Being the parent of a picky eater can be frustrating at times. No matter what meals you prepare, your picky eater will often refuse to eat what is on their plate. Most picky eaters have a select few dishes that they are willing to eat. People have different views about picky eaters. There are some people who believe that children are picky eaters because they are spoiled. Others believe that when a child is a picky eater that they are just going through a phase. According to Healthline, picky eating could be linked to depression or anxiety. Whatever the reason your child is picky with what they eat, it can not only be frustrating, it can also cause you to worry that your child isn’t getting the nutrients that they need to be healthy.

Types of Picky Eaters

According to a study published in the Journal of Pediatrics, there are three types of picky eaters.

• Selective Eaters: Most of the picky eaters are selective eaters. These children often eat what is put in front of them, however, there are certain foods that they won’t eat.
• Moderately Picky Eaters: These children tend to be pickier than selective eaters, however, they will still eat some of the meals that they are served.
• Severely Selective Eaters: The children who are severely selective eaters usually won’t eat anything that is put in front of them. They often have a select few foods that they are willing to eat. This can affect the way that the child is able to eat with others. Parents often end up making a separate meal for them.

The Dangers of Picky Eating

If you are a parent of a picky eater, you likely cater to what your child wants. As long as they are eating something, you don’t need to worry. What you may not know is that catering to your child’s pickiness can have a negative effect on their health and their overall well being. There are a few dangers associated with picky eating that you may not even be aware of. 

• Failure to thrive: If your child is a picky eater, they could suffer from failure to thrive. This means that their physical growth will be decelerated. If your child has failure to thrive, their height and weight will fall below the third to fifth percentile.
• Vitamin deficiency issues: If your child is refusing to eat fruits, vegetables, and protein, they could develop vitamin deficiency problems that can affect their weight, height, and even their mental status.
• Obesity: If your child is a picky eater, there is a good chance that they can become obese. Here are another 3 warning signs of childhood obesity.

Why Are Picky Eaters at Risk of Becoming Obese?

There are many people who think that if a child is a picky eater that they will be underweight. It is actually the exact opposite. According to the US National Library of Medicine and the National Institutes of Health, picky eaters are at a higher risk of becoming obese or overweight as older children and adolescents. This is due to the child preferring high-calorie foods, processed foods, and eating fewer fruits, vegetables, and other healthy foods. For example, if your child will only eat certain foods such as macaroni and cheese and chicken nuggets, each of their meals is loaded with calories and carbohydrates. When every meal that your child eats is so high in calories and carbs, it won’t be long before they start putting on weight. Once the weight is on, it can be difficult to get it off. If your picky eater is already putting on a significant amount of weight that has your worried, you should visit your everyday health care clinic thereafter known as a walk-in clinic or clinic. The medical professionals in these facilities can discuss your child’s diet with you. If necessary, they can refer you to a nutritionist who can get involved with your child’s case before their weight issue leads to obesity.

How To Get a Picky Eater To Eat New Foods

Being the parent of a picky eater can be tough. Many parents believe that it is easier to give in to their child rather than turning every meal into a battle of wills. If your child is a picky eater, it is best to break them out of the cycle early. There are a few tips that you should follow to get your picky eater to start trying new foods.

1. Have your child help with meals: When you go shopping, take your child with you. When you are in the produce section, allow your child to choose the vegetables that they are going to help you cook. If your child chooses the vegetables and they help you prepare them, they will be more likely to want to try what they helped prepare.
2. Make food fun: If you are struggling to get your child to eat vegetables, serve them with your favorite dips or sauces. For example, broccoli is great with cheese sauce. While this will increase the number of calories that your child is consuming, they are still getting the vitamins and nutrients that they need. You can also use various shaped cookie cutters to make the food look fun.
3. Add to your child’s favorite foods: If you can get creative, you might be able to help your child get the nutrients that they need. For example, if your child will only eat macaroni and cheese, chop up some broccoli or carrots and add it to their dish. You may not be winning the battle, however, your child will still be eating the healthy foods that they need.
4. Don’t provide alternatives: If you plan a meal for the family, your child should eat that meal as well. If you are constantly offering to make your child something different, it will just make the problem worse. You are the parent and it is up to you to set the rules.
5. Contact a professional: As mentioned above, picky eating can be a result of anxiety or depression. If you cannot get your child to eat the foods you serve, you should take your child to see the professionals at Orchard Hospital. If the issue is due to depression or anxiety, the sooner you find out, the sooner your child can get the treatment that they need. Treatment could resolve the problem.
6. Supplement your child’s diet: While you are trying to break your child out of their picky eating habits, you should supplement their diet so that they are getting the nutrients that they need to be healthy. Pediasure Shakes for Kids and Ensure Shakes for Kids contain the vitamins and nutrients that your child needs to be healthy and they taste great. If you cannot get your child to eat healthy, you can give them a few of these shakes each day to supplement their diet.

Picky eating is not something that you should ignore. It can result in obesity and other health problems. The sooner you address the problem, the easier it will be to break them out of the habit, allowing them to enjoy meals with the family. 

Proteins

Proteins are often called the body’s building blocks. They are used to build and repair tissues. They help you fight infection. Your body uses extra protein for energy. The protein foods group includes seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. Protein is also found in the dairy group. Protein from plant sources tends to be lower in saturated fat, contains no cholesterol, and provides fiber and other health-promoting nutrients.

Carbohydrates

Carbohydrates are the body’s main source of energy. The fruit, vegetables, dairy, and grain food groups all contain carbohydrates. Sweeteners like sugar, honey, and syrup and foods with added sugars like candy, soft drinks, and cookies also contain carbohydrates. Try to get most of your carbohydrates from fruits, vegetables, fat-free and low-fat dairy, and whole grains rather than added sugars or refined grains.

Many foods with carbohydrates also supply fiber. Fiber is a type of carbohydrate that your body cannot digest. It is found in many foods that come from plants, including fruits, vegetables, nuts, seeds, beans, and whole grains. Eating food with fiber can help prevent stomach or intestinal problems, such as constipation. It might also help lower cholesterol and blood sugar.

It’s better to get fiber from food than dietary supplements. Start adding fiber slowly. This will help avoid gas. To add fiber:

• Eat cooked dry beans, peas, and lentils.
• Leave skins on your fruit and vegetables but wash them before eating.
• Choose whole fruit over fruit juice.
• Eat whole grain breads and cereals that contain fiber.

Fats

Fats give you energy, and they help the body absorb certain vitamins. Essential fatty acids help the body function, but they aren’t made by your body—you have to consume them. Many foods naturally contain fats, including dairy products; meats, poultry, seafood, and eggs; and seeds, nuts, avocados, and coconuts.

Certain kinds of fat can be bad for your health—saturated fats and trans fats:

• Saturated fats are found in the greatest amounts in butter, beef fat, and coconut, palm, and palm kernel oils. Higher-fat meats and dairy and cakes, cookies, and some snack foods are higher in saturated fats. Dishes with many ingredients are common sources of saturated fat, including pizza, casseroles, burgers, tacos, and sandwiches.
• Trans fats, which is short for trans fatty acids, occur naturally in some foods but are also artificially produced. Because trans fats are not healthy, food manufacturers are phasing them out. But trans fats can still be found in some processed foods, such as some desserts, microwave popcorn, frozen pizza, margarine, and coffee creamer.

Fats that contain mostly trans fats and saturated fats are solid at room temperature. Limit your intake of saturated fats to less than 10 percent of your calories each day, and keep trans fat intake as low as possible.

Replace saturated and trans fats with these two types of healthier fats while keeping total fat intake within the recommended range:

• Monounsaturated fats. These are found in the greatest amounts in canola, olive, peanut, sunflower, and safflower oils and in avocados, peanut butter, and most nuts.
• Polyunsaturated fats. These are found in the greatest amounts in sunflower, corn, soybean, and cottonseed oils and in fatty fish, walnuts, and some seeds.

Oils contain mostly monounsaturated and polyunsaturated fats and are liquid at room temperature. These types of fat seem to lower your chance of heart disease when they replace saturated fats. But that doesn’t mean you can eat more than the Dietary Guidelines suggests.

To lower the saturated fat in your diet:

• Choose cuts of meat with less fat and remove the skin from chicken
• Use low-fat or fat-free dairy products
• Choose oils, such as olive or canola, for cooking
• Replace ingredients higher in saturated fats with vegetables, whole grains, low-fat and fat-free dairy products, or lean cuts of meats and poultry

In recent years, gluten has come into the spotlight as something we should perhaps avoid.

That’s because more and more people are finding out they have a gluten sensitivity—meaning, when they cut gluten out of their diet, they feel much better physically and mentally.

But is gluten really “unhealthy” for everyone?

Let’s take a closer look at what gluten is, how it’s digested, and how it affects the body.

what is gluten?

Gluten is a group of proteins commonly found in wheat, barley and rye. It’s the binder that helps foods like bread, pasta, and cereals hold their shape. Think of it like a glue!

In addition to breads and pastas, you’re also likely to find gluten in:

• baked goods
• soups
• salad dressing
• beer
• pizza
• sauces

how gluten affects the body

How gluten affects our bodies depends on whether or not we have a sensitivity to it. For everyone though, the digestion process is the same: Once we eat gluten, our bodies break it down into different pieces.

One piece—called gliadin—can’t be digested by humans. This is the component that causes a problem in those with a gluten sensitivity.

Those without a sensitivity will just get rid of gliadin in their waste without any problems. But for those with Celiac disease, gliadin reacts with a specific enzyme called transglutaminase. This reaction causes an autoimmune response that wreaks havoc in the body.

With a gluten sensitivity, the immune system doesn’t get involved—but people still experience many of the same symptoms.

Researchers have been able to determine that Celiac disease can be genetic, but not in all cases. Otherwise, they’re not sure why some people can handle gluten and others can’t.

the difference between gluten sensitivity and celiac disease

Celiac disease and gluten sensitivity aren’t the same thing, though they do cause many of the same symptoms. In both cases, people may experience:

• diarrhea
• bloating and gas
• constipation
• vomiting
• abdominal pain

The main difference is that with Celiac disease, the intestines are being damaged. That’s because our bodies are mistakenly attacking the lining of the intestines.

Left unchecked, this can cause permanent damage and lead to long-term health issues, including malabsorption, weight loss, and even certain forms of cancer.

On the other hand, having a gluten sensitivity, fortunately, does not cause intestinal damage. Rather, the body is just reacting poorly to gluten. (Though suffering these symptoms is still certainly unpleasant!)

can gluten be part of a healthy diet?

Whether or not gluten can be part of a healthy diet really depends on whether or not you have a gluten sensitivity.

For those of us who don’t have an intolerance, we can eat gluten without it causing us harm. But, just keep in mind that gluten is often found in foods that are high in carbs. For those on a low carb diet (like the keto diet), you might find that gluten doesn’t fit well as a large part of your diet.

And for anyone with a gluten sensitivity or Celiac disease? Experts recommend cutting out gluten entirely. That’s the only way to get rid of its troublesome symptoms. And, in the case of Celiac disease, cutting gluten out of your diet entirely is necessary to stop dangerous inflammation and intestinal damage.

how much gluten is it “healthy” to eat?

In a typical Western diet, we usually eat around 10-20 grams of gluten a day. If we’re counting in slices of bread, that’s about 8. 🍞

However, you likely spread your gluten consumption out over many different food items. And that’s not a problem for those of us without gluten intolerance.

As with any food, it’s important to enjoy glutenous foods in moderation. And, because high-gluten foods are often unhealthy when consumed in large amounts (think bread, pasta, etc.), use common sense and follow a meal prep plan for healthy eating to ensure you’re eating a balanced diet.

These guidelines are different for anyone who has trouble digesting gluten. In this case, the FDA recommends that less than 20 parts per million of gluten per day (around 10 mg of gluten). For reference, that’s about a few breadcrumbs.

tips for enjoying gluten & aiding its digestion

As long as you don’t have a sensitivity to gluten, you can generally enjoy foods with gluten as part of a healthy diet.

Still, since gluten can be tough for the body to digest, here are a few tips to help your body with foods containing gluten:

• Take digestive enzymes: Since it takes a while for the body to break down all the components of gluten, taking a digestive enzyme supplement with your meal can provide some extra assistance. In particular, enzymes from fungal organisms can start tackling food proteins while they’re still in the stomach.
• Chew properly: Digestion starts in the mouth with saliva and proper chewing helping to break down the food we eat. Experts recommend chewing each bite of food 30-50 times before swallowing!
• Drink more water: Staying hydrated is (of course!) great for your body in many ways, including, digestion. Try a healthy infused water recipe if you need a little inspiration. 
• Try the elimination diet: If you’re fighting a number of digestive symptoms, gluten may or may not be the culprit. One way to find out is the elimination diet. Start by taking one or two foods out of your diet at a time. Wait a few weeks and see if your symptoms improve. If they do… you’ve found the problem!

Here are some guidelines that we must be aware of and remind ourselves regularly so as to stay safe and ensure health for our family.

It is that time of the year when Delhi-NCR is engulfed in smog, making us gasp for clean and healthy air. The smog refuses to settle down and the toxic air affects our little ones. Cough, throat irritation and viral infections are quite common among kids these days. The unfortunate thing is that not only has the outdoor air pollution increased, but even the indoor air quality has deteriorated.

Here are some guidelines that we must be aware of and remind ourselves regularly:

Five important routines to be followed religiously every day when the air is unhealthy.

– Check daily air pollution forecasts in your area.
– Avoid exercising outdoors when pollution levels are high.
– Limit children’s outdoor playtime — afternoons are a relatively safer period.
– Refrain from morning walks.
– Ventilate your home.

Four ways to avoid indoor air pollution.

– Try to avoid dusting or cleaning and use of chemical sprays around your child.
– Keep doors and windows shut during peak hours of poor air quality.
– Use a chimney in the kitchen.
– Use exhaust in the bathroom.

Three things we should surely include in our diet.

– Jaggery (gur)
– Green vegetables such as carrots, red bell peppers, cauliflower, spinach, tomatoes
– Fruits rich in vitamin C such as oranges, strawberries, apples, watermelons, guava, amla.

Two vital investments.

– Use air purifiers, especially in kids’ rooms and in the rooms of elderly people.
– Keep purifying plants such as aloe vera, ivy, spider plant, snake plant, money plant inside the house. They help reduce indoor pollution.

One most important action.

– Wear an N95 face mask whenever you are stepping outdoors. This not only protects you from breathing in harmful particulate matter, but also protects you from viruses and other infectious illnesses.

Yoga and mental health both are the combination of growing health. Yoga appears to modulate stress response system by reducing perceived stress and anxiety. Though yoga has received less attention in the medical literature it has become increasingly popular in recent decades.

HOW YOGA AFFECT ON MENTAL HEALTH?

Yoga’s positive benefits on mental health have made it an important practice tool of psychotherapy. It has been shown to enhance social wellbeing through a sense of belongingness to others, and improve the symptoms of depression, attention deficit and sleep disorders. Yoga is specially a cure to people who have anxiety disorders and so on. It helps in improving the mood, behavior and mindfulness of the people along with that it helps in improving workplace wellbeing an resilience. It benefits extend to adult care giver who experience lower life satisfactions, depression and stress etc. mind and body practices like yoga, meditation, deep breathing and prayer help to reduce stress and improve stress related imbalances. This act as a relaxation response that accompanies these mind and body practices that lead to the value improvements to physical and mental health.

YOGA A CHANGE FACTOR FOR PEACEFUL MINDSET

Yoga is one of the changing factors which bring a peaceful and calm mindset. Even having a good time with friends or family is not enough to relax the biology on a cellular level. Even socializing, playing an enjoyable game of tennis or golf, or shopping with a friend is actually a state of biochemical tension. For the body to relax with the nerve a person need to alter body process that shift them biochemically from a state of excitement and tension to a state of calm, deep rest and relaxation. Only deep breathing that accompanies mind body practices like yoga can do this.

Yoga practices changes the firing patterns of nerves and chemical makeup of the body fluids and activates relaxation. It improves mental health by reducing anxiety, depression and negative mood by improving self esteem and cognitive function and hence, it reduces low self esteem and social withdrawal.

Eating healthy is one of the most talked-about and debated topics out there these days. Most of us do not eat the diet we should be consuming, and it can be really hard to change your ways at first. If you are trying to incorporate a healthier lifestyle, the most effective way to do this is not to follow any fad diet plans or trendy exercise regimes. The best way to adopt a healthier lifestyle–and make it stick–is to slowly change small things about your diet, and simultaneously develop healthy eating habits over time. Unlike extreme diets that rebound after a few weeks, you are much more likely to make your healthy eating choices a habit and keep making them for the rest of your life. So, while it is tough to completely change your eating habits overnight, we have compiled a handy list of very simple changes and healthy eating guidelines you can follow that will leave you feeling healthier and happier throughout the day!

Meal Prep, Even Just a Little

You may not be quite on the level of some fitness pros yet, but studies have shown the amount of time we spend on meal preparation correlates with healthier eating habits overall. This can mean you go all-in and cook seven days’ worth of meals every Sunday, but it does not have to be that intense in order to be effective. If you cut up all of your produce when you get it, and place it in containers with clear sides, you are more likely to grab those already-prepped healthy fruits and vegetables instead of snacking on chips or cookies due to ease of access. Try this with peppers, cucumbers, and carrots, as well as having a carton of hummus nearby for convenient snacking! One of our favorite things to do is cook a few extra chicken breasts when we do have time to cook–it does not add much to your overall cooking time, but then you can shred the extra chicken for salad or tacos, cube it for stir-fry, or slice it for a quick sandwich, without having to start from scratch. Chicken is a nice lean protein and extremely versatile, so having it available is always a good thing. Prepping the chicken in advance also helps make it last a little longer in the fridge. Taking a small amount of time to make healthy foods more available to yourself will have a surprisingly large impact on your daily eating habits.

Have a Plan

Having a plan is helpful whether you are eating at home or eating out at restaurants. You almost always make better decisions if you come into a situation informed. Have you ever gone grocery shopping without a list? Especially while you are hungry, this can be a nightmare–if you’re like me, you may end up at home with a bunch of Cheetos and some Bagel Bites, and no full meal options. Always bring a list with you when you are going grocery shopping or to the Farmer’s Market, and plan where everything in the store will be (that will save you time, too). A good grocery list focuses on whole ingredients that you can re-use multiple times before they go bad. So instead of having different vegetables every single night, try to alternate between a few combinations to get the most out of your list.

If you are headed out to a restaurant, it can be hard to avoid the sneaky tactics menus use to get you to eat unhealthy portions. Plan ahead by checking out the menu, or even calling ahead, to see what can be made without using restaurants’ favorite unhealthy items–fats, salt, and hydrogenated oils. That way you will not be swayed by clever marketing, pictures, or “specials” advertised when you get there.

Drink More Water

Water is the ultimate superfood, and there are basically no negative side-effects of drinking more water. Drinking more water can help you feel more full, as well as increase your energy and help regulate pretty much every process within your body. A general rule of thumb is to drink your weight in ounces (for instance, if you weigh 140 pounds, then you should be drinking about 140 ounces of water), and very few people tend to drink as much water as they actually should. Sugary soft drinks, juices, and energy drinks account for up to 20% of the calories that Americans consume every day, so replacing those with water is a great way to see some positive health benefits. If you need a little kick, feel free to add fruits for extra flavor!

Eat Breakfast

To quote everyone’s mom: “Breakfast is the most important meal of the day.” We truly believe that. Despite making your day a whole lot better overall, eating breakfast can jumpstart your metabolism in the right way. Eggs are another great option for breakfast, as they keep you feeling full and supercharged well into the day. Avoid sugary cereals and doughnuts, as they contain oils and trans fats. While they may give you a momentary burst of energy, they often leave you feeling tired and hungry.  

Vary Your Diet

Eating a variety of foods is a great way to make sure you are consuming all the nutrients that you need throughout the day. When you establish your healthy eating meal plan, try to add a variety of different types of foods–meats, fruits, veggies, legumes, nuts, and healthy fats to name a few of our favorites. This does not mean that you should eat 10 different types of candy bars, of course, but the more you vary your healthy choices, the greater chance you have of consuming all types of nutrients that your body needs. Trying to have as many different colored foods in one meal is a great tip as well.

Go Natural

This means avoiding any processed foods like fast food or doughnuts. Ask yourself where the food you are eating came from–if you can figure out the answer (from a tree, from an animal, etc.) then you are probably fine, but if the answer is more along the lines of “from some factory, I guess?” then you should probably avoid it. Another tip is to rely on foods where you can pronounce all the ingredients. In general, natural foods are going to be better for you than processed, as they avoid excessive sodium, hydrogenated oils, and trans fats, which are three of the worst things for your body. In the same vein of going natural, you will tend to see better results by consuming your vitamins from food directly, as opposed to getting them from supplements. This is not to say that all supplements are bad, but your body recognizes natural sources of vitamins more easily than unnatural ones, and vitamins in foods are more easily broken down and processed by your body. Some supplements are good, especially if you have an allergy to certain foods like dairy and need to get some extra calcium, but try not to rely on supplements for your entire nutrient profile.

Overall, the key to gathering the right healthy eating information is just paying attention to what you consume. If you make a plan and stick to it, these simple tricks will create healthy eating habits that will last for the rest of your life, and won’t just burn out after a few weeks. Adding good things into your diet, like water and breakfast, while avoiding unhealthy calories like trans fats and oils, will lead you down the path toward a much happier and healthier body. One last tip is to be patient. There will not be massive changes overnight, but if you stick with these tips and make it a lifestyle choice, you will definitely start to notice your body reacting positively to these simple changes before too long!

Stress. It’s the most pervasive and persistent phenomenon we experience in life. While not all sources of stress are negative, chronic stressors tax our personal health and well-being and ultimately reduce enjoyment and peace. The constant presence of negative stress may eventually result in a significant decline in personal health.

It’s not possible to control everything related to what we experience or how we experience it. We can, however, employ simple stress management techniques and develop necessary skills that will not only help us face the stress beast but tame it as well. Apply these seven stress-busting techniques for better living.

Prioritize Movement

It’s no secret that physical activity naturally reduces stress and increases the release of the “feel good” hormones. Physical movement doesn’t always need to be structured exercise inside of a gym or studio. Instead, schedule time to be active. This can be a brisk walk, a set of body-weight exercises you can complete in 10 minutes in your office or living room, a yoga session or a light jog with a friend. Activity is only limited by the time you set aside for it. Further, active time can be as short as climbing a few flights of stairs and still elicit positive stress-reducing benefits.

Allow Yourself to Say, “No, thank you.”

The inability to say “no” or decline a task you don’t have time for is a common challenge for many. Consequently, this leads to increased levels of stress and anxiety. It is O.K. to say “No, thank you” or “I would love to help at a later date, but thank you for thinking of me.” One of the hurdles many of us face is neglecting to prioritize our own needs because we are busy attending to the needs of others (friends, family, work, extracurricular events, groups, etc.). Reevaluate the to-do list and organize the critically important aspects at the top and leave room for “you time.”

Set a Daily Affirmation

The first thing many do when the alarm goes off is to launch quickly into the daily process of getting ready for the day; this is a habitual and sometimes mindless ritual. Modify this recurring ritual to include a daily affirmation to guide your busy day. Simple phrases such as “I am grounded,” “I am centered” or “I am strong” can serve as a mindful compass that teaches us to challenge negative thoughts or unproductive thought patterns. Post daily affirmations on social media, whisper them to yourself, put them on a post-it-note in your office or add them as a note in your phone. Keep them close by as a reminder of your value and purpose.

Sleep

Though we think of it as rest, sleep is actually an active process. This is when the body works to repair, restore and rejuvenate the various systems of the body. It’s easy to believe one can run on six or fewer hours of sleep, but the body (and mind) vehemently disagree. A well-rested individual is more capable of combatting stress than an unrested individual. A lack of restorative sleep increases stress levels. To improve your sleep, start by creating a relaxing bed-time routine (lights dimmed and screens and digital devices set aside). Commit to going to bed and rising at consistent times and avoid consuming caffeine after 3 PM. Small tweaks may lead to big results.

Practice Authentic Acceptance

There’s a lot to be said for keeping a positive attitude and looking on the bright side. However, it’s equally important to be authentic in acknowledging how we feel. It is O.K. to allow emotions to come and go as they do naturally and not feel as though we need to shove them aside or stifle them for the sake of remaining positive. This is where a reflection journal can prove useful. Alternatively, verbally processing how you feel with a trusted friend or individual can relieve stress. Too often, people judge themselves harshly for feeling angry, disappointed or frustrated. Instead, work to accept, allow and avoid judgment.

Cultivate Creativity

Engaging in the creative process is a highly effective way to shift the mind’s focus, set fear aside and reduce stress. Too often, stress comes from feeling afraid, insecure or less than. Exploring your creative side helps to defy those negative feelings. Find something you enjoy—painting, writing, sculpting, engineering, designing, etc.—and set aside a window of time each week to pursue that activity.

Nourish

A long-term stress management technique is consuming a balanced diet. When stress levels are high, the desire for familiar comfort foods, simple sugars and processed items often increases. While these types of foods might feel desirable in the moment, they will not provide the nourishment the body needs to refuel and face (and therefore overcome) stressful events. Consistently consuming a diet that includes fibre, healthy amounts of fats, lean proteins, complex carbohydrates, fruits and vegetables, and low-fat dairy (or alternatives if one has a sensitivity to a specific food) is key to successfully managing stress over the long-term.

Stress is a consistent part of life, but it doesn’t need to control the quality of it. Stress is manageable and containable, especially when we apply effective methods to face and tame it.

Whether it’s due to hormonal fluctuations, changes in the seasons, shifts in the microbiome, or a concerted effort to snack less and maintain a healthier weight, we all go through periods of time when we’re hungry—all. the. time.

And it can be an internal debate: Should you give in or not? It’s never a good idea to restrict yourself, mostly because it can end up leading to bingeing. But it can also be hard to see what, exactly, is leading to this insatiable hunger. Why don’t you feel satisfied?

Diets don’t typically work, and ultimately, there are better ways to curb your appetite—especially your cravings for sugar and carbohydrates—and maintain your happy weight. The trick? Eating nutrient-dense foods that send signals to your brain that you are satisfied.

So if you’ve already eaten a healthy meal and you’re still wanting to raid the pantry, try one or a few of these 10 tips:

1. Eat more fish.

Fish is loaded with high-quality protein and omega-3 fatty acids, both of which increase feelings of fullness and satiety. Some studies even suggest that the protein in fish has one of the strongest effects on satiety compared to all other proteins. Worried about sustainability? These are the healthiest fish for you and the planet.

2. Enjoy other proteins.

Studies show that adding a high-quality protein to your meal improves satiety. My favorite protein choices are fish (of course!), lean meats, and eggs. This is especially relevant for your first meal of the day. According to science, eating eggs and a meat protein for breakfast will make you feel more satiated for the whole day.

3. Fill up with grains.

Foods that are high in fiber are also helpful in improving satisfaction levels while decreasing hunger. Quinoa is a great source of protein and is high in fiber. Oats and buckwheat, which have also been shown to improve satiety, are two other great options.

Image by Cameron Whitman

4. Eat more greens.

According to at least one study, eating a good amount of vegetables (like a salad) prior to a meal can increase satiety and lead to reduced food intake. Green plants like spinach are rich in thylakoids that reduce hunger, increase satiety, and reduce cravings. This is a great excuse to start your meal with Chrissy Teigen’s dreamy fall salad recipe.

5. Munch on legumes.

Legumes, which include lentils, beans, green beans, peas (and snap peas), chickpeas, and peanuts, are a great source of protein and loaded with fiber. A large systematic review (meaning a study that looks at all previous studies on the topic) done in 2014 showed that eating foods like these contributes to satiety.

6. Add a variety of nuts.

If you’re standing there staring at your snack drawer, try reaching for a handful of nuts. Nuts like walnuts and almonds have a high satiety value, likely due to their high content of protein and healthy fats. Almonds improve satiety, while pine nuts have also been shown to work as an appetite suppressant.

7. Feed yourself healthy fats.

If can be tempting to avoid fats if you’re trying to maintain your weight, but adding fats like avocado, coconut products, sunflower oil, palm kernel oil, safflower oil, extra-virgin olive oil, sesame oil, and the omega-3 oils that you can get from fish will help you feel more full and satisfied—while also boosting your metabolism and energy. Adding avocado to a meal, for instance, was found to significantly improve satiety for a three- to five-hour period. A good general rule is to not skimp on fats; just make sure you’re eating the healthiest ones possible.

8. Enjoy a little fruit.

Fruits like watermelon, oranges, blueberries, apples, and rhubarb are high in fiber and are loaded with vitamins, minerals, antioxidants, and often water, making them a good choice when you’re looking to enhance satiety. Whole fruit is better than fruit juices, as the latter are primarily sugar and cause a higher insulin spike and less satiety. 

9. Use a small plate.

This one might seem a little bit old-school, but if you’re struggling with perpetual hunger, try using a smaller plate and filling it up to the max. When you do this, your brain feels like food is plentiful. In fact, a 2005 study showed that we apparently count calories with our eyes, not our stomachs.

10. Eat mindfully.

You’ve heard this before, but I’m here to tell you that turning off the TV and eating mindfully is a scientifically backed way to reduce feelings of hunger. Take your time eating. Enjoy the aromas, the colors on your plate, the flavors in your mouth, and the texture as you chew. Chew slowly and many times. Savor the experience. Studies even show that mindful eating may help individuals overcome compulsive eating and promote healthier eating behaviors.

There’s an art to healthy living, and part of that is recognizing our impact on others. Our personal health affects the people and environment around us, so take care of yourself and you’ll help take care of the world. To celebrate Earth Day, the anniversary of the modern environmental awareness movement, we gathered the top five ways to live a healthy, environmentally friendly life!

1. Eat clean

Eating clean means keeping your food as simple and nutritious as possible. In other words, close to the original source! Stick to whole foods, says Dr. Su Fairchild, a specialist in integrative medicine. Avoid or limit simple sugars and processed carbs, including flour products, because they cause your blood sugar to spike, provoking your body’s insulin response and promoting weight gain. You can consume good fats like olive oil and coconut oil in sensible amounts, and don’t forget to eat a rainbow of organic vegetables.

2. Stay hydrated

Hydration is an important part of a balanced lifestyle. Dr. Randy Baker, a specialist in holistic medicine, strongly advises avoiding soft drinks like soda (one of the worst things you can do for your health, he says) and excess juices because of the calories. Water should be your main source of fluids. Internist Dr. Steven Tucker notes that you should also avoid all artificial sweeteners, including beverage mixes, because your body still responds to “fake sugar.” People who drink a soda a day increase their diabetes risk by 50%, and those who drink diet sodas increase their risk by 20%.

Pediatric urologist Dr. George Klauber lists several benefits to drinking water: avoiding unnecessary calorie intake and the effects of caffeine and alcoholism, keeping your kidneys flushed, reducing urinary acidity for people with sensitive bladders, and saving money! Stick to water and you avoid the health risks involved with processed foods.

3. Exercise outside

Take advantage of the great outdoors and go for a run! Besides improving your cardiovascular health, outdoor workouts help your body produce vitamin D. Endocrinologist Dr. Philip Kern says, “During summer, you need about 20 min [of sunlight] at midday, longer at other times of day. In winter, or extreme northern latitudes, it takes longer. This is why there is usually a seasonal winter drop in blood [vitamin D] levels.” To get the full benefit of the sun, make sure you aren’t getting it through window glass!

If running is too aggressive for you, take a walk. It’s an easy, low-impact form of aerobic exercise, and doctors agree: it’s beneficial to your health!

4. Manage your stress

As internist Dr. Lori Wagner says, “Don’t let stress get in the way of taking care of yourself.” Managing your stress can include taking breaks, staying organized, and doing five-minute meditation sessions at your desk. By controlling your stress levels, you control your response to stress: overeating, undereating, over caffeinating, skipping the gym, etc. Stress impacts your health and your relationship to your environment, so keep a close eye on it. Take a look at the 13 Habits of Stress-Free People for more help!

5. Practice preventive care

Besides updating your shots/immunization records and seeing your doctor for an annual physical, preventive care that you can practice daily involves sun protection and reducing your risk for obesity. Plastic surgeon Dr. Bryan McIntosh says, “UV light is damaging to skin and undoubtedly a cause of skin cancers, so sun protection is always important.” Don’t forget to wear sunscreen, sunglasses, and protective clothing (like a hat!) if you’ll be out in the sun.

Dr. Dean Giannone, a specialist in internal medicine, says, “Obesity can compromise the heart, the lungs, the liver, the knees, the hips, the ankles, the muscles, and the spine. It can affect your sleep, making you tired and inattentive during the day. And oh yes, it can shorten your life expectancy.” Obesity and its risks are incredibly dangerous to your health: the leading causes of death in the world are related to heart health, which is affected by obesity. By establishing a healthy diet and exercise routine, you can prevent obesity and other cardiovascular risks.

Anxiety, or a general feeling of worry and unease, is at an all-time high. Prior to the COVID-19 crisis, anxiety was affecting one in five people. Now with added stressors of health risks; how to manage child care, job loss, and financial stressors; a lack of community engagement or physical connection; and loss of typical routine, stress is skyrocketing.

Why is this so concerning? If chronic stress is not addressed and you’re always running in survival mode, the body can’t heal. By supporting the body to feel safe, we promote regulation in our system. Food isn’t the only way—playing with kids, reading, drawing, practicing meditation and mindfulness, walking outside, yoga, or even sleeping in are all great ways to anchor your stress and anxiety response throughout the day, which ultimately supports your immune system.

But food is a choice you make three times (at least) a day. And with our routines thrown off, the simple healthy choices we normally make may have fallen by the wayside—from overeating or snacking for escape or distraction to neglecting intermittent fasting. This time of social isolation, though, is an opportunity to focus on nourishment and what we want our new reality to be. The right foods can reduce inflammation, support the microbiome, balance hormones, and support metabolic function—while the wrong choices can lead to bloating, inflammation, fatigue, anxiety, and further stress the body.

Here, my top three recommendations to support a reduction of anxiety and your body’s immune system. It is possible to rediscover food-as-medicine—even during times of stress.

Balance your blood sugar levels.

The first suggestion I give to everyone when talking about stabilizing mood and energy levels is to follow a low-glycemic diet and avoid naked carbohydrates. The blood sugar roller coaster of highs following carb consumption paired with slumps from excessive insulin release in response to the blood sugar shock can increase a tendency toward hypoglycemic episodes, as well as diabetes. During blood sugar highs and lows, you may experience shakiness, fatigue, racing heart, sweats, and anxiety, as well as more cravings.

By keeping carbohydrate choices limited to moderate portions of whole food selections of starchy vegetables, fruits, and sprouted legumes or grains (if tolerated) rather than processed, refined-flour-based foods or high sugary products, blood sugar levels will avoid the mountain peaks and reactive valleys. If eating low-glycemic, blood sugar levels can maintain a more even-keeled metabolic response, supporting regulated mood and energy. 

Beyond your selection of your carbs as whole foods and portion control, focus on pairing a protein or fat with your carbohydrate choice to blunt glycemic spikes while adding nutrient density and satiety or appetite regulation. An example of this is adding a tablespoon or two of almond butter to your apple, sautéing half a plantain in 1 tablespoon of coconut oil, or adding half an avocado on top of your beans. Pairing your carbs is another way to aid in blood sugar metabolism as well as the prevention of diabetes.

Goals:

• Keep carbohydrates moderate to support optimal blood sugar metabolism. Stay within a max of 45g of carbs per meal and within a max of 75 to 90 g per day.
• Pair carbohydrates with a protein or a healthy fat.

Establish an eating window and stick to it.

The human body loves ritual and routine. Ideally you want to find at least 10 to 12 hours a day you can go without eating. (Don’t worry, the goal is that you are sleeping during the majority of this time!) This means you may do an eating window of 8 a.m. to 8 p.m. where you cut off eating at 8 p.m. following dinner. While even more restrictive types of fasting are popular, with longer windows between food, if you are actively dealing with anxiety, I would recommend eating within a 12-hour window and not exceeding 14 hours without food. Often epinephrine is already elevated and leptin is depressed when you’re anxious, so restricting food can further drive a survival response to food insecurity.

If you’re getting evening food cravings, this would be a great time to explore caffeine-free teas like rooibos, which has polyphenols shown to support antioxidant status and immune health. You may even add a wedge of lemon to support your liver detox process while you sleep.

If you’ve found yourself eating at your desk, in your bed, and on your couch, try to reestablish an eating ritual that includes space for nourishment. This could be the table—or outside on a blanket in the sun for a daily snack and break. This helps you to be more mindful of your intake, and you will experience more satisfaction at that meal while likely making more conscious choices versus impulse grabs. Be sure you take the time to breathe and slow down when you are eating—beyond mindfulness, your body makes more digestive enzymes and has a more optimal pH when you are relaxed versus stressed.

Goals:

• Establish a food-free zone and eating window.
• Play with teas to extend your fasting window to meet 10 too 12 hours without food allowing your body rest and your immune system to optimize.
• Determine areas in the home that are eating zones; try to eliminate couch and bed.

Power up your phytocompounds and antioxidants.

Oxidative stress is accelerated in the state of antioxidant deficiency and chronic stress. In the brain, oxidative stress drives neurological dysfunction including depression, anxiety, and panic. When you consume an abundance of produce with a variety of colors, you’re adding antioxidants and unique plant parts that have beneficial effects, which serve to reduce oxidative stress while stabilizing brain function and mood. 

Top antioxidant-providing nutrients that protect against free radicals include glutathione, cysteine, and vitamin C. Sulfur-containing vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts provide a rich source of cysteine and glutathione to aid in both detoxification and antioxidant support while citrus fruits, berries, and leafy greens give a nice boost of vitamin C.

Vitamin C is especially important during times of stress or anxiety as it is most concentrated in your adrenal glands, which use vitamin C in the role of cortisol (your stress hormones) metabolism. Due to the cortisol connection, there is a tenfold demand for vitamin C at times of stress. The status of vitamin C is another nutrient of focus that overlaps with optimizing your immune system during this pandemic as we know vitamin C can support the body’s immune function and antiviral activity.

Goals:

• Aim to have 2 to 3 cups of greens; this also supports your magnesium for a relaxing nutrient boost.
• Have half to 1 cup of sulfur-containing veggies (broccoli, cauliflower, cabbage, Brussels sprouts) to aid in cysteine and glutathione levels.
• Ramp up your vitamin C with berries, kiwi, melons, and citrus; and zest your citrus for an added boost.

Getting going with these three shifts in your diet can giving you back control of your anxiety. You may notice going from stressed and wired or burn out mode to a more sustained regulated state while feeling more vibrant and bright.