes" data-pin-do="buttonPin" data-pin-config="above" data-pin-color="red" data-pin-height="28"><img src="//assets.pinterest.com/images/pidgets/pinit_fg_en_rect_red_28.png" alt="" /></a> </p> <!-- Please call pinit.js only once per page --><!-- Please call pinit.js only once per page --><script type="text/javascript" async defer src="//assets.pinterest.com/js/pinit.js"></script></div> <div align="center">&nbsp;</div> <p style="text-align: center;"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5180/End%20Potato%20Prejudice-%2010%20Reasons%20Why%20You%20Should%20Eat%20Potatoes.jpg" alt="End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes" width="250" height="374" /></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/erin-c-oneil">Erin C. O&#039;Neil</a> of <a href="http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-15"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">The Best and Worst Nuts, by Nutrition and Price</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/45-special-sweet-potato-dishes">45 Special Sweet Potato Dishes</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-happier">7 Foods Scientifically Proven to Make You Happier</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-surprising-foods-you-can-turn-into-chips">10 Surprising Foods You Can Turn Into Chips</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink healthy eating nutrition potato potatoes vegetables Wed, 18 Sep 2013 10:24:04 +0000 Erin C. O'Neil 987838 at http://www.wisebread.com