Macchiato Versus Latte: Which Drink Is Healthier?

When discussing the differences in espresso-based coffee beverages, it is essential to understand the problem of viewing those differences through an American lens. Most American coffee shops will have interpretations of standard espresso-based drinks. Still, when you look at popular chains, such as Starbucks, there is little difference between a macchiato and a latte. However, there should be a significant difference between these two drinks, and there is a noticeable one when visiting coffee shops in Rome or Venice.

Therefore, to help compare the differences between a macchiato and a latte, it is crucial to examine the drinks from an aficionado's perspective. It is necessary to look at the drinks by definition and benefits.

What Is a Macchiato?

A macchiato is an espresso-based drink. What sets it apart from other coffee beverages is that it uses only a little milk or milk foam. In traditional shops, a macchiato will only consist of two ingredients: a shot of espresso and a splash of steamed milk.

Because the drink only uses a little milk, it tends to have a more robust flavor than other milk-based espresso drinks. Additionally, because the beverage only has two ingredients, customers tend to get a smaller portion, typically 1 1/4 oz.

Nutritional Information

The size of the drink and its minimal use of milk play a substantial role in the beverage's caloric content and other nutritional factors. The minimal use of milk results in fewer calories than other espresso-based drinks, making it a healthier option for those who do not like black coffee.

Caffeine

Depending on the size of your macchiato, the drink might have around 80 mg or more of caffeine. As most American portions are larger than traditional servings, a macchiato might have as many as 120 mg.

Benefits

Macchiato has several potential benefits. While most coffee drinkers will know that regular coffee has several health benefits, they can underestimate the advantages of this espresso-based drink. Some of these benefits include:

Blood pressure control
Increased or improved concentration
Improved energy and feelings of wellness

However, as beneficial as a macchiato can be in moderation, drinking too much can lead to problems. It is necessary to find a balance, so you do not overindulge.

What Is a Latte?

The common term for a latte is a Caffe latte or translated as a milk coffee. The drink calls for topping espresso with steamed milk, followed by foamed or frothed milk. It is a creamier concoction.

Because of the construction of a latte, coffee shops can offer several varieties of the drink, such as caramel or chocolate. Additionally, baristas can use dairy or vegan milk, like almond or oat.

Calories

By design, a latte contains more calories than a macchiato. The amount of milk used in the drink creates a larger beverage and contributes to its caloric heft. In comparison, a macchiato is a healthier choice.

Caffeine

While some lattes can contain as few as 80 mg of caffeine, most have around 120 mg because of their size. Essentially, the caffeine content relates to size and ingredients.

Benefits

As with every coffee beverage, a latte offers some benefits. For those interested, a latte can:

Prevent diabetes
Reduce risks of cardiovascular disorders
Improve skin health

Which Drink Is Healthier?

A macchiato has fewer calories and typically less caffeine than a traditional latte. However, because of the variations and sizes offered at coffee shops, it is possible caffeine levels might be equivalent. Still, a macchiato is the healthier choice in terms of calorie content.

Which coffee drink is your drink of choice?

April 6, 2023April 7, 2023

3 Surprising Foods for a Longer, Healthier and Happier Life

If you are what you eat, then choosing healthy foods is a no-brainer. What are the most important foods for feeling great and living longer? The answers may surprise you.

Legumes

It turns out that beans really are a magical “fruit,” but not for the reasons you think:

High in fiber: It only takes one cup of beans to give you over half of your daily fiber. Getting plenty of fiber is good for your digestive health, bowel movements and overall comfort.
Low in fat: Legumes have tons of protein and little fat. Adding beans, chickpeas or lentils to the menu can help you stay satisfied after mealtimes, a huge help for losing weight.
Rich in nutrients: Beans give you significant calcium, iron, potassium, zinc, folate and B vitamins. They also have a surprising amount of antioxidants that can potentially help protect the body from age-related diseases.
Great for your gut: Beans help the positive bacteria in your gut. That way, harmful bacteria have a harder time making you sick.

High-fiber foods such as beans may help prevent colon cancer and other cancers. Legumes can also lower your cholesterol, blood sugar and blood pressure, improving heart health. They make even help you avoid type 2 diabetes.

Berries (and Other Sweet Fruits)

For ages, Americans have had the idea that “sweet” equals “bad.” This is true in the case of junk food, but it’s not true for fruits. You never need to feel guilty about indulging your sweet tooth with blueberries, strawberries, raspberries, cherries and other “sinfully” sweet fruits.

Even bananas, the number one fruit villain for the “It’s too sweet!” crowd, are perfectly fine for morning smoothies. The same goes for mangos, pineapples, papayas, grapes, dates and figs.

How can sweet fruits get away with breaking the “no sugar for life” secret handshake? Fiber. The high amount of fiber in fruit takes your body time to digest, meaning you don’t get the same rush of glucose or sugar crash of candy bars.

Plus, blueberries, grapes, pineapples and bananas give you tons of valuable nutrients that can help you live longer. Berries are especially rich in antioxidants, including vitamin C, that helps your immune system, heart and brain. These nutrients can lower chronic inflammation, protect your memory and take great care of your arteries.

Healthy Fats

At this point, you’re probably thinking, “she's out of her mind!” How can fats ever be healthy? Well, some are.

Sure, greasy, fried foods are bad for you because manufacturers and fast-food restaurants choose cheap oils. On the other hand, many natural foods contain different types of fats, ones that your body loves:

Extra-virgin olive oil
Avocados
Nuts
Salmon
Mackerel
Trout
Whole eggs
Cheese

Good fats such as omega-3s help your heart instead of hurting it. They’re amazing for lowering cholesterol, triglycerides, blood pressure and inflammation, reducing your risk of heart disease and stroke significantly.

The Benefits of Weird Superfoods

It’s no exaggeration to say that these superfoods can make you live longer. Many studies suggest that healthy foods have the power to add an extra 10 years to your life (or more)!

Making positive choices at the supermarket can also help you feel better overall. Enjoy amazing benefits for your mood, immune system, energy levels, mental focus and pain relief every day.

December 22, 2022March 9, 2023

Why You Should Probably Avoid Giving Edible Gifts

With the holidays just around the corner, most people have already begun shopping for friends and family. Even when you're on a budget, you want to buy the perfect items for your loved ones to show how much you really care.

With close friends and family, you might know immediately which gifts will make their day. For those people you're not as close with, you may think an edible gift basket and other food-based goodies are the perfect selection. After all, who doesn't enjoy amazing food and snacks?

This gift-giving guide explains a few of the potential drawbacks of purchasing edible gifts, which can help you use your money wisely at this time of the year. It also offers some alternate ideas to ensure your loved ones are fully satisfied with what they receive.

Why Giving Edible Gifts Can Be Problematic

Edible gifts seem like a real crowd-pleaser in theory until you dig a little deeper. The first issue to consider is food allergies, which many people experience. Some food allergies are minor and cause a bit of swelling and hives. Others can be life-threatening and require an emergency trip to the hospital. Even if you're aware of your loved one's allergy, you can't always be sure whether a gift basket has been contaminated.

Food preferences are up next, as so many people these days lead vegan or vegetarian lifestyles. While many gift baskets are friendly to people with plant-based diets, there's always a risk that an animal-based product will be included by mistake.

Of course, there are plenty of other reasons to avoid edible gifts, including:

Health Issues - Dietary restrictions accompany many medical conditions, such as diabetes and heart disease.
Social Responsibility - Some people forgo food that isn't sourced or procured ethically, such as chocolate and meat products.
Taste Preferences - You can never be sure that a person enjoys a certain food or flavorings, which can result in the gift going to waste.

What to Give Friends and Family Instead

If you're struggling with gift inspiration, think practically first. Many people want items that will make their lives easier but fail to purchase them on their own. If someone in your life is handy, consider gifting them a toolset. If they love baking, utensils and cookware are an excellent selection. For people with long daily commutes, an audiobook subscription is a great option.

Also, don't feel like you must gift other people in your life with a tangible object. Many people prefer to enjoy a fun experience with their loved ones, which can be remembered for many years to come. In this case, purchasing a gift certificate to a beloved restaurant allows your loved one to enjoy an amazing meal. You can also purchase gift certificates for day spas, driving ranges, or other fun activities at events. Don't be afraid to literally think outside the box!

What to Give Co-Workers and Others in Your Life

As for acquaintances and others, avoid the edible gift baskets in favor of gift cards. Gift cards are great for people you don't know as well, as they allow the person to choose what they spend their gift money on. Travel coffee mugs and water bottles are another good selection, as most people will have a use for them.

Stationery and pen sets are always welcomed in an office or corporate setting. Gifts of hand sanitizer and lotion are always a great purchase, as they're available in affordable travel sizes and can be used just about everywhere.

Holiday gift-giving is a great way to show someone how important they are in your life. While you want to make a good impression, don't put too much pressure on yourself. Remember, it's the thought that counts!

October 21, 2022October 21, 2022

Enjoy Fall All Year Long With These 3 Sweet Recipes

Everyone knows the fall is all about sweet treats, which nutritionists often tell you to avoid. However, there is nothing wrong with a bit of indulgence now and again if you maintain control.

The problem with autumn treats is they only come around once a year, but that doesn’t have to be the case. Some fall recipes are just as delicious throughout the year. Why not allow your sweet tooth a taste all year long?

1. Apple Fritter Bites

Hailing from Say Yes contributor Brittany, these apple fritter bites are easy to make, light on the stomach, and delicious. The best part, you can whip up about two dozen of these tiny, golden joys in 30 minutes.

Ingredients:

2 Granny Smith apples (peeled, cored, and cubed)
2 Beaten eggs
2 Tablespoons melted butter
2 Teaspoons baking powder
2 Teaspoons ground cinnamon
1 Teaspoon vanilla extract
½ Teaspoon salt
⅔ Cup milk
1 ½ Cups flour
¼ Cup granulated sugar
Vegetable oil for frying

Glaze Ingredients:

¼ Cup milk
1 Cup powdered sugar
¼ Teaspoon salt
¼ Teaspoon vanilla

Instructions:

Using a pan or fryer, heat the oil to 350° Fahrenheit. Mix the baking powder, sugar, flour, salt, and cinnamon in a separate bowl.
Using another bowl, beat the eggs and add milk and vanilla, mixing thoroughly. Combine dry and wet ingredients, folding to a thick, nearly-combined consistency.
Then, add the melted butter and apples to the mixture.
Place 1 tablespoon of batter into the heated oil. Allow the batter to remain in the oil until golden brown.
Remove the fritter from the oil and place it on a paper towel to drain. Finally, dip the warm cakes in the glaze. Let the fritter sit for about 30 minutes before eating for the best results.

2. Pumpkin Loaf Cake

Coming from Ashley over at Sugar & Cloth, this pumpkin loaf cake is a Thanksgiving treat that is sure to give you those warm feelings all year long. The recipe makes a 9-inch loaf.

Ingredients:

1 ¾ Cups all-purpose, unbleached flour
1 Cup canned pure pumpkin
½ Cup room temperature, unsalted butter
1 ¼ Cups Sugar
⅓ Cup whole milk
1 Teaspoon baking soda
1 ½ Teaspoons pumpkin pie spice
1 Teaspoon baking powder
1 Teaspoon vanilla extract
¾ Teaspoon salt
3 Large eggs

Instructions:

Preheat the oven to 350° Fahrenheit.
Sift the flour, pumpkin pie spice, baking soda, baking powder, and salt into a medium-sized bowl.
Using a large bowl, either by hand or using a mixer, beat the butter smooth. Add in the eggs, sugar, vanilla, and pumpkin.
Once the butter mixture is mixed thoroughly, add the dry ingredients, alternating with the milk.
Pouring the batter into a 9-inch loaf pan, bake it for 55 minutes.

3. Hot Chocolate Popsicles

Who said hot chocolate was just for the colder weather? With this Paper & Stitch recipe, you can enjoy your favorite hot chocolate all year long.

Ingredients:

Milk
Small marshmallows
Chocolate syrup
Your favorite hot chocolate mix
Popsicle mold
Popsicle sticks

Instructions:

Prepare the hot chocolate as instructed, but be sure to use milk, not water.
While brewing the hot chocolate, place a few marshmallows into each popsicle mold. Pour the hot chocolate, filling each mold about a third of the way. Freeze for one hour.
Remove from the freezer, add popsicle sticks, and a thin layer of chocolate syrup. Add more hot chocolate. Freeze and repeat once more.
Freeze thoroughly and enjoy.

July 19, 2022

Upgrading a Traditional Pasta Salad With 4 Healthy Ingredients

Most people assume pasta salad is unhealthy and, depending on the ingredients; they aren't wrong. The average pasta salad contains loads of carbohydrates and fats.

For people trying to lose weight or eat a heart-healthy and carb-friendly diet, pasta salad seems like an obvious no-go — unless you make a few healthy changes. Swapping out standard white pasta for whole grain pasta is one healthy alternative, as is using an oil substitute like avocado or applesauce. Besides swapping the two primary ingredients for healthier options, you can include additional items to increase the nutritional value.

1. Tomatoes

Tomatoes are a powerhouse of vitamins and minerals, but that is not the only thing that makes them unique. The bright red food contains lycopene, which produces its color and supports the immune system.

Lycopene-rich foods reduce your risk of certain cancers and diseases. The substance helps the body, in part, by fighting free radicals that can damage cells. Lycopene may also reduce levels of LDL or "bad" cholesterol.

2. Bell Peppers

Like tomatoes, bell peppers are nutritionally rich. While the peppers contain many vitamins and antioxidants, the level of vitamin C and various carotenoids make the food exceptionally healthy.

Vitamin C, or ascorbic acid, is essential to several bodily functions, including wound healing, collagen production, iron absorption, immune system performance, and the maintenance of teeth, bones, and cartilage. One bell pepper contains 169% of your recommended daily intake.

Carotenoids are the compounds that give bell peppers their vibrant colors. They also act as antioxidants in humans. Bell peppers contain several carotenoids, including:

Capsanthin (red bell peppers)
Violaxanthin (yellow bell peppers)
Lutein (green bell peppers)

3. Arugula

As a cruciferous vegetable, arugula is a dark leafy green similar to kale or cabbage. The flavor profile is spicy and bitter and only gets stronger with age. It can be the perfect addition to a pasta salad, especially if lacking a little kick.

The vegetable is a rich source of antioxidants, but what makes it unique is glucosinolate and vitamin K. Glucosinolate causes the potent scent and bitter taste of the plant; it also can reduce the risks and protect against certain cancers.

Vitamin K is essential for bone building and blood clotting. People who consume enough of the nutrient can reduce their risk of osteoporosis. One cup of arugula provides nearly 22 mcg of the 80 mcg daily recommended requirement.

4. Chickpeas

Chickpeas are an excellent protein source because they are a complete protein: they contain all nine essential amino acids, the keys to proper bodily function. Also, the legume contains several vital nutrients and a generous amount of fiber.

Choline, an organic, water-soluble compound, is present in chickpeas. The compound is unique because it contributes to a healthy brain and functioning nervous system.

Aside from being a vegetarian and vegan-friendly protein, chickpeas promote weight control and cardiovascular health, control blood sugar spikes, and maintain gastrointestinal health. The legumes also provide a lovely texture and subtle flavor to pasta salad.

Pasta salad is traditionally unhealthy, loaded with carbs and "bad" fats. However, you can alter the conventional perception of the dish by upgrading, eliminating, and adding certain ingredients. Using whole grain pasta and healthy fat as a foundation, you can add tomatoes, bell peppers, arugula, and chickpeas to the salad for flavor and crunch. The upgraded salad will be much healthier than the pasta salads you're used to.

April 22, 2022

Are All Energy Drinks Bad for You?

Energy drinks have been around for a few decades now, and they’ve exploded in popularity.
They’re a big hit with teens — around 30% of teens drink them regularly — but their biggest
audience is actually people 18–34 years old. It’s pretty obvious that these drinks aren’t “healthy,”
but the billion-dollar question is whether they hurt you or not.

Too Much of Everything

Are energy drinks good, bad or ugly? For the most part, they fall into the “bad” category. Some
take it to the extreme and land squarely on the “ugly” list. The main reason is that have way too
much of things your body doesn’t need:

Sugar
Artificial sweeteners
Caffeine

Did you know that most energy drinks are packed with more sugar than a can of cola? The American Heart Association recommends keeping your sugar intake under 25 grams for women and 37 grams for men. How much is in one can of Monster or Rockstar? Over 40 grams.

Now, there’s nothing wrong with enjoying some caffeine. Most adults can have up to 400 mg a day without any negative health effects. A regular cup of coffee has around 100 mg of caffeine,
although tall versions (24 ounces) may have as much as 300 mg. A 16-ounce energy drink clocks in at 160–200 mg.

The Marketing Hype Behind Energy Drinks

Energy drinks are big business. In the U.S., they bring in about 14 billion dollars every year. That means manufacturers are eager to downplay risks and get consumers on their side.

Have you seen ads that make it seem like energy drinks are what cool or creative people drink? It’s pure marketing speak. There’s nothing active or awesome about these sugar-laden drinks. Unless you’re preparing to run a marathon, you’re better off staying hydrated with water.

What about the talk about ginseng, taurine and L-carnitine in many energy drinks? Well, these amino acids and herbal extracts can be good for mental focus, metabolism and energy. But mixing natural ingredients with junk food doesn’t miraculously make energy drinks healthy. That would be like putting vitamin C in a chocolate cake and saying the cake is good for your immune system.

The Real Effects of Energy Drinks

According to many studies, going overboard with energy drinks can have real consequences for your health:

Stress
High blood pressure and heart problems
Risk of type 2 diabetes
Stomach irritation
Problems sleeping at night
Alcohol dangers
Dehydration

It’s not just the number of cans you drink; it’s also how often you have them. In just one year, energy drinks were connected to over 20,000 visits to the emergency room in the United States. Too much caffeine sends your heart into overdrive. Mixing energy drinks and alcohol is even more dangerous.

Healthy Drinks That Can Boost Energy Levels

The energy drinks mentioned above are bad because they combine excessive levels of caffeine and sugar. Other options for increasing concentration and energy can be perfectly healthy if used in moderation:

Brewed coffee
Green tea (matcha)
Yerba mate
Guayusa tea
Acai berry smoothies
Banana-protein smoothies
Turmeric lattes
Green juice with leafy greens, apples and oranges

If you go the smoothie or juice route, choose options that are low in sugar. Some independent brands of energy drinks offer recipes with nutritious fruits and veggies, tea leaves, B vitamins and other energy boosters. Healthy supplements for mental focus give you even more flexibility.

January 27, 2022

The Evolution of Cannabis and Finding New Life in Fine Dining

American society is changing. Old stereotypes and stigmas are challenged seemingly every day, forcing mindsets to evolve. While some argue the changes or challenges are radical and baseless, others point to years, even decades or more, of systemic abuse and ruined lives.

Cannabis is a part of that conversation and societal evolution. For years, individuals — often impoverished, minorities — viewed as hardened criminals, received lengthy prison sentences for minor possession charges.

Now, there is a shift in perspective. As of January 2022, 18 states have legalized the recreational use of cannabis, and 13 have decriminalized its use. While cannabis remains illegal in four states — South Carolina, Kansas, Idaho, and Wyoming — most of the U.S. is making rapid changes to cannabis policy.

With the perspective shift comes new and creative ways of using the plant. While the last several years experienced a revolution in CBD oils and medicinal use, with the passage of recreational laws, food, and wine sommeliers are getting creative, starting the next revolution of CBD and cannabis pairings.

Cannabis Can Improve Meal Quality

While some may scoff at the idea of pairing cannabis or CBD with meals, the connection between marijuana and food is well-known, if mostly mocked as junk food cravings. Despite popular beliefs, cannabis enhances flavors and increases appetite, a characteristic that helped catapult medicinal legalization.

There is no denying the popularity of marijuana among high school and college students popularized the munchy junkie. Still, world-class chefs and sommeliers see the potential in CBD and cannabis pairings, including pairing CBD-dominant joints with passion fruit glazed shrimp skewers to enhance the tropical, fruity flavors.

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Cannabis Possesses Similar Characteristics to Wine

Pairing wine, cannabis, and food create an aromatic and flavor experience. However, because of the chemical compositions of each component, a dinner party becomes a sensory experience, too.

One of the main contributing elements to the flavor profile and aroma of wine and cannabis is the cultivation site. The soil, nutrients, water contribution, location, etc., all play a role in the product.

Because of the similar characteristics, wine and cannabis pair well together. Lighter strains of cannabis or CBD pair well with white wines, while bolder strains suit red wines.

The strain also dictates which food to pair. Indica is best with heavy fares like comfort foods and steak. Sativa is best with lighter options like vegetables and fish.

Negative Stigmas of Cannabis Are Fading

While there are still holdouts, the political atmosphere around marijuana is shifting. With the perspective shift, many popular and high-end establishments will alter their stances and embrace the change, attempting to get ahead of the lucrative movement.

At some point in the near future, cannabis and CBD will no longer have a negative stigma attached. The substance will be as commonplace as a beer on a hot afternoon or a glass of wine at a reception.

Weed, marijuana, cannabis, CBD is a part of society and culture worldwide, and the further legalization of it proves that most U.S. citizens are ready to embrace it. Alone, the legality of cannabis elevates it, but incorporating it into the upper echelons of the fine dining experience and capitalistic visions cements it as American.

How do you feel about legalization and cannabis pairings as the new wine pairing? Does it make sense? Comment below.

January 13, 2022

Surprising Fruits That Have Almost Zero Fiber

Most Americans need to get more fiber in their diets. According to the American Journal of Lifestyle Medicine, only 1 in 20 people in the U.S. eat enough fiber every day.

There are some people, however, that have the opposite problem. They have to limit certain types of fiber in their diet to prevent painful health problems. This can be very tricky because it means finding a careful balance between nutritious natural foods and low-fiber options.

Why Do Some People Need To Control Fiber Levels?

Fiber plays an important role in gut health and digestion, softening stool, lowering cholesterol levels and balancing blood sugar levels. Unfortunately, some health conditions are sensitive to fiber:

Irritable bowel syndrome (IBS)
Ulcerative colitis (UC)
Crohn’s disease
Diverticulitis (an inflammatory condition of the colon)

Sometimes, your doctor will tell you to follow a low-fiber diet after surgery or before a colonoscopy. Make sure to ask your doctor before reducing the amount of fiber you eat.

What Kind of Fruit Is Low in Fiber?

The purpose of eating less fiber for a while is to give your colon a chance to rest and heal. After that, you can usually go back to eating a normal amount of fiber. Here are the best fruits to eat while following a low-fiber diet:

Watermelons: 0.8 g (1 cup)
Papayas: 2.5 g (1 cup)
Cantaloupes: 1.3 g (1 cup)
Peaches: 1.7 g (1 peach)
Plums: 1.0 g (1 plum)
Cherries: 1.3 g (10 cherries)
Nectarines: 2.2 g (1 nectarine)

Real fruit juices (not the concentrated stuff with added sugar) without pulp are another great source of vitamins. These juices have next to no fiber.

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What Type of Fiber Should You Limit With IBS?

If you have IBS, you don’t need to rush to cut all fiber from your diet. It’s smart to talk to your doctor first. In reality, you may not need to cut many fruits or veggies out of your diet at all.

Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water. It’s there to help your gut and smooth things out. People who have IBS need more soluble fiber, not less. Where can you get it?

Low-FODMAP veggies: Broccoli, carrots, tomatoes, sweet potatoes, fennel, bell peppers, avocados and olives
Low-FODMAP fruits: Bananas, blueberries, strawberries, lemons, limes, oranges, pineapples, kiwis, cantaloupes and honeydew melons
Cooked/sauteed greens: Bok choy, spinach, arugula, collard greens and cabbage

On the other hand, insoluble fiber doesn’t dissolve; it’s the roughage that pushes waste through the intestines. For people who have IBS, insoluble fiber can sometimes trigger symptoms such as pain and bloating.

How Long Should You Follow a Low-Fiber Diet?

Normally, you should only limit fiber intake for as long as your doctor tells you. If you're recovering from a specific surgery, for example, you may follow a low-fiber diet for about a month. After that, go back to eating good levels of fiber so your digestive system stays happy and healthy.

In the case of IBS, it's not a question of following hard and fast rules. You need plenty of fiber normally, but you also want to avoid flareups. Usually, you need to discover which foods trigger problems personally and look for healthy alternatives. If you're sensitive to raspberries, eat cranberries or blueberries instead.

October 22, 2021

4 Food Items To Avoid if You Have Anxiety

Nearly 40 million Americans have an anxiety condition, typically attributed to chronic stress. While most medical professionals recommend therapy, medication, and mindfulness or behavioral changes, there is evidence to suggest that changes to your diet can significantly affect the severity and frequency of attacks.

While most anxiety disorders will require medical or therapeutic intervention, dietary choices can help reduce some persistent symptoms. Therefore, if you have a diagnosed anxiety condition or experience occasional anxiety attacks, you might want to avoid certain foods and beverages.

1. Alcohol

While it might seem counterintuitive, alcohol can trigger or worsen anxiety symptoms. Many people, especially those with social anxiety, tend to consume alcohol at gatherings, assuming it calms their nerves. In truth, alcohol affects hydration and sleep, lowering serotonin and neurotransmitters in the brain, which can worsen anxiety symptoms when the effects of the drink wear off.

2. Caffeine

In low doses, caffeine is safe and will have minimal effect on the body or brain. However, high amounts of the ingredient can lead to increased nervousness and anxiety. Over 60% of Americans drink coffee, and the average coffee drinker typically has more than three cups daily, according to the National Coffee Association. Drinking that much coffee puts you over the 400-milligram caffeine limit.

While consuming too much caffeine can exacerbate anxiety disorders, it can also lead to depression. Depending on the amount you consume and how often, the substance can decrease the production of serotonin, the body’s feel-good hormone, resulting in depressed moods.

Keep in mind that caffeine is not only an ingredient in beverages. Many food items and products also contain it, including chocolate and headache medications.

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3. Added Sugar

Sugar is naturally occurring, which means that avoidance is impossible, especially if you follow standard nutritional guidelines and eat primarily fruits and vegetables. Thankfully, natural sugar is not your enemy; added sugar is.

Your blood sugar levels behave unpredictably when you consume too much added sugar, resulting in spikes and crashes. During a crash, anxiety levels spike, and your mood typically sours. While the body releases insulin to balance out your levels, it often has to work too hard, causing more highs and lows. Therefore, especially when heavily consumed, processed sugars can lead to worry, sadness, and irritability.

4. Refined Carbs

Refined carbohydrates come in two forms: refined sugars and refined grains. This group of carbs can lead to increased risks of heart disease, diabetes, and obesity. Additionally, these foods hold little nutritional value as they have been stripped of their micronutrients and fiber. Beyond the potential risks of life-threatening conditions and lack of nutrition, refined grains are also linked to anxiety conditions, including depression.

The primary examples of refined carbs include white rice, bread, and flour. You are likely to find refined carbs in many everyday foods, such as:

Pastries
Soda
Pasta
Breakfast cereals
Processed meats
Processed snacks

If you have an anxiety condition, try to stay away from foods and beverages containing the above. While complete avoidance is challenging, it would be best if you ensured the above items did not make up much of your diet.

Do you have any dietary advice for those with anxiety? Leave a comment below.

October 1, 2021

5 Low Calorie Snacks To Curb Those Hunger Pains

Everyone knows that part of weight loss is cutting calories, which can lead to challenges like hunger pains. Many low-calorie foods just won’t cut it when it comes to filling you up and leaving you satisfied until your next meal. When you don’t feel full, it is easier to give in to temptation and overeat or indulge in less than ideal foods. Thankfully, there are plenty of healthy options that are both lower in calories and surprisingly filling.

1. Oats

If you are looking for something to fill you up at breakfast, consider adding oats to your meal. At only 148 calories, a half-cup serving of dry oats contains about four grams of fiber and five and a half grams of protein — each of these nutrients will help curb your hunger and appetite until your next meal.

According to one study, a serving of oatmeal can increase feelings of fullness and reduce calorie intake at your next meal. Another study found that instant and old-fashioned oatmeal can improve appetite control over four hours compared to traditional breakfast cereal.

2. Soup

While traditionally hailed as an appetizer or precursor to the main course, soup is satisfying alone, and some research has suggested that solid food is less filling than soups. According to one study, soup can slow the emptying of the stomach, promoting feelings of fullness for more extended periods, leading to fewer indulgences. Another study found that people can decrease their calorie intake by 20% by eating soup before a meal.

However, while soups are often low in calories and provide many benefits, you need to pay attention to the type of soup and the sodium content. Creamier soups tend to be higher in calories. To maximize fullness and minimize calories, you want to focus on lighter options, like broth and stock-based soups.

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3. Greek Yogurt

Greek yogurt is a protein powerhouse, with 11 grams per serving; it is also a low-calorie and filling snack option. At only 130 calories, Greek yogurt is proven to promote weight loss and reduce calorie intake among women. One study found that women who ate yogurt between lunch and dinner consumed about 100 fewer calories at dinner. Additionally, a second study found that high-protein snacks like Greek yogurt improved feelings of fullness over lower-protein options.

4. Berries

If you love berries, indulge in them. Strawberries, blueberries, blackberries, and raspberries are high in fiber, vitamins, minerals, and antioxidants. While all of the nutrients are excellent for improved health, the fiber content matters when considering hunger. A single cup of blueberries has nearly three and a half grams of fiber. However, it is the type of dietary fiber found in berries that matters most: pectin.

Pectin is a type of dietary fiber that is proven to slow stomach emptying, which leads to increased feelings of fullness. By consuming berries as an afternoon snack, you can reduce feelings of hunger and your calorie intake at larger meals.

5. Popcorn

Popcorn is perhaps the most filling low-calorie snack when it is not coated in butter and salt. The surprisingly flavorful plain popcorn boasts only 31 calories per cup and includes about 5% of your daily fiber needs. Not only can popcorn lead to greater satiation, but it can also help stabilize blood sugar, which in turn prevents cravings and hunger. However, to enjoy the low-calorie benefits of popcorn, it must be air-popped and not ready-made.

Low-calorie and filling snacks are not impossible to find. Do you know of any others? Leave a comment.