Dietitian-Approved Ways to Feel Better Every Day
Conflicting information on social media and around the internet on what to eat and when can make doing the “right” thing feel impossible. But the truth is, many experts assert that diets don’t actually work in the long term and urge folks to focus instead on less restrictive, more sustainable changes you can incorporate into your lifestyle. Today’s tips come to us from Registered Dietitian Emmeline Huddleston (RD, RDN, LDN) of Nashville, TN — these are 10 of her favorite ways to make the most of your supplements, reduce inflammation, regulate blood sugar, and just feel better in general.
Incorporate fermented foods into your diet.
Gut health is in, and one way to help support a healthy gut is by adding fermented foods to your diet to provide a natural source of probiotics. Fermentation is one of the oldest forms of food preservation and occurs when microorganisms break down sugar and starch in food to support the growth of good bacteria. Having a diverse and healthy gut microbiome is beneficial in boosting our immune system and decreasing inflammation.
Damage can occur when the balance of our gut bacteria is thrown off, leading to increased production of bad bacteria, which can weaken the lining of our digestive tract and cause unhealthy microorganisms to leak into the bloodstream — known as leaky gut syndrome. Fermented foods can help combat this by creating a healthier mix of gut bacteria, which can strengthen our intestinal lining and prevent it from leaking.
Look for foods listed as having ‘live cultures’ or ‘naturally fermented’ to get the best source of probiotics. Sources of fermented foods to try include kimchi, yogurt, kefir, sauerkraut, kombucha, aged cheese, miso, and tempeh.
Fermented foods like yogurt, kombucha, sauerkraut, miso, and kimchi are all excellent food sources for probiotics.
Try a liver supplement.
Liver, one of the most underrated superfoods in my opinion, can be described as nature’s multivitamin — it’s one of the most nutrient-dense foods available. Liver is chock-full of iron, protein, B-12, folate, zinc, and copper, which is super beneficial for women as we are more prone to developing anemia. (Stress can also be a major culprit in depleting our stores of iron and B-12.)
Including liver in your diet can help address anemia and raise your energy levels. You can easily add this to your diet by consuming desiccated liver in powdered form (which can be added to broths, soups, and smoothies) or taking desiccated liver in tablet form. Or if you’re daring, try eating liver whole a couple of times a week.
Sip lemon water first thing in the morning.
You’ve probably heard this one, and you may even subscribe to it, but do you know why it’s good for you? Having a glass of water with freshly squeezed lemon juice helps to wake up the digestive system by stimulating bile and gastric acid production and helping to break down food. Lemon water can also stimulate the metabolism, hydrate the colon, and can help alleviate constipation.
Water should be taken lukewarm (similar to our body temperature) first thing in the morning on an empty stomach as it will be absorbed faster. It also provides a potassium and vitamin C boost to start your day.
Seems like everyone swears by lemon water first thing in the morning, but few actually know why it’s beneficial.
Choose your correct source of magnesium.
Magnesium is a powerful mineral that plays a crucial role in over 300 biochemical functions in the body. Some of these functions include regulating mood, creating energy, nervous system regulation, and maintaining a healthy heartbeat. For women in particular, magnesium can be helpful in managing stress as well as symptoms of PMS and menopause.
Food sources of magnesium include oats, barley, quinoa, flax and chia seeds, dark chocolate, green leafy vegetables, and legumes. As magnesium supplements have become popular, it’s important to know what source of magnesium is best for you. Below, I’ve outlined the different types and linked to a couple of the supplements I personally use:
Magnesium citrate: Treats constipation
Magnesium oxide: Helps relieve GI symptoms like heartburn, indigestion, diarrhea
Magnesium glycinate: Helpful for relaxation and sleep, pain reduction, and decreasing inflammation
Magnesium L-threonate: Helps increase magnesium concentration in our brain for mood-boosting effects and improving memory
Magnesium chloride: Helps treat magnesium deficiency as it’s well-absorbed — often used topically in oils, gels, or salts
Magnesium lactate: Also used as a supplement to treat magnesium deficiency
Eat one Brazil nut per day.
Yes, that’s right, just one nut per day! Brazil nuts are a very rich source of selenium, a trace mineral with antioxidant properties that assist with thyroid hormone metabolism and decrease inflammation. One Brazil nut contains 96 mcg of selenium while also containing vitamin E, zinc, and manganese. Selenium helps protect our cells from damage and infection; it’s recommended to get at least 55 mcg of selenium daily.
Selenium works better when combined with vitamin E, also found in Brazil nuts — making this a great source!
A single Brazil nut knocks out all of your selenium needs for the day — plus a kick of vitamin E, which improves absorption!
Start your day with a savory meal.
Many popular breakfast items such as cereal, oatmeal, and fruit smoothies are laden with sugar and can start our day off with a big spike in blood sugar. What goes up must come down and often results in a crash a couple of hours later. Having a savory meal for your first meal of the day can set the tone for what you will crave the rest of the day. It also helps balance blood sugar by avoiding that mid-day crash and feeling tired after breakfast.
A blood sugar spike at breakfast can actually make us hungry again sooner and, therefore, is not beneficial for weight loss goals. The bigger the blood sugar drop, the worse our hunger/cravings will be. If we can keep our blood sugar balanced by eating a savory breakfast with an emphasis on protein, carbs, and healthy fats, we can help keep our cravings under control, feel less hungry, and feel better throughout the day.
12 Mind & Body Benefits of Walking
Recipe: High-Protein Roasted Vegetable Salad
How 17 Minutes a Day Outside Will Dramatically Change Your Life
Pair iron with vitamin C.
Women are often more prone to developing iron deficiency due to blood loss during menstruation, pregnancy, and childbirth. A huge tip for boosting iron stores is making sure to pair your iron-rich foods with vitamin C, as iron is better absorbed by the body when combined with a source of vitamin C.
Improving iron stores can help boost energy levels, combat iron-deficiency anemia, and help nourish our skin and hair. Examples of iron and vitamin C combo meals include black beans and sweet potatoes, beef and broccoli, eggs with bell peppers, strawberries with cashews or dark chocolate, and lemon-based vinaigrette over dark, leafy greens.
Be mindful of choosing your ingredients to make the most of their nutrients! Eggs and bell peppers are a powerful combination of vitamin C and iron.
Include a source of Omega-3 fatty acids daily.
There are two forms of fatty acids: saturated and unsaturated. Omega-3 fatty acids are polyunsaturated fatty acids that are essential nutrients, meaning our body does not create them, so we must get them from the foods we eat. Omega-3 fatty acids help reduce inflammation, and promote brain and cardiovascular health, among several other benefits. There are three main sources of Omega-3 fatty acids: EPA, DHA (both found in marine forms), and ALA (plant form), with the first two being the most effective sources.
The goal for women is 1.1 grams of Omega-3 fatty acids per day. Aim for two to three servings per week with foods such as fatty fish (salmon, mackerel, herring, anchovies, sardines, tuna) or plant sources such as algae oil, chia seeds, edamame, flaxseed oil, and walnuts. Limit Omega-6 fatty acids such as refined seed oils (soybean, corn, sunflower, safflower, grapeseed, cottonseed, wheat germ) as they can be inflammatory. Instead, opt for mono-unsaturated oils such as canola, olive oil, and avocado oil for heart-healthy benefits.
I am personally allergic to fish, so I use this vegan, algae-derived Omega 3 supplement by Freshfield.
Eating fatty fish like salmon is a great way to incorporate Omega-3 fatty acids into your diet.
Start every meal with fiber.
Fiber is often pushed by health and wellness experts alike, but you may not have heard the importance of when to eat your fiber. One of the most important tools for blood sugar management is starting your meal with a source of fiber, preferably non-starchy vegetables such as broccoli, cauliflower, greens, cucumbers, or high-fiber fruit such as berries or apples.
Eating fiber before a meal slows down our digestion, reduces blood sugar spikes, and helps our hormones promote satiety to feel fuller longer. Fiber is also super beneficial in lowering cholesterol, keeping our bowels happy, and assisting in healthy weight loss.
Portion your meals using the ‘Plate Method.’
Using the Plate Method is one of the easiest and most effective forms of portion control without having to measure and weigh your food. Often, our plates can be imbalanced by having too large a portion of carbohydrates while having too few fibrous, non-starchy vegetables. As both protein and fiber take longer to digest, learning to balance our plates in this way can help with weight control and blood sugar management.
It’s as simple as filling one-fourth of your plate with lean protein — think chicken, fish, turkey, lean red meat or pork, eggs, and cottage cheese. Fill another fourth of your plate with carbohydrates — bread, rice, pasta, oatmeal, quinoa, tortillas, and starchy veggies like legumes and potatoes. The other half of your plate should be filled with fiber — non-starchy vegetables like broccoli, cauliflower, asparagus, cabbage, cucumber, leafy greens, peppers, and tomatoes.
Here’s to feeling better this year!
