Dieting during the holidays…is it possible? You bet your life! People have this notion that the holiday season is reserved for overeating and drinking excessive amounts at functions, parties, and work events. Plus, letting loose is often a great way to relieve the inevitable holidays stress or pressure from family and friends. That does not mean that you have to succumb to the temptation of endless holiday treats. 

Most people hold emotional attachments to holiday-specific dishes or treats. It is very common to associate these foods with meaningful memories during the holidays. The holidays are well underway, and there is no time like the present to take action. It will be difficult, but we believe that you have the strength to conquer the holidays while adhering to your diet! The following tips may help you dodge the pressure to overindulge. 

Plan Ahead

This rule truly applies to many things in life, but preparation is essential if you want to avoid failure. If you feel that your surroundings influence you easily, make your surroundings more comfortable. In fact, studies suggest that planning ahead and creating a plan can double your chance of success. If you plan to attend a holiday party, bring a healthy appetizer or dish, in addition to a healthy dessert option. When you know you have healthy food options, you will be less likely to overindulge on unhealthy items. If you are going to travel, make sure to plan ahead by bringing healthy snacks. 

Fill Up On Vegetables

Holiday spreads tend to showcase an assortment of carbs, proteins, and high-calorie desserts. Try your best to load up your holiday plate with as many vegetables and fruits as you can. Not only are they naturally rich in various nutrients, but they are also much lower in calories than other dishes. That doesn’t always apply, especially if you eat green bean casserole and candied yams. When we say “veggies,” we mean fruit salads, leafy greens, carrot sticks, and other sautéed root vegetables. 

Prioritize Your Favorites

There are seasonal treats that everyone looks forward to during the holidays. Maybe your vice is a slice of pumpkin pie or grandma’s homemade cinnamon rolls. There is nothing wrong with a small indulgence, but the trick is choosing the things you truly want to enjoy. If you say “yes” to everything, you are not doing yourself, or your diet efforts, any favors. Use this time of year as an opportunity to prioritize what you love and be strategic about it. That is especially true if you line up at the holiday buffet!

Track Your Calories And Macros

This sounds like an unpleasant chore, but you should keep track of your food intake because treats and alcohol are aplenty this time of year. It is very easy to go overboard with food, but paying attention to how much you consume is the best way to hold yourself accountable. When you input the information into your calorie counter, the results may surprise you. Small indulgences, such as a peppermint mocha latte, can affect your weekly average. Track your daily intake and use weekly averages to help determine whether you are sticking to your diet or not. Don’t punish yourself if you go a little overboard; rather, do your best to get back on the horse and meet your daily goals starting the following day. 

Remember Your “Why”

Weight loss motivation is more powerful than you realize. Remembering why you started your diet in the first place may be all it takes to keep holiday eating in check. If you have a support system, lean on them because they may help you remember why you started your weight loss journey. Remembering your “why” doesn’t mean that you have to eat perfectly. It will, however, remind you to either exercise or balance your indulgence with some healthier options. Change is very difficult, especially in regards to eating habits, and you have to work constantly to maintain your diet. Don’t give up on yourself just because you encounter some obstacles. You are strong and can make the necessary changes to maintain your diet this holiday season.

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Thanksgiving is about one thing, and one thing only: indulgence. Well, not entirely, but that has been the primary focus of the holiday for many, many years. As such, many people feel bloated after cramming as much turkey, stuffing, mashed potatoes, Brussels sprouts, sweet potatoes, green bean casserole, Mac n cheese, and more on their plates. It makes sense that people would feel sluggish and bloated after consuming upwards of 3,000 calories in one meal. 

It’s no secret that people are eager to feast on Thanksgiving. Although the food, company, football, and family bickering is wonderful, the day can be quite taxing on the digestive system. Fear not, though, because we have some helpful tips that can promote better digestion on the big day. The day is about love and gratitude, and you should not feel any stress, especially digestive stress, during the festivities. Continue reading to learn about five tips that aid digestion. 

Stay Hydrated

Just so everyone is clear, you should always drink water throughout the day. It is an integral step to preventing dehydration, but it also helps regulate bowel movements by encouraging better digestive function. Many studies indicate that inadequate hydration increases the risk of obesity or elevated body mass index (BMI). On the morning of Thanksgiving, start your day with a tall glass of lemon water to help increase the production of hydrochloric acid (HCL). Stomach secretions are made up of HCL and digestive enzymes that help the body digest and absorb nutrients from food. 

Movement

You need to move if you want things to move, if you catch our drift. Finding the right movement for your body can help you avoid joint pain, improve cardiovascular health, and improve digestion. One of the easiest things to do to promote better digestion at the big meal is to take a walk with family or friends about 15 minutes after eating. Research shows that daily walking can help reduce bloating, balance blood sugar after a meal, and aid the digestive process. If you want to avoid bloating the night of Thanksgiving, consider doing a quick yoga session, as certain poses, such as bridge pose, child’s pose, supine twist, and camel pose, can help the digestive process. 

Consider A Probiotic

Your gut microbiome is home to trillions of microbes that are necessary for digestion, immune function, and overall health. These microbes aid in the absorption of essential nutrients, in addition to helping the body break down food. When you have a higher presence of good bacteria in the gut, your digestive system functions better, and you feel better. Probiotics can help ease the discomfort that comes with bloating and gas. Just remember that every person is different, so the probiotic you take may not be right for someone else. Keep in mind that you can also enjoy probiotic foods, such as kimchi, miso, natto, kombucha, sauerkraut, and more. 

Eat Mindfully

This is easier said than done on a day of indulgence. Most people look forward to specific Thanksgiving dishes all year, which makes self-control that much more difficult. Not to mention, everyone around you is most likely piling on the food. In order to support digestion, try your best to practice mindful eating habits during the Thanksgiving feast. To do this, chew your food  slowly, savor each bite, and take breaks between servings. As a quick reminder, you can enjoy your favorite foods, but consider avoiding other ones that you don’t care about to avoid extra carbs and calories. 

Eat A Fiber-Rich Breakfast

Believe it or not, what you eat to start your day can set your digestion up for success. A lot of people try not to eat anything all day leading up to the giant meal. The idea behind that strategy is to enter the meal on empty in order to cram as much food in the belly as possible. Well, that doesn’t do your digestive system any good, to be honest. Set yourself up for better digestion by enjoying a fiber-rich breakfast, which will most likely encourage a bowel movement prior to the big meal. Enjoy a fruit and vegetable smoothie, a bowl of oatmeal, overnight oats, chia pudding, and smoothie bowls. 

We hope you enjoy yourself on Thanksgiving and that you keep these useful digestive tips in mind. Don’t overthink it! 

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Thanksgiving is a wonderful holiday that brings together friends, family, and, most importantly, flavors. Eating until you can no longer move is almost encouraged on this holiday, but you regret it when you are beyond bloated. Sure, the rolls and mashed potatoes went down smooth with the stuffing and turkey, but was it necessary? Did you have to put your body through that experience again?

In addition to family time and eating, Thanksgiving is really about preparation. The meal is quite a lengthy process, especially if you take on the challenge all by yourself. Between basting the turkey, mashing the potatoes, roasting the Brussels sprouts, and preparing for the onslaught of family members, it’s safe to say that Thanksgiving is overwhelming. That means that you have a lot of preparation to do, especially in regards to your mental health. 

It’s no secret that the Thanksgiving dinner requires a lot of preparation, but it also requires your mental preparation. There are many lies that surround this holiday, and most of them involve why you feel you should stuff your face. Start this year fresh to better assess how you approach this holiday. When you look at common lies surrounding why you eat a lot, you may end up eating less and feeling better about yourself.

It’s Thanksgiving…So You Need To Gorge

Thanksgiving, much like 4th of July or Labor Day Weekend, is a holiday about excess. This holiday primarily focuses on food, and eating leftovers throughout the weekend is highly encouraged, according to the masses. The reality is that you should be extra careful with what you eat because it is Thanksgiving, after all. Eating too much is too easy, so be extra careful with what you select from the big holiday spread.

The Food Is So Good That You Need To Go Back For Seconds

True, the food is extra special on Thanksgiving. That also means that you need to concentrate on thoroughly enjoying each and every bite. Don’t just eat mindlessly and wolf down forkful after forkful, not taking a second to breathe or enjoy food between bites. In all seriousness, you will enjoy yourself (and the food) much more if you savor what you put on your plate. Don’t overcrowd your plate, either, as a large plate of food is harder to fully appreciate. 

You Need To Celebrate By Eating Whatever You Want

Thanksgiving is not your opportunity to fully abandon all of your dietary rules. Is it a time to be appreciative of what you have and for the people who surround you? Yes, absolutely, but that has nothing to do with eating recklessly. You don’t need to express your gratitude via eating excessively. Three pieces of pie doesn’t mean you are more grateful than someone who enjoys food responsibly. 

Eat As Much As You Can Now While It’s Here

For the most part, Thanksgiving food is not eaten any other time of year, except for Christmas, maybe. The truth is that you will get to eat the same thing the following day for leftovers. And the even bigger truth is that if you don’t get to eat a side dish on Thanksgiving, you can always make it again some other time. There is no need to stuff your face just because this meal happens once a year. That is a foolish way of thinking!

You Don’t Need To Follow Boundaries On Holidays

Ahhh, this is potentially the biggest lie that surrounds the holiday season. In fact, people know that they gain more weight during this time of year than the rest of the year. New Year’s resolutions will take care of it, right? Wrong! Boundaries protect you and your life, and your overall health, will benefit if you don’t stuff yourself on Thanksgiving. You will also feel better the next morning when you wake up knowing that you followed your boundaries. Be strong and your body will thank you!

It’s There And You Can’t Help Yourself

If you fill your mind with the truth before you sit down to eat, the likelihood of you stuffing your face is much lower. Don’t believe the common lies surrounding Thanksgiving and prepare yourself mentally to have a healthier, less-bloated experience.

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Every year, there is a long list of things to be grateful for, and that is especially true at Thanksgiving. Perhaps you got a new job or your sister agreed to babysit your child once a week so that you and your partner can have date night. One of the things you can be thankful for is your health. 

It’s no secret that people tend to get a little carried away, to put it gently, at the Thanksgiving spread. By staying mindful of your health and making small tweaks, however, you can create a healthier Thanksgiving feast. Not only will your dishes be incredibly tasty, but they’ll pack some more nutritional benefits than your average options. Whether you are hosting, showing up, or assisting in the kitchen, use the following tips to make your holiday weekend a little healthier. 

Eat Slowly And Savor Each Bite

It is very easy to move quickly during the holiday excitement of Thanksgiving Day. During mealtime, you may shovel food into your face in order to make room on your plate for the items you didn’t get during your first pass of the spread. While eating, health experts recommend that you slow down and enjoy the food on your plate. It’s easy to fill up too quickly if you do not allow your body the chance to process the calories that you’re consuming. It takes 20 minutes for the brain to realize that you are full. Between bites, consider speaking with a loved one and talk about how great the meal is. Additionally, drink lots of water to aid the digestive process.

Moderate Your Meal

There is so much great food to enjoy! How do you only select a couple things to eat? Well, the good news is that you do not have to miss out on your favorite dishes. Instead, dietitians encourage you to help yourself to controlled portions that will discourage overeating. If you are hungry after you finish your plate, you can have an additional serving or two later. When you build your plate, include whole grains, lean protein, fruits, and vegetables. Try to leave carb-heavy dishes alone, or grab small portions of them just to have a taste. If you want a specific dessert, avoid overeating sugary side dishes to control sugar intake. 

Enjoy A Little Exercise

Pre-meal walk, anyone? Physical activity on the big day of feasting is beneficial for your cardiovascular health, but also for digestion. Studies indicate that walking for 30 minutes after you eat can stimulate the digestive process. Between courses, try to go on a walk with your dog, do some light yoga, play catch outside, or do some squats. Walking for two to five minutes post-meal can help lower blood sugar levels. Exercise also burns calories, which you will consume in excess on Thanksgiving. 

Avoid Processed Foods

How easy and convenient is it to take shortcuts in the kitchen when cooking the Thanksgiving meal? By shortcuts, we mean purchasing store bought varieties of things that you can easily make at home. Instead of grabbing a can of cranberry sauce, make your own with real cranberries, fresh oranges, and a lot less sugar. Click here for a healthy cranberry sauce recipe. Even if you can’t make everything from scratch, do your best to avoid processed versions of things, as homemade elements are also more nutritious.

Consider How You Cook

When you prepare your turkey and sides, be mindful of the seasonings and cooking methods you use. Beware of excess amounts of sugar, salt, and oil, as they can negatively impact the food’s nutritional value. That is especially true if you struggle with high cholesterol, obesity, or diabetes. Instead of deep-frying your food, consider roasting, grilling, or boiling your food to keep the meal a little healthier. Lastly, set seasonings and sauces on the table so that people can manage their health to their desired level of comfort.

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Acid reflux can flare up after a large meal, especially if it is rich or highly acidic. You may also experience symptoms if you lie down too soon after you finish eating. The stomach acid rises into the esophagus, which causes heartburn and other symptoms. You may be able to manage acid reflux if you only experience it occasionally, but chronic acid reflux, also known as gastroesophageal reflux disease (GERD), may require treatment. 

What Is Acid Reflux?

The contents of the stomach are only supposed to travel one way: down. Acid reflux is characterized by stomach acid traveling up back into the esophagus and throat. When acid creeps into places it does not belong, you will feel the results. Acid irritates the tissues and causes inflammation in the esophagus, which runs from the stomach up through your chest to the throat. 

Nearly everyone has experienced the occasional bout of acid reflux, which may feel like burning stomach pain or indigestion after eating. You may also experience a burning sensation in the sternum area, or heartburn. Occasional acid reflux is not a disease, but constant acid reflux can cause real damage.

Why Is Acid Reflux Worse At Night?

Many people experience acid reflux if they eat too late and do not wait before lying down to go to sleep. Gravity works against you, as lying flat makes it easier for the contents in the stomach to enter the esophagus. The size and contents of your meal also play a role in acid reflux development. Drinking alcohol, smoking, or other lifestyle factors, such as taking certain medications, can make heartburn worse. 

Chronic acid reflux can interfere with sleep quality, according to the U.S. National Library of Medicine. Making small adjustments to your nighttime routine can help improve sleep and reduce heartburn or acid reflux symptoms at night. Continue reading to learn more.

Elevate Your Sleeping Position

If you have acid reflux, sleep experts recommend that you elevate your head four to six inches higher than your stomach. Extra pillows may not be sufficient, though, so you may require a special wedge support block or pillow. You can also use risers at the head of your bed to confirm that your head is elevated. 

Make Some Lifestyle Modifications

If you are overweight or obese, losing weight may help alleviate symptoms of acid reflux, such as heartburn. There are so many diets and weight loss programs available, so losing weight is very doable, so long as you can motivate yourself. You can also try our Full Body Cleanse to help improve your overall health. If you smoke, consider reducing your intake or quit entirely. Finally, choose pajamas or clothes that are not too tight when you go to bed, as putting extra pressure on the stomach may worsen acid reflux symptoms. 

Plan Dinnertime And Bedtime

Whatever you do, do not go to bed soon after finishing your dinner. Ideally, stay up for at least three to four hours after your last meal or snack. When you eat smaller meals throughout the day, you’ll be less inclined to eat a large meal for dinner. You can also make lunch your biggest meal of the day to reduce the size of your meal for dinner. 

Consider Medication

If you can avoid non-steroidal anti-inflammatory medications, such as ibuprofen, naproxen, and aspirin, that would be ideal. Choose acetaminophen when you need an over-the-counter pain reliever. You can also experiment with antacids to provide quick acid reflux relief. If symptoms persist, talk with your healthcare professional to develop a plan of action. 

Check Your Diet

Last, but certainly not least, you have the easiest way to correct symptoms. Besides eating smaller portions more frequently, it is best to avoid foods that cause problems when eaten too close to bedtime. Limit drinks that contain caffeine and avoid alcohol, in addition to avoiding highly acidic fruits and vegetables. The more acidic your meal, the more likely you are to experience acid reflux symptoms.

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Trick-or-treating on Halloween is a time-honored tradition for many children. The costumes and decorations seem to get more impressive as the years go by. People become heavily invested in transforming their front lawns into clown mayhem. Others prefer to go all-out with their costumes and let other people go to the extravagant level with home decorations. 

That’s all well and good and enjoyable for all, but we haven’t touched on the hot topic that all parents discuss on this unofficial holiday: candy. As a general rule, it’s wise to have a good balance of healthy food and junk food. For children, proper nutrition is integral for their growth, development, learning, and overall health. Some children have a fairly decent understanding of candy and only need a couple pieces to satiate their sweet tooth. Other kids continue to open wrappers and shove their faces full with any sweet creation they collected while trick-or-treating.

About 89% of children participate in Halloween activities, so it is important for parents to have some tricks of their own. Kids will undoubtedly wonder why they cannot have more treats, so you need a few ideas to avoid sugary meltdowns. Continue reading for some helpful information and a few surprisingly fun and enjoyable treats.

Don’t Forget Halloween Traditions

Candy is but one focal point of Halloween, and we encourage you not to forget other fun traditions. Get your children involved with decorating the house, carving pumpkins, or have them contribute to their own costume creation. That will usually inspire them to carry these traditions through the rest of their lives. Perhaps they become thrifty creative types who go all out on costumes every year!

Find Other Uses For Candy

There are many programs available if you want to donate candy to troops, sell it, or even give it away. If you do not want the candy your child collects to go to waste, you can freeze it or even bake with certain types. Since the holidays are around the corner, you may consider making gift baskets with the candy.

Set Limits

Do not let your child keep the candy in their bedroom. You should keep the candy in a secret location in the kitchen. Children are crafty and may find ways to sneakily steal some candy, especially if you keep it off limits for good. Do your best to divide the Halloween haul into small portions and put limits on the amount your child eats. That way you are not denying them their treasure; rather, you are letting them enjoy it in moderation.

Keep Your Expectations Realistic

Around the time of Halloween, children will eat sweet stuff, be it at school, at home, while visiting a shop, or after trick-or-treating. You may expect some Halloween trading to happen during school lunches. Or perhaps they enjoy a small treat after dinner. Just set expectations that your children will have some candy. Depriving them of that candy may actually cause negative outcomes. 

Halloween lands on October 31, but the entire month is Halloween Safety Month. This is a good time to talk with your children about safety while they are out trick-or-treating. It is also a good idea to educate your children about portion control and the effects of sugar. To help enjoy healthier treats than candy, here are a few fun Halloween-themed recipes. 

Halloween Banana Ghosts And Clementine Pumpkins

A little chocolate never hurt anyone! That is especially true if you pair the chocolate with bananas and clementines. You can’t give these out to trick-or-treaters, but you can make them for your own household!

Click here to make the recipe. 

Frankenstein Avocado Toast

It’s alive! Create a monster avocado toast with this themed appetizer. It’s fun for everyone who sees it and you can get the whole family involved for assembly. Have one person assemble the different parts of Frankenstein’s monsters!

Click here to make the recipe. 

Homemade “Blood” Vial Juices

Pull out the festive stops this Halloween by making these healthy “blood” vials. These are much healthier than classic V8 juices, which are full of sugar. Get in the spooky mood with this “blood” juice that goes great over ice!

Click here to make the recipe.

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In the United States, heart disease is the leading cause of death. People of most racial and ethnic groups in the country are more likely to die from heart disease than other health conditions. You may know these statistics, but do not have a clear direction on what you can do to improve overall heart health. If you feel like that describes you, you are not alone. The good news is that you do not need to become a triathlete or make drastic dietary changes to do so. A few simple tweaks can have long-lasting effects. 

One of the easiest things you can do for your diet is eliminate, or strictly limit, your consumption of foods that are hard on your heart. Cardiologists and nutritionists encourage you to eliminate the following foods from your diet as soon as possible if you want to experience better heart health and function.

White Bread

When nutritionists talk about white bread, they are usually referring to Wonder Bread or similar products that you find in the grocery story. White bread has a high glycemic index and lacks the nutrients and fiber that you can commonly find in whole grain breads. Consumption of white bread can lead to insulin resistance, rapid blood sugar spikes, and weight gain, all of which increase the risk of heart disease. 

Refined carbohydrates increase the amount of circulating glucose and triglyceride levels in the blood. White bread does not contain healthy fiber, so you are left with pure sugar. When buying bread, though, do not just assume that wheat or whole grain options are automatically healthier options. Make sure to look at the ingredient list and read it thoroughly! When you look at the ingredients, you only want to see a short list, and you should recognize what they are. 

Bacon

Bacon occupies a special place in the hearts of many, but experts agree that you should save bacon for special occasions (or eliminate it entirely) if you want to care for your heart. The processing of bacon can lead to adverse health effects on the heart, according to nutritionists. Bacon goes through a curing process with sodium nitrite, giving it a high sodium content that contributes to higher blood pressure. Additionally, the compounds that form when you cook bacon, such as polycyclic aromatic hydrocarbons and heterocyclic amines (HCAs), lead to inflammation. These compounds can also damage blood vessels, which increases the risk of heart disease. 

Bacon is not the biggest offender, as many processed deli meats and red meats can also put strain on the heart. People who include a lot of red meat, especially processed meats, in their diets have a higher risk of cardiovascular disease, obesity, and mortality. The ingredients used to make those foods include sodium and nitrites. Bacon is rich in salt, cholesterol, saturated fat, heme iron, and HCAs, so avoid it if you can, and that goes for turkey bacon as well.

French Fries

Who doesn’t love a crispy French fry? Well, it is difficult to just eat one, so you probably end up eating five at a time. Unfortunately, enjoying handfuls of French fries is not conducive to heart health. The nutritional content of food changes when you fry it. Food loses water and absorbs fat, especially in the case of fries. Additionally, French fries are heavily seasoned with salt, and high sodium intake can increase the risk of high blood pressure. 

Researchers note that the regular consumption of fried food has been linked to an increase in obesity and coronary heart disease. That is primarily due to the high amounts of sodium, trans fats, and saturated fats. 

What Should You Eat Instead?

Now that you know which foods to avoid, you need to know which foods help enhance heart function. Nutritionists recommend that you increase your consumption of legumes, including lentils, chickpeas, and beans. The reason for that is because legumes contain a lot of fiber and help promote feelings of fullness. You can also make them in bulk!

If you can include flax seeds, chia seeds, and almonds in your diet, you should start doing that. All of those foods contain lignans, which exhibit anti-inflammatory and antioxidant activity that support heart health by reducing oxidative stress. These compounds also work with other nutrients, including vitamin E, magnesium, and alpha-linolenic acid, to help improve cholesterol levels, blood pressure, and vascular health. You can also consume quinoa because it has been known to lower LDL cholesterol levels and reduce the risk of heart disease.

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How often do you notice products, such as bran cereal, that have big “heart-healthy” branding on the boxes? Some of that branding may include phrases like “helps lower cholesterol,” or something along those lines. The reason for that is because these cereals contain a certain amount of fiber per serving. Since eating more fiber is one of the best, science-backed ways to reduce cholesterol and improve heart health, eating that cereal must be healthy. Well, part of that explanation is correct. 

According to health experts, less than 5% of Americans consume the recommended daily intake (RDI) of fiber. Additionally, about 86 million American adults have borderline high cholesterol levels (total cholesterol over 200 mg/hdL). Generally speaking, the average adult should consume 25 to 38 grams of fiber per day. How can meeting those daily fiber goals help lower cholesterol? Continue reading to find out. 

How Does Fiber Lower Cholesterol?

Fiber is a complex carbohydrate that the body cannot digest. Because of that, fiber passes through the digestive tract without really being broken down. Although there are two types of fiber (soluble and insoluble), soluble fiber is the type that works to lower total and low-density lipoprotein (LDL) or “bad” cholesterol. It does that by:

• Forming a gel-like substance in the intestinal tract that works to attract and trap cholesterol particles. That helps prevent those particles from being absorbed into the bloodstream. 
• Binding to bile acids in the intestines, which release bile acids to help digest fat. They also contain some cholesterol, so once they have completed digestive duties, the body usually reabsorbs them for later use. When fiber is present in the intestines, bile acids are excreted along with the cholesterol. At that point, the body uses less circulating cholesterol to make new bile acids, which ultimately decreases the amount of cholesterol in your blood.
• Gut bacteria feed on and ferment prebiotic soluble fibers. This fermentation process produces short-chain fatty acids (SCFAs), which decrease cholesterol synthesis in the liver, helping to lower cholesterol levels in the bloodstream.

How Much Fiber Do You Need To Eat?

As stated earlier, the general recommendation for fiber intake is 25 to 38 grams per day. Most adults hover around 16 grams per day, but focusing on fiber is not enough to reduce cholesterol. Health experts encourage increasing your intake of soluble fiber. Research indicates that regularly consuming soluble fiber can help reduce total and LDL cholesterol levels by 5-10%. Eating two to 10 grams of soluble fiber per day is what causes these significant decreases in cholesterol. Aiming for the higher end of that range will only benefit your heart health. 

Foods That Are Rich In Soluble Fiber

Most fibrous foods do not contain as much solute fiber as you think. High-fiber foods, including vegetables, legumes, whole grains, fruits, nuts, and seeds, contain both soluble and insoluble fiber. The following list breaks down the soluble fiber content of the various foods:

• Beans: One-half cup of cooked black beans, kidney beans, or lentils offers one to three grams of soluble fiber
• Oats: One cup of cooked oats contains one to two grams of soluble fiber
• Brussels sprouts: One-half cup of cooked Brussels sprouts contains two grams of soluble fiber
• Fruits: One medium orange, pear, or apple contains one to two grams of soluble fiber
• Barley: A little less than one-quarter cup of cooked barley contains two grams of soluble fiber

What About Supplements?

If you require targeted support for fiber intake, you may want to consider a fiber supplement. Guar beans, inulin, psyllium husk, and beta-glucans are all forms of soluble fiber in fiber supplements. All of these forms of fiber have proven to lower cholesterol in clinical studies. A 2023 systematic review and meta-analysis found that each five-gram intake of soluble fiber was able to reduce LDL cholesterol by 5.6%. 

Eating more soluble fiber is one of the best things you can do for your overall cholesterol. Try to consume 10 grams of soluble fiber every day for the best cholesterol-lowering results. Decreasing stubborn LDL cholesterol isn’t easy, but soluble fiber can help!

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This is not breaking news, but what you put in your body has a direct influence on your overall health. The same can be said for inflammatory markers in the body. It’s no secret that the Standard American Diet is not riddled with nutritionally dense foods. In fact, a new study confirmed that 57% of American adults eat a pro-inflammatory diet. That means that about six in 10 adults regularly eat foods that increase inflammatory markers, which raises the risk of developing heart disease and cancer. 

In certain groups, such as Black Americans and men, inflammatory diets exist at much higher rates. The study’s findings indicated how often people consume pro-inflammatory foods. These foods include processed meats and refined grains, such as white bread. Study authors also highlighted barriers to eating an anti-inflammatory diet that certain groups faced. The study focused on the inflammatory diet scores of American adults from 2005 to 2018. They reported differences by age, race/ethnicity, education, sex, and income. Study authors noted a lot of differences in health conditions between those groups. 

What Is Inflammation and Which Foods Cause It?

It’s not a secret that short-term inflammation is a beneficial thing. Inflammation is part of the body’s healing and recovery process to an injury or virus. Long-term inflammation, or persistent inflammation, can damage the body on a cellular level, which can damage DNA. Health experts note that chronic inflammation is linked to various illnesses, including cancer, heart disease, autoimmune conditions, and neurodegenerative disorders. 

Chronic inflammation doesn’t just creep up out of nowhere. Researchers note that diet plays a big role in its development. There are foods that are definitely pro-inflammatory and there are foods that exhibit anti-inflammatory properties. Pro-inflammatory foods include hot dogs, unhealthy fats in red meat, refined flour, added sugars, artificial ingredients, preservatives, and excess sodium. Anything that is typically packaged and mass-produced may cause inflammation.

Inflammatory Foods In The American Diet

During this study, researchers wanted to find out how many inflammatory foods Americans routinely eat. The other goal was to determine which of these food groups contributed to the most inflammation. In order to do that, researchers looked at self-reported diets of nearly 60,000 Black, white, and Hispanic adults included in the 2005-2018 National Health and Nutrition Examination Survey. This program aims to assess the health and nutritional status of people in the U.S. Diets are scored using a metric called the energy-adjusted dietary inflammatory index. This measures the inflammatory potential of a diet. 

The measurement of dietary inflammation uses 45 food components, including nutrients, foods, compounds, and drinks. Each of these food items has a score of its pro-inflammatory or anti-inflammatory level. After looking at all of these foods in a person’s diet, the diet receives an overall inflammatory score. Researchers noted that 57% of the participants had pro-inflammatory diets. Non-Hispanic Black Americans, men, younger adults, and people with lower rates of education or income were more likely to consume more inflammatory foods than other groups. 

This study shows that certain groups have a harder time consuming anti-inflammatory foods. There is likely a twofold explanation for this. First off, you have people’s ability to both access and eat healthy foods. Secondly, there isn’t sufficient education about diet and how it affects the body, in addition to how to prepare healthy meals. The unfortunate reality is that people in certain demographics, especially younger adults in lower income brackets, are surrounded by fast food chains and convenience stores. These “food desserts” are less likely to have large grocery stores or different stores to choose from for specialty items. 

Can You Overcome This Barrier? 

In addition to healthy food scarcity, there is likely a financial barrier to eating more anti-inflammatory foods. Fresh or frozen fruits and vegetables exhibit anti-inflammatory activity, but they are usually more expensive than fast foods or packaged foods. Additionally, fresh or frozen fruits and vegetables have a shorter shelf life than other pro-inflammatory foods. 

One thing worth noting is that the study had some limitations. Researchers did not assess dietary patterns over time; rather, they only had information about what people consumed within the past 24 hours. Study authors also noted that dividing participants into race, sex, and socioeconomic status does not always reflect the complexity of these factors. 

How To Make Your Diet More Anti-Inflammatory

There are many ways to introduce more anti-inflammatory foods into your diet. Ideally, focus on consuming more foods that contain omega-3 fatty acids, such as chia seeds, flax seeds, nuts, and salmon. You can also consume fiber-rich foods, such as whole grains, legumes, beans, and fresh fruits and vegetables. If your budget does not allow access to fresh fruits and vegetables, try to consume canned vegetables, but opt for low-sodium or sodium-free varieties. You can also make an effort to reduce your intake of processed meats, packaged foods, sugary sodas, and alcohol to help reduce inflammatory markers in the body. Just remember that some dietary changes are better than none!

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For whatever reason, being on vacation means abandoning all of your knowledge about health. That may not be true for everyone, but it is for a lot of people. Many people think of vacation like a free pass on their diet, a chance to enjoy dessert for breakfast or cheeseburgers and such at will. Perhaps you kick back by the pool and enjoy a variety of cocktails before building sandcastles at the nearby beach. 

Depending on where you travel, staying healthy on vacation can prove to be a challenge. Sometimes, you may have the intention to maintain your healthy diet, but your destination doesn’t offer the right foods that cater to your eating habits. Plus, finding a healthy place to eat may be the last thing on your mind after touring a museum, doing a hike, or walking for hours through the city streets. 

At the end of the day, though, enjoying real food, not fried food or burgers, fuels the body and provides it with the necessary nutrients it needs to function optimally. Naturally, you should indulge while traveling, especially if the place you visit is known for certain specialities. Be a wide-eyed tourist if you see a flaky croissant in Paris, France, or a big plate of drunken noodles in Bangkok, Thailand. You will find your stride, but do your best to consume a balanced diet during your travels. Hopefully, the following tips will help you stay healthy on vacation.

Pretend That You Are Eating At Home

Vacation is not a time to disregard your normal eating habits and budget constraints. It’s very easy to overspend on vacation, especially if you are traveling in a place where the U.S. dollar is not as strong as the local currency. When booking a trip, it can be beneficial to try and find a place to stay that has a kitchen or kitchenette. By shopping at local grocery stores and pre-making food, you can save a little money and eat foods that comply with your diet. You should eat out and try different restaurants, but preparing some meals, especially breakfast, can help start your days off right.

Plan Ahead

If you have a little kitchen at your AirBnb or vacation rental, consider loading up on some healthy snacks. That is a pro traveler’s tip because packing some local fruit, in addition to bars you bring from home, can save you from eating unhealthy snacks between meals. If you like to use meal planning with apps and such, you can use them to plan meals around regional food at your destination. That works whether you are traveling regionally or internationally. If you drive to your destination, though, you have a better chance of planning your meals. You can bring exactly what you need in order to prepare meals during your vacation!

Make Sure Your Snacks Are Health

Speaking of planning ahead, make sure you are covered in the snack department. Whether you have a six-hour car ride or a 10-hour flight, having a variety of healthy, non-perishable snacks can make the difference in your traveling experience. Not only that, but packing snacks can save you money! You don’t have to stop at convenience stores or gas stations to pick up chips or processed cereals and pastries. Having healthy snacks can also reduce your likelihood of feeling terrible while traveling. Great snacks to bring include:

• Trail mix (without candy or chocolate pieces)
• Bananas
• Apples
• Packets of almond butter, peanut butter, or cashew butter (to go with your apples)
• Reusable, insulated water bottles to hold smoothies, iced herbal teas, and water
• Homemade energy bites (or healthy protein bars)

Pack The Remedies

Staying healthy while on vacation is just about keeping your diet in check. Bug bites, sunburns, earaches, and more can happen just as much or more on vacation as they do at home. If you have specific remedies for these things, make sure to pack them! It can be beneficial to have the following while traveling:

• Healing salve (for rashes, stings, and bug bites)
• Hand sanitizer (helpful in many situations)
• Natural bug spray
• Lots of vitamin C (in addition to low-sugar electrolyte powders)
• Sunburn remedies
• Ear infection remedies
• Natural sunscreen

Keep Stress Levels Down

The last piece of the puzzle is to keep your mental health in check while traveling. It is easy to experience a burnout and spiral out of control, but doing small things can bring you back to center. Sure, the right foods and natural remedies can keep you healthy, but too much stress can derail your health. Take note of how your body feels on vacation and consider experimenting with a few simple stress-relieving techniques. You can engage in different breathing exercises, practice guided meditation, or do a couple sun salutations and other yoga poses. Even some morning and evening stretching can bring stress levels down, in addition to preparing you for walking or other vacation activities.

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