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Emily Mendez, M.S., Ed.S

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Fitness

The Science of VO₂ Max: How to Measure, Improve, and Use It to Boost Fitness

If it seems like VO₂ max is everywhere from your FYP (For You Page) on social media to background chatter at the gym these days, it’s because it is. So, what is VO₂ max? VO₂ max measures how much oxygen your body can use during intense exercise. Why is that important? Your VO₂ is a huge metric of your cardiorespiratory fitness and aerobic endurance. Both are important for fat burn and muscle building—not to mention that VO₂ gives a great benchmark for overall wellness. There’s no need for there to be a mystique around the VO₂ max definition. Come learn how to make this metric your friend for getting in the most empowered shape of your life.

The Science Behind VO₂ Max

VO₂ stands for Volume of Oxygen. Oxygen fuels our muscles, heart, lungs, and endurance—because it’s responsible for energy production. The oxygen in our bodies enables our bodies to generate enough of the ATP (adenosine triphosphate) that essentially serves as the main energy currency exchanged between cells. If we don’t have the oxygen needed for ATP generation, our bodies can’t efficiently use energy. This is where we get slow, sluggish, and exhausted.

When we exercise or do any activity that requires exertion and endurance, the heart and lungs work together to take in more air and pump more blood to deliver more oxygen to our muscles.

With all of this in mind, the VO₂ is the gold standard for cardiovascular fitness because a higher score indicates better physical conditioning and stronger recovery. VO₂ is important even if you don’t aspire to be a gym baddie. The simple truth is that higher VO₂ max is linked to stronger cardiometabolic health and lower mortality risk.

How VO₂ Max Is Measured

Let’s crack the science on how to measure VO₂ max. Traditionally, a VO₂ max test is only done in lab settings with doctors. This usually includes some type of incremental exercise test done on a treadmill or exercise bike while the participant wears a mask for gas analysis. VO₂ max testing is sometimes done in outdoor “field test” environments. In this scenario, the participant is usually running or walking over a set time or distance. Popular options are the 12-minute Cooper test or single-mile Rockport walk test.

More recently, VO₂ max monitoring has become widespread thanks to fitness trackers. Apple, Garmin, and Fitbit all have VO₂ metrics. Smartwatch trackers generally estimate VO₂ each time you record a fast-paced run or brisk walk using a combination of heart-rate monitoring and GPS tracking. While great for getting a general baseline for fitness purposes, smartwatch VO₂ max monitors are not considered as accurate as actual VO₂ testing in a controlled environment with professional equipment.

One study that looked at the validity of wrist-worn activity trackers for estimating VO₂ and energy expenditure found that these devices and apps are most likely not accurate enough to be used for sports or healthcare applications. Researchers behind the study also noted that the potential for performance-specific misjudgments of activity trackers could potentially lead to an increased risk of injury due to overload. Ultimately, these trackers should be viewed as simply “one more tool” for guiding workouts.

What’s a Good VO₂ Max?

It’s hard to throw out a general number. That’s because we look at VO₂ max values by age or athletic status when determining what’s ideal. The number you see for your VO₂ max score represents the maximum volume of oxygen your body uses per minute per kilogram of weight. We can very generically say that a good VO₂ max score is 45 to 55 (mL/kg/min) for men and 38 to 45 (mL/kg/min) for women. Anyone with a score above 50 is generally considered to be in excellent shape. Scores below 30 indicate that your body isn’t efficiently using oxygen during workouts. Here’s a breakdown of average VO₂ max range by age and gender:

Women:

  • 29 and under: 29 (Poor), 24-30.9 (Fair), 31-38.9 (Average), 39-48.9 (Good), 49 (Excellent)
  • 30-39: 19.9 (Poor), 20-27.9 (Fair), 28-36.9 (Average), 37-44.9 (Good), 45 (Excellent)
  • 40-49: 16.9 (Poor), 17-24.9 (Fair), 25-34.9 (Average), 35-41.9 (Good), 42 (Excellent)
  • 50-59: 14.9 (Poor), 15-21.9 (Fair), 22-33.9 (Average), 34-39.9 (Good), 40 (Excellent)
  • 60-69: 12.9 (Poor), 13-2.09 (Fair), 21-32.9 (Average), 33-36.9 (Good), 37 (Excellent)

Men:

  • 29 and under: 24.9 (Poor), 25-33.9 (Fair), 24-43.9 (Average), 44-52.9 (Good), 53 (Excellent)
  • 30-39: 22.9 (Poor), 23-30.9 (Fair), 41-41.9 (Average), 42-49.9 (Good), 50 (Excellent)
  • 40-49: 19.9 (Poor), 20-26.9 (Fair), 27-38.9 (Average), 39-44.9 (Good), 45 (Excellent)
  • 50-59: 17.9 (Poor), 18-24.9 (Fair), 25-37.9 (Average), 36-42.9 (Good), 43 (Excellent)
  • 60-69: 15.9 (Poor), 16-22.9 (Fair), 23-35.9 (Average), 36-40.9 (Good), 41 (Excellent)


Why VO₂ Max Matters

VO₂ is a key health indicator. Focusing on your VO₂ max is important if you’re striving for better metabolic health and longevity. A good VO₂ max can mean improved stamina, better overall fitness levels, and reduced cardiovascular risk. It can also simply help you to enjoy better athletic performance for running, cycling, swimming, and more. At Local Foodz, we offer a variety of customizable meal plans that support fitness and recovery by fueling muscles.

How to Improve VO₂ Max

You’re not stuck if your VO₂ max number is low. There’s plenty the average person can do to increase fitness levels and help their bodies optimize oxygen output.

  • High-intensity interval training (HIIT) is one of the best ways to improve your VO₂ max. A 2023 study shows that VO₂ max was significantly increased after HIIT compared to regular workouts. Additionally, Zone 2 cardio (steady-state endurance) is also great for boosting VO₂ max if you’re looking for a more moderate-intensity path to fitness. Performed at a consistent pace, Zone 2 cardio generally involves keeping a pace that’s 60% to 70% of your max heart rate. It’s ideal for both burning fat and building endurance.
  • Nutrition also matters for VO₂. Curated meal plans full of endurance-building foods that help to support oxygen transport to your muscles can help you eat your way to better performance. Think of iron-rich and high-protein foods, foods with plenty of high B vitamins, and foods with omega-3 fatty acids. Some of the best foods for improving VO₂ max scores include leafy greens, beets, sweet potatoes, fish, nuts, and eggs.
  • Consistency is key. Consider the path to an optimal VO₂ score as a long cross-country race instead of a sprint. Changing your VO₂ max score should be done with a method geared toward progressive overload—meaning you need to gradually increase the demand you place on your muscle. Doing too much too soon can lead to poor recovery or muscle injury. Being consistent with a muscle-building diet plan and exercise routine can get you to your ideal VO₂ max score without pain.

Myths and Misconceptions About VO₂ Max

  • You’re VO₂ max number doesn’t matter unless you’re an athlete. You may hear some people try to tell you this. It’s true that athletes use their VO₂ max scores as part of training. However, that doesn’t mean the average person aspiring for fitness can’t also use this important wellness indicator to shape their goals—and enjoy better, more fulfilling workouts and results.
  • You need the highest score possible. You also shouldn’t necessarily listen to people who are obsessed with getting the highest VO₂ max score possible. This is an individual benchmark. Talk to your doctor about reaching the best score based on your personal wellness goals.
  • Finally, some people will swear that you cannot shift your VO₂ max number with exercise and diet. That simply isn’t true. While your personal metabolic baseline may determine the amount of shifting possible, we can all improve this fluid metric with a little work.

How to Track Progress

The easiest way to start tracking your VO₂ max is with a wearable device or app. Get your full health spectrum in front of your eyes by combining VO₂ max with other metrics like heart rate, lactate threshold, and rate of perceived exertion (RPE).

When to Talk to a Professional About Your VO₂ Max

Consider a formal VO₂ test if you’re struggling with energy and endurance. For example, if you’re gasping for breath during workouts. Some people also get professional testing done before embarking on big fitness goals like running marathons or beginning intensive weight-training plans.

Give yourself grace by remembering that VO₂ max numbers drop naturally with age. However, a steep or very rapid decline can indicate a cardiovascular or respiratory issue. Let your doctor know if your numbers change dramatically without a known cause. Remember that reversible factors like dehydration, poor sleep, and recent illness can all cause VO₂ max to dip.

Key Takeaways

VO₂ max measures how much oxygen your body consumes while exercising. While commonly measured by athletes seeking to maximize endurance and recovery, VO₂ max is an important fitness and wellness metric for everyone. Oxygen-promoting exercises and foods can help you boost VO₂ levels.

Additional Source:

A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
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Fitness Goals

8 Low-Effort Ways To Stay Motivated When the Weather Is Freezing

Let’s be honest: the only marathon most of us want to participate in when it’s colder than cold is the Netflix kind. It’s way easier to get motivated for that early morning jog or bike ride when it’s nice and warm outside. 

When fall and winter seasons approach, the dark, cold, and gloomy weather can make it all too tempting to simply stay in bed with the covers pulled over your head, repeatedly hitting the snooze button. The good news is that staying active in the winter doesn’t require superhuman strength. 

There are many ways you can maintain a steady diet and exercise routine even during the cooler seasons. Here are several tips to stay motivated in the winter (no Polar plunge required)! 

#1 Remember: Baby Steps > Big Overhauls

If you’re already anticipating a slowdown in activity during the winter months, don’t add to your stress by making health and fitness goals that are completely out of reach. Failing to live up to your own expectations not only affects your self-esteem, but it can make it even more difficult to stay motivated when you’re having a hard enough time already. Bysetting realistic goals and developing a workable action plan, you’ll be more likely to meet them and build on that momentum moving forward.

Also, it’s just as important to celebrate your smaller wins as it is your bigger ones. Did you make it to the gym every morning this week or stick to a healthy meal plan instead of reaching for the take-out menu? Great work! Celebrate a job well done by treating yourself to a new book or a healthy treat. By setting realistic goals, tracking your progress and allowing a few rewards along the way, you’ll set yourself up for success no matter what the colder months may bring.

#2 Lean Into the Cold Weather

There’s no set rule governing what time you must exercise. If your typical routine calls for an early morning jog, but it’s too cold or dark outside, consider switching to the afternoons for your run. Some people use their lunch break to squeeze in a quick gym session or walk. It doesn’t matter what time you work out, as long as you get it done at some point during your day. Figuring out what time works best for you may take a few tries. However, once you find something that aligns well with your schedule, stick with it.

If your busy schedule leaves you no choice but to brave the cold, it’s important to prepare thoroughly. This means adding in extra time for pre-workout warm-ups. By spending a few more minutes warming up with dynamic movements (like arm swings or jumping jacks), you’ll increase your heart rate and prepare your muscles for colder temperatures. When your muscles are cold, stiff and not adequately warmed up, you increase your risk of injury. So be sure to begin your workout slowly, and also make sure to stretch once you’re done.

#3 Feed Your Cravings Without Ditching Your Goals

We know this season wouldn’t be the same without tasty and seasonal comfort food. But many of these dishes have a lot of calories. It’s no wonder that many people gain a few pounds during the winter.

Fortunately, you can still enjoy holiday treats without sacrificing your health or your waistline. Salmon is delicious and a great alternative to higher-calorie dishes like Beef Wellington. Serving it up alongside potato latke and a creamy mustard sauce still feels just as festive, too. Instead of brownies, make an angel food cake topped with fresh fruit for a lighter dessert. With simple alternatives and swaps, you can still enjoy comforting holiday meals while making healthier choices that will keep your fitness goals on track.

While you should try to make healthier food choices, it’s also important to allow yourself some grace. Remember, maintaining a healthy diet and weight is a balancing act. Completely eliminating all sugary treats from your diet is unrealistic. It may even lead to a binge later on. If you’re really craving a sugar cookie or a piece of cake, enjoy it! Just remember not to overindulge.

#4 Turn Your Workout Into a Social Event

If your motivation is nowhere to be found when the temperatures start dropping, enlist the help of a workout buddy. Chances are, you aren’t the only one finding it hard to lace up your running shoes and hit the pavement (or gym). Pair up with a friend or two and pledge to commit to working out at least a few times a week. You could work out together in person or check in virtually. A workout buddy can provide you with the extra emotional support and motivation you need to brave the cold and keep moving throughout the season.

Or, you might consider signing up for a group workout class at your local gym. A group fitness class can decrease your isolation, boost your mood, and maybe even help you find a new workout partner along the way.

#5 Lighten Your Days

Another factor that can affect your motivation during the fall and winter is your mood. Seasonal affective disorderaffects millions of people every year. As the temperatures drop and days get shorter, decreased energy and a lack of interest can directly impact your motivation to exercise. If you’re noticing these symptoms, you might try spending at least 15-30 minutes each morning outdoors if possible. This has been shown in studies to boost mood. 

#6 Snow Outside? Sweat Indoors 

Sometimes, dangerously cold wind chills or snowy weather will keep you indoors and prevent you from heading to the gym. When this happens, it’s helpful to have an alternative handy. If you have space, consider setting up a home gym or creating a workout area in a corner of your living room or bedroom. A home gym is not only convenient during times of inclement weather, but it also provides you with the flexibility to work out whenever you want without having to leave your house. This is particularly helpful when driving conditions are hazardous.

You don’t necessarily need a whole lot of equipment to get a good sweat session in. Ideally, you should have equipment that’s versatile and easy to move out of the way when you’re not using it. Resistance bands, dumbbells in various sizes and a yoga mat can help you get a full body workout if you’re snowed in. 

You could even add larger equipment to your setup, like a bench, kettlebell, pull-up bar and a power rack. Cardio equipment like a treadmill, a stationary bike or an elliptical can help round things out, but it’s not a necessity.

If you’re new to home workouts and unsure how to build a routine, head online. There are many videos available that break down the fundamentals and provide great tips on how to build a personalized workout that works for you.

#7 Thaw Out the Negative Self-Talk

During winter’s shorter days, longer nights and colder temperatures, it’s easy to lose your motivation to stick with a healthy diet and exercise routine. This is especially true with holiday festivities and events that crowd your social calendar, leaving you with little room for working out.

During these times, self-criticism can creep in. You may feel frustrated when you miss several workouts in a row, eat too many desserts at your work party or hit snooze far too many times in a week. Negative thoughts like “I’m so lazy” and “I already messed up—why bother eating healthy” may sneak in.  

Try to practice self-compassion. Keeping a positive mindset is an important part of winter wellness. Remind yourself that you’re only human, after all. By treating yourself with kindness through any setbacks or challenges you face, you’ll be more likely to stick with your goals in the long term instead of giving up on them altogether.

#8 Think Progress, Not Perfection (Especially in Winter)

Every workout won’t be your best. Some days, you may just “dial it in” or only have time for a shorter cardio session instead of the long run you were planning on. What matters is that you showed up and still put in effort.

Everybody’s motivation ebbs and flows throughout the year, especially during the cooler months and the holiday season. Just remember to try to stay consistent, count those small wins and create simple exercise routines you know you can stick with. Committing to a daily walk around your neighborhood is much more feasible than pulling yourself out of bed to run for miles in the freezing cold each morning. Every workout you complete is a step in the right direction.

And remember, if you struggle to stay motivated in winter and fall short of your health goals, you can always get back to your healthy lifestyle after the season is over. One slow season doesn’t undo all the effort you have put in.            

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Dietary Goals

Bouncing Back to Healthy Living After the Holidays

It’s time for the 2026 reset! Those cookie platters and mugs of eggnog from December don’t have to leave you riding sugar crashes into the new year. Of course, bouncing back with eating and exercise after the holidays can be hard. Weight gain and a general sense of sluggishness can leave you feeling unmotivated. First, don’t feel bad. Research shows that most people gain weight over the holidays. The only real problem we have to worry about is allowing the “pound here and there” to accumulate. For example, gaining a single pound every holiday season for 20 years without taking it off in January means that you may find yourself 20 pounds heavier down the road. Here’s a peek at how to plan your post-holiday comeback if you overindulged over the past few months.

1. Don’t Try to “Undo” the Damage by Skipping Meals

If you have some regrets about your holiday eating habits, don’t dwell on them. Some people will try to drastically reverse their holiday overindulgences by going on “starvation” diets in January. This can backfire for your health, wellness, and weight. Research shows that restricting food has been linked with increases in food cravings and binge eating. Skipping meals doesn’t just make a person miserable. Research linking skipping meals with weight gain may mean that it’s also wildly counterproductive.

A 2021 study on associations of skipping breakfast, lunch, and dinner with weight and obesity in university students found that skipping dinner is a significant predictor of weight gain and obesity. The reality is that it’s much smarter to simply be intentional about eating when you’re trying to bounce back from the holidays. By remaining satiated with help from healthy, whole foods, you can stay on track with your plans to lose weight or regain energy after feeling “less than healthy” at the end of the year.

2. Discover New Foods

One of the hardest parts about resetting your diet at the beginning of the year is that you’re going from yummy holiday foods to “bland” everyday foods. That’s why January is a great month for spicing things up with your diet. Consider skipping your usual diet in favor of discovering new foods.

What does this look like in practical terms? Let’s say you’re someone who reverts back to boiled chicken or plain egg whites when you want to be disciplined with your eating. It’s easy to see why you might struggle to stick to these types of foods after you’ve spent a few weeks enjoying sugary, buttery, and flavorful foods during the holidays. A good strategy might be to integrate more flavorful and exotic foods into your diet that still offer many of the same benefits as your bland go-to foods. In fact, a varied diet full of new flavors could actually provide better nutrition that gives you a wide range of vitamins, minerals, and antioxidants compared to what you usually eat.

Need some ideas? Swap a plain egg white for a crispy egg white frittata with some broccoli that adds texture. If you’re craving a little more, just think of how exciting it would be to wake up to an egg white scramble made with roasted veggies and chipotle lime crema instead.

3. Plan Workouts You Enjoy

Does the thought of getting back to the gym feel painful at this point? It’s easy to lose touch with that lift we get from feel-good hormones during workouts when we’ve been away from the gym for a few weeks during the holidays. It might be time to reignite your passion for working out by adding in a new activity you can look forward to when getting out of the house on a chilly day doesn’t seem very appealing. In fact, getting in on one of the latest fitness trends could help you to feel excited about getting active this winter. Here are some ideas to help you burn calories and improve cardiovascular health after a season of indulging has left you feeling out of shape:

  • Sign up for a local pickleball club. This is the ultimate indoor activity that gives you that summertime pep in your step during the colder months of the year.
  • Consider upgrading your gym membership to include boxing classes or aerobics sessions.
  • Look up walking paths near your office that provide scenic opportunities to get some steps in during your lunch break.
  • Splurge on a “smart” home gym experience that allows you to enjoy guided workouts virtually.


4. Focus on Portion Sizes

It’s easy to lose sight of what a normal portion looks like when we’ve been eating from platters or going back for seconds for weeks. Did you know that research shows that people will actually eat more food when they’re offered large portions? In fact, the phenomenon is so prevalent that researchers have actually created a term called the portion size effect (PSE)to describe it.

The PSE is why eating at restaurants can actually be tricky for some people. While you wouldn’t necessarily pile your plate high at home, you will dig in to the full portion when it’s offered at a restaurant. Unfortunately, swearing off restaurants can be hard for busy people who don’t often have time to prepare balanced meals at home. That’s one of the reasons why meal delivery systems are so popular. With meal delivery, you get to enjoy perfect portions that are meant to satiate you without creating pressure to clean a plate that’s simply too big. There’s never anxiety about waste because you’re getting an appropriate portion that you can finish without worrying about keeping track of how much you’re eating. The best part is that another preplanned, perfectly portioned meal will be waiting when you’re ready to eat again.

5. Make Friends With Protein and Fiber

Influencers may be encouraging you to do outrageous detox plans to get back on track after the holidays. Unfortunately, detoxes can leave you depleted, zapped of energy, and hungrier than ever. A better option than detoxing is actually to fill up on gut-friendly protein and fiber. Fiber and protein are amazing together because they help you to feel full while also assisting with digestion and gut health. That’s important if you’ve noticed tummy troubles since the holidays. Sugar actually changes the ecosystem within the gut. Excessive sugar intake can disrupt the intestinal barrier to increase gut permeability. That’s why you might be noticing gas, indigestion, food sensitivities, and a decreased immune system if you overdid it with cookies, cakes, treats, or sugary beverages over the holidays.

Fiber plays an important role in healing and protecting the gut. When consumed, dietary fiber is fermented by the human gut microbiota in order to produce beneficial microbial metabolites. What’s more, high dietary fiber consumption is associated with increased gut microbiota diversity and lower long-term weight gain. Many people find that consuming fiber with their meals allows them to feel full longer. Fiber can be a real cravings buster. Protein-rich foods can also help to extend feelings of fullness and fight cravings. Research shows that protein helps to increase satiety.

6. Leave the “Guilt” Mindset Behind

Bouncing back from a holiday eating fest is about starting fresh! There’s no need to feel shame, guilt, or regret when looking back on your eating habits during the last few weeks of the year. Leading a balanced life means leaving room to indulge when you’re kicking back for some well-deserved relaxation after a long year. If you’re having trouble letting go of food-related guilt, let science be your guide. It’s proven that holding on to guilt about food can actually make it harder to get in shape.

Researchers know that guilt is a profound motivator. However, it may not motivate you in the right direction if the goal is to get healthy. When examining the effects of guilt on reaching weight-loss goals, researchers found that guilt did not have any motivational properties. Participants who associated indulging in chocolate cake with guilt did not have stronger motivations to eat healthy compared to participants who associated eating the cake with celebration. In fact, people who associated the cake with guilty feelings reported lower levels of perceived behavioral control over eating. They were also less successful at maintaining their weight over an 18-month period. Consider this your permission to stop feeling guilty about holiday eating activities!

Get Ready for Your Healthiest Year Ever

Going into the new year with a plan for staying in control of your eating habits can set you up to be feeling your best a year from now! If you’re struggling with knowing where to start, consider removing the confusion and hassle of meal planning by signing up for a meal delivery service. LocalFoodz offers healthy food delivery throughout San Francisco and the Bay Area. Select a meal plan menu, build a rotating weekly meal plan, or simply pick your favorites from our à la carte menu. Start planning your year of healthy eating now!

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Lifestyle

What Is Your Health Worth to You?


We often underestimate our most valuable asset: our health. In a world where convenience can lead us to settle for quick fixes, many of us treat good health as a luxury rather than a necessity. Taking time for a balanced meal might feel like we’re falling behind, and devoting a day to rest can seem like a missed opportunity. However, our bodies and minds eventually demand the care we have neglected. The real question we must ask is, How much is your health worth to you?If you see it as priceless, then it’s time to give your health the respect, planning, and attention it deserves.

Below, we’ll break down some research-backed steps to help you protect your most valuable resource—your health—and show how accessible solutions like LocalFoodz can fit seamlessly into a busy lifestyle.

Eat Healthy

A healthy diet can significantly reduce the risk factors for many of the leading causes of death. According to the World Health Organization (WHO), maintaining a diet rich in whole grains, fruits, vegetables, legumes, and nuts can lower the risk of heart disease, obesity, and type 2 diabetes, while also playing a role in improving mood and boosting overall vitality.¹ In fact, research published in The Lancet in 2019 highlights how balanced eating patterns are closely linked with lower rates of chronic diseases worldwide.²

What should be on your plate?

  • Lean Proteins: Salmon, egg whites, chicken breast, beans, and nuts deliver essential nutrients and help stabilize mood and blood sugar.
  • Vegetables: Leafy greens (kale, spinach, collard greens) offer iron, fiber, and countless vitamins, while vegetables like eggplant and asparagus pack unique nutrient profiles.
  • Low-Glycemic Fruits: Apples, strawberries, blueberries, and pears help maintain even energy levels and avoid spikes in blood sugar.
  • Complex Carbohydrates: Whole grains like rolled oats and brown rice keep you feeling full longer and support stable blood sugar.

If you’re short on time or overwhelmed by meal prep, consider streamlining the process. Services like LocalFoodz make it easy to access balanced, portioned meals that align with WHO and The Lancet’s dietary guidelines. By having nutrient-dense meals delivered right to your door, you can bypass the chaos of grocery shopping, meal planning, and cooking—ensuring that the choices you make consistently support your long-term health.

Focus on Mental Health

Mental health is a critical public health issue that influences how we handle stress, relate to others, and make decisions. Research from the National Institute of Mental Health (NIMH) shows that prioritizing practices like exercise, proper sleep, and mindfulness can alleviate stress and improve mood.³

Proven self-care tips for mental health include:

  • Regular Movement: Even a 30-minute walk each day can boost mood and energy levels.
  • Healthy, Regular Meals: Nutritious eating patterns support both mental resilience and stable energy. If planning three meals daily is too stressful, consider balanced, ready-to-eat meals from sources like LocalFoodz, which can reduce decision fatigue and support both mental and physical health.
  • Hydration & Moderation: Stay hydrated, be mindful of caffeine and alcohol intake, and notice how certain beverages affect your focus and mood.
  • Quality Sleep: Aim for 7-8 hours of sleep nightly. Good sleep hygiene—such as turning off screens well before bedtime—can make a noticeable difference in energy and mental clarity.
  • Relaxation Techniques: Meditation, breathing exercises, and mindful hobbies help calm the mind and reduce stress hormones.
  • Gratitude & Connection: The Anxiety and Depression Association of America notes that practicing gratitude helps shift your mindset and break free from negative thought patterns. Additionally, investing time in friendships and community activities—like joining a book club or frequenting your local coffee shop—builds supportive, mood-lifting social networks.

Exercise

Regular physical activity is about much more than appearance. According to the U.S. Centers for Disease Control and Prevention (CDC), consistent exercise lowers the risk of high blood pressure, metabolic syndrome, and various forms of cancer. It also reduces symptoms of depression and anxiety, while improving sleep and overall quality of life.⁴

Starting small is key. Choose an activity you enjoy—whether it’s yoga, a neighborhood jog, or at-home workouts. As you get stronger and more confident, you can gradually increase intensity or frequency.

See Your Doctor Regularly

While a strong diet and regular exercise are crucial, professional input matters. Schedule periodic wellness visits to track changes in your blood pressure, cholesterol, or any other markers your doctor deems important. If you’re feeling stressed, anxious, or depressed, your physician can help connect you with mental health resources.

Good Health Takes Planning

We all know to care for our bank accounts, homes, and careers, but none of these hold value if we’re not in good health to enjoy them. Fortunately, safeguarding your health doesn’t require extreme measures—just careful planning and consistent habits that reflect how much you truly value your well-being.

First Steps to Start Today:

  1. Add a Nutrient-Dense Meal: Swap one processed meal this week for a balanced option from LocalFoodz—freeing up time while nourishing your body.
  2. Set a Daily Walk Goal: Commit to 10 minutes a day and gradually work up to 30 minutes.
  3. Practice Gratitude: Each evening, write down one thing you appreciated that day.

These small actions can create a ripple effect that leads to better health six months, one year, and even five years down the line. By integrating well-sourced meals into your routine, staying active, prioritizing mental health, and seeking medical guidance, you’re making an investment that pays dividends in energy, productivity, and joy. Your health is truly priceless—treat it that way.

References:
[¹] World Health Organization – Healthy Diet
[²] The Lancet Diet Study (2019): https://doi.org/10.1016/S0140-6736(19)30041-8
[³] National Institute of Mental Health – Caring for Your Mental Health
[⁴] CDC – Physical Activity Basics

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Healthy Tips

Why You Should Consider Adding More Protein to Your Diet

Protein is vital to maintaining optimal health. It contains the materials your body needs to survive and is crucial in regulating your appetite, promoting muscle recovery and supporting other necessary bodily functions. By incorporating more protein into your diet and becoming intentional with meal planning, you’ll be well on your way to meeting your nutritional goals.

What Are the Benefits of a High Protein Diet?

A high-protein diet can positively affect your life in so many ways, including:

  • Weight loss – Protein keeps you satiated for much longer than other types of food, which can help you maintain weight loss if that is your goal. It can also help reduce the levels of ghrelin in your body. Ghrelin is an appetite-regulating hormone associated with hunger.
  • Lowers blood pressure – Dietary protein has a hypotensive effect, especially when consumed from sources like eggs, poultry and legumes.
  • Boosts your metabolism – Protein takes a longer time to absorb and digest, which means your body burns more calories to complete the process. Additionally, higher protein intake may boost your metabolic rate.
  • Better bone health – Protein helps repair and build bones and improves strength and flexibility. It plays animportant role in creating fibers that help your bones grow and can increase the amount of calcium absorbed in your intestines.
  • Build lean muscle – Protein contains amino acids, which are needed to create and maintain muscle mass. To change your body composition, build muscle and lose fat, you must include enough protein in your diet.
  • Improve blood sugar levels – Some studies indicate that protein can stabilize blood sugar and lower blood glucose after eating a meal for those with type 2 diabetes.


Because protein is so filling and takes longer to digest, it may reduce your tendency to snack throughout the day, which is helpful if you’re pushing towards a weight loss goal. Even if you’re not on a weight loss journey, protein canboost athletic performance and promote overall health and well-being, which is enough to consider incorporating more of it into your diet.

How Much Protein Should I Be Eating?

The amount of protein you should be eating varies from person to person. There are several factors to consider when calculating your protein goals:

  • Your age
  • Your weight
  • General Health
  • Activity level


If you are pregnant, your protein requirements may also differ. According to the Institute of Medicine, adults over the age of 19 should receive 10% to 35% of their total caloric intake from protein. Generally, that’s anywhere between 200 to 700 calories per day from protein if you’re following a 2,000-calorie diet.

There is a specific way to calculate your protein goal. Take your weight in kilograms and multiply it by 0.8. This gives you an exact amount of protein you should be getting daily. So, if you’re a 190-pound male, you would need 68 grams to meet your daily requirement. While this amount may seem like a lot, it’s easy to meet your goal by incorporating smaller amounts of protein into your meals throughout the day. One study found that healthy men who consumed protein in this manner had more muscle growth than those who just ate most of their protein during lunch and dinner.

Good Dietary Sources of Protein

You don’t just have to eat meat to achieve your protein goals. You just have to be more mindful of which foods are good protein sources and incorporate them into your meals. Some of the best sources of protein include:

  • Seafood – Not only do many seafood options contain plenty of lean protein, but they also provide omega-3 fatty acids, which are beneficial for your heart.
  • Meats – When choosing meat, be sure to opt for lean sources that are low in saturated fat. Beef, pork, lamb and poultry are good sources of lean protein. Just make sure to cut the skin off of poultry to decrease their fat content.
  • Eggs – Eggs are easily digestible and a great source of high-quality protein. Not only are they nutrient-dense, but they are inexpensive, too.
  • Dairy – In addition to protein, dairy is a good source of calcium, which is necessary for healthy bone density. Some excellent options for dairy include milk, cheese and yogurt. Opt for low-fat varieties of yogurt and skim milk when possible.
  • Nuts – Although nuts are good sources of protein, be mindful of your serving size as it can be easy to go overboard. Some good options to consider include walnuts, cashews, pistachios and almonds.
  • Legumes – If you’re looking for plant-based protein sources, legumes like lentils, peas, black beans and chickpeas are high in fiber and low in fat too, which will keep you satiated between meals.
  • Soy – This legume is high in protein and is widely used to create plant-based food products like tofu, soymilk and tempeh. Edamame is an excellent (and delicious) source of protein and packs 18.5 grams of protein in one cup.
  • Seeds – Seeds are excellent sources of protein. Try including pumpkin or sunflower seeds into your snack rotation or topping your yogurt with a sprinkle of flax or chia seeds for a tasty protein boost.
  • Whole grains – For a healthy diet, you want to opt for whole grains that are high in fiber instead of refined grains. While refined grains like white rice and bread are okay in moderation, they are generally not as nutritious as whole grains due to the way they are processed. Instead, go for options like brown rice, oatmeal and quinoa.


You don’t necessarily have to stick with a meat-based diet to meet your protein goals. If you are a pescatarian, vegetarian or have other special nutritional considerations, you should be able to find the right combination of food options that will work for you.

Can Fruits Be High in Protein?

While most fruits are higher in minerals and vitamins and are chock-full of antioxidants, you may find some options that are a bit higher in protein. If you want to eat more fruit-based proteins, consider apricots, blackberries, guava and avocado. Bear in mind, however, that receiving an adequate amount of protein from fruits alone is extremely difficult. If you’re avoiding meat or dairy, you should also consider adding plant, nut and legume-based sources into your diet.

What Are the Signs That I’m Not Getting Enough Protein?

You need protein to maintain optimal daily functioning, and different systems throughout your body will be affected when there’s not enough to go around. Some of the most common signs you aren’t getting enough protein include:

  • Mood changes due to neurochemical imbalances
  • Changes in hair, skin and nail texture and condition
  • Increased weakness and fatigue
  • Injuries that are slower to heal
  • Getting and staying sick more frequently
  • Increased hunger and snacking between meals

Older adults, young children and people with certain medical conditions are more likely to experience protein deficiency. If you are experiencing any of these symptoms, check with your doctor to make sure they aren’t indicators of other health issues besides a protein-deficient diet.

Tips For Starting a High-Protein Diet

The best way to ensure you get enough protein in your diet is to have a meal plan. By understanding your personal protein goal and planning ahead before you hit the grocery store, you should be able to create a well-balanced meal plan that is delicious and nutritionally packed with healthy, satisfying options.

It can be easy to include more protein in your diet. You just have to get a little creative sometimes. Here are some tips you can try:

  • Replace your morning bowl of cereal with scrambled eggs and low-fat Greek yogurt.
  • Top your salads or oatmeal with some chopped almonds.
  • Consider adding a protein shake to your meal plan. You can even make your own using whey protein powder.
  • Keep a food journal to track the amount of protein you eat throughout the day.
  • If possible, include both lean cuts of animal-based protein and plant-based protein in your diet plan.
  • If time or other obligations make creating a meal plan difficult, consider using a customizable meal plan service.

Protein is literally the glue that holds your cells together throughout your body, ensuring various systems function optimally. While eating intentionally and counting grams of protein can take some time to get used to, it’s worth the extra effort. With some trial and error, you’re sure to find the meal-planning strategies that work for you so you can meet your protein and health goals.            

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Dietary Goals

Embracing Fats: They’re Not the Enemy in Your Weight Loss Journey

In the nutrition world, there’s a lot of disagreement when it comes to fats. Some experts claim that they destroy your waistline and ruin your health, while others say that fats are beneficial. So, what’s the truth? 

The truth is that fats are essential. You need to include some fats in your diet to stay healthy. For example, fats are necessary for helping your body efficiently absorb essential vitamins, lower your risk of heart disease and improve cognitive functioning. However, there are certain types of fat that you want to limit in your diet. 

Here we’ll break down the differences between the various types of fats, and which ones you should include in your day if you are striving for a healthy diet. 

What Are Fats?

Fats are nutrients found in food sources that your body can use as fuel. Fats also play a role in building nerve tissue, hormones and cell membranes. They are a source of energy for your body, and if you do not burn the same amount of fat you consume, your body stores them as fat cells. Eating too much fat contributes to weight gain since it is more dense in calories than protein and carbohydrates. Although fats generally get a bad rap (especially if you overeat them), if you don’t get enough of certain types of fat, it can negatively affect your health too.

Types of Dietary Fat

Your body needs fat to give you the energy to power through your day, keep you warm and protect your organs. There are four types of dietary fats in food. While your body needs certain types, it can do without the others:

Trans Fats

The unhealthiest fat in your diet is trans fats. A main source of trans fats is partially hydrogenated oils (PHO), which keep processed foods shelf-stable and improve their taste. Trans fats might make food taste good, but your body doesn’t need trans fats at all. In fact, eating too much trans fat puts you at a higher risk of stroke, certain forms ofcancer, type 2 diabetes and heart disease.

Other sources of trans fat include:

  • Vegetable shortening and margarine
  • Anything that is battered and fried
  • Butter and other dairy products
  • Processed foods such as pizza dough, biscuits and pastries
  • Some meats, including beef and lamb

The best way to avoid trans fats is to carefully check the labels of the products you buy at the grocery store. If the ingredient list on the package lists partially hydrogenated oil, you should skip it and select a different option.

Saturated Fats

Saturated fats are dietary fats contained in animal products, including dairy, meats and eggs. At room temperature, these fats become solid. Some common sources of saturated fat include:

  • Butter, lard and coconut oil
  • Cakes and cookies
  • Fatty cuts of meat
  • Cured meats, including salami, chorizo and pancetta
  • Bacon and sausage
  • Cheese
  • Ice cream, milkshakes and chocolate

The American Heart Association (AHA) recommends getting no more than 5 to 6 percent of your daily caloric intake from saturated fat. Consuming a lot of saturated fats puts you at a greater risk of heart disease and bad cholesterol.

Monounsaturated Fats

Monounsaturated fats are a type of fat that is beneficial to your health. This type of fat contains one unsaturated carbon bond in its molecule. Monounsaturated fats provide nutrients to maintain the cells in your body and can reduce harmful cholesterol levels within your blood, decreasing your risk of stroke and heart disease. Some sources of monounsaturated fats include:

  • Pecans, cashews and almonds
  • Peanuts and peanut butter
  • Sesame and pumpkin seeds
  • Avocados
  • Olive, peanut, canola, safflower and sunflower oils

At room temperature, monounsaturated fats are liquid, unlike saturated fats, which solidify. These fats can reduce LDL cholesterol. Lower LDL cholesterol may reduce your risk of stroke and also cardiovascular disease. Although fats, regardless of type, provide nine calories per gram, monounsaturated fats have a positive effect on your overall health. However, you should still eat them in moderation.

Polyunsaturated Fats

Polyunsaturated fats are called “essential fats” and are necessary to help reduce your risk of heart disease and arrhythmia and reduce triglycerides. Some good sources of these fats are:

  • Fatty and oily fish like herring, anchovies, salmon and striped bass
  • Some seeds and nuts like flax seed, sunflower seed and walnuts
  • Soybeans and tofu

Omega-3 fatty acids play a vital role throughout the body and help keep the heart, blood vessels, immune system, endocrine system and lungs functioning properly.

What Can Happen if I Don’t Get Enough Fat in My Diet?

Although it is important to restrict or eliminate sources of bad fat from your diet, you must eat enough good fat for your body to work correctly. Dietary fat is essential to have in your diet for several reasons. Monounsaturated, polyunsaturated and omega-3 fatty acids are instrumental in several biological processes. There are several harmful outcomes associated with a fat-deficient diet. Some of these consequences may include:

  • Increased hunger – While protein is known to help keep you feeling full for longer, a healthy amount of “good fats” in your diet also helps with satiety. By grabbing a handful of almonds or snacking on another healthy source of fat, you may be able to resist the urge to reach for a bag of chips in the afternoon.
  • Inability to concentrate – Your brain needs omega-3s to function optimally. You may have difficulty concentrating and a decrease in memory and cognitive capabilities without enough good fats. In fact, a recentstudy found that people who followed a Mediterranean diet experienced less cognitive impairment over time.
  • Skin issues – While it is rare, a condition known as essential fatty acid deficiency may cause a dry, scaly rash throughout the body. The main treatments are topical ointments and increasing your dietary intake of fatty acids.
  • An increased risk for heart disease – Good fats have protective properties and can cut your risk of cardiovascular disease and diabetes. Not getting enough good fats may mean missing out on legitimate health benefits.
  • Your body may not regulate blood sugar properly – By including monounsaturated fats in your diet and decreasing your saturated fat intake, you might improve your body’s sensitivity to insulin. If your body isn’t sensitive to insulin, it may produce more of it, leading to an increased risk of type 2 diabetes.

While you should still be mindful about the amount of healthy fats you consume, including them in your diet is important to maintain your overall health and may have significant benefits that can decrease your risk of developing various conditions.

Healthy Fats and Vitamin Absorption

Although dietary fat deficiencies are rare, especially for those with a well-balanced diet, those who don’t consume enough fat may not be able to efficiently absorb vitamins and minerals. Vitamins A, D, E and K are all fat soluble, which means they need fat present in the stomach for them to be absorbed properly. If your body cannot absorb them, then you are at risk of vitamin deficiency, which leads to a wide variety of health problems that include:

  • Muscle pain
  • Depression
  • Dry hair or hair loss 
  • Burning in the feet
  • Loose teeth
  • Swollen gums
  • Hyperkeratosis (“goose flesh”)
  • Depression
  • Irregular heartbeat 
  • Night blindness
  • Restless legs syndrome (RLS) 
  • Easy bruising

Additionally, severely restricting fat intake may compromise your immune system, leading to more sick days and a longer healing period. Fatty acids are also crucial for the wound-healing process, and a diet deficient in healthy fat may inhibit your body from properly healing itself.

Master Your Plate With Healthy Fats

Don’t stress yourself too much over obsessively counting fat grams the next time you take a trip to the grocery store. Instead, focus more on including a variety of nuts, beans and fatty fish in your diet throughout the week in moderation. Here are some great, easy ways to incorporate more healthy fats into your diet:

  • Add ground flaxseeds to your fruit smoothies for a quick boost of omega-3 fats to help you power through your day.
  • Stick with olive oil for cooking on the stovetop. If you’re baking, use canola oil instead of butter or margarine.
  • Add slices of avocado to your sandwiches or salads. You can even cut up some crunchy veggies and make homemade guacamole.
  • Try using crumbled-up nuts instead of breading your fish and chicken with breadcrumbs.
  • Snack on unsalted cashews or almonds. Try adding them to a trail mix, but avoid adding unhealthy ingredients like chocolate chunks.
  • Create your own salad dressing using flaxseed, sesame and olive oils as an alternative to commercial dressings, which usually contain high sugar and unhealthy fat.
  • Try healthy meal delivery. Choosing a healthy meal delivery service like Local Foodz Cali can ensure that you get the optimal amount of fats in your diet.


The hallmark of a healthy diet is moderation. Allowing yourself an occasional treat is okay, but try to keep to a sensible diet as much as possible. Remember to follow a balanced dietary plan, stay active and be mindful of the types of fats you are consuming. By including healthy fats in your dishes, you’ll be doing your heart, mind and the rest of your body a favor.            

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Dietary Goals

Scared of Carbs? Here’s Why You Should Actually LOVE Them

Do you instantly refuse or reject high-carb foods? Carbohydrates have a bad reputation and frequently take the blame for weight gain. Some influencers are embracing a zero-carb or carnivore diet and eschewing carbs altogether. 

Are carbs really that bad for you? It’s true that carbs have been linked to an increased risk of heart disease, obesity, and inflammation. A diet high in ultra-processed, high-calorie carbohydrates — like candy, chips, and soda can contribute to weight gain and obesity. 

But these aren’t the only types of carbs. Many of the healthiest foods (legumes, oats) are higher in carbohydrates. Let’s take a closer look. 

What Are Carbohydrates? 

Carbohydrates are one of the three macronutrients found in food. Other macronutrients include fat and protein. All three macronutrients play an important role in your body’s functioning. The healthiest diets include all three. 

Carbohydrates are broken down into glucose during digestion. They then become the main energy source for the body. 

There are two types of carbs: simple and complex. Simple carbs are broken down more quickly. 

Complex carbs take longer for the body to process. 

Simple Vs. Complex Carbs 

Simple carbs are very easy to digest. They provide your body with a short burst of energy. Examples include: 

  • Table sugar 
  • Honey 
  • Brown sugar 
  • Agave 
  • High fructose corn syrup
  • Sucrose 

You can find added simple carbohydrates like high fructose corn syrup added to things like breakfast cereals and sweetened yogurt. Simple carbohydrates like sucrose and fructose are naturally found in bananas and other fruits. Eating simple carbs can cause spikes in blood sugar. This can make you feel hungry much quicker and can lead to overeating and ultimately weight gain. 

Many people think of simple carbohydrates as being “bad” for you. But, this isn’t necessarily true. Unprocessed simple carbohydrates like fruit contain important nutrients and fiber, which the body needs. As long as you are eating appropriate serving sizes and stick to unprocessed foods, simple carbohydrates are part of a healthy and nutritious diet. 

Complex carbohydrates include starches and fiber. These carbohydrates are considered among the healthiest to eat. They take longer for the body to digest, and cause blood sugar to rise more slowly and steadily. They provide you with sustained energy and prevent unwanted blood sugar spikes. Foods that are rich in complex carbohydrates include brown rice, whole grains, barley, oats, potatoes, beans, and vegetables. 

How Many Carbohydrates Do You Need? 

Carbohydrates should make up the majority of your macronutrient needs. Carbohydrates should make up between 45 to 65 percent of your daily calories, according to the Dietary Guidelines for Americans. Generally, if you eat 2,000 calories a day, you need about 225 to 325 grams. 

The amount of carbs you need may vary depending on your age, sex, and physical activity level. If you are an athlete or engage in intense training, then 55 to 65 percent of your calories should come from carbohydrates. You can track carbs by looking at nutrition labels on the back of foods. 

What Is the Link Between Carbs and Weight Gain?

While it’s true that low-carb diets have been shown to be effective for weight loss, that doesn’t mean that diets higher in carbs necessarily lead to weight gain. Low-carb diets work well because they largely eliminate refined carbs, which we will get into later. 

How Carbs Benefit Your Health 

In spite of their reputation, carbohydrates play a vital role in our overall health. Here’s why you need carbs.  

Helps Control Your Weight 

Many people are surprised to find that carbohydrates can actually bolster weight loss efforts. That’s because many healthy high-carb foods are high in fiber. Examples include oatmeal and beans. The fiber helps you stay full for longer. 

A 2018 study, published in the journal Nutrients, found that a high-carb, low-fat plant-based diet resulted in a reduction in body mass index (BMI) in overweight participants. 

​​Another study found that participants who ate a high-carbohydrate diet (80% calories from carbs) that was also high in fiber lost weight and also had a drop in blood sugar and blood pressure. 

Provides Energy

Carbohydrates are an essential source of energy. In fact, they are the body’s main and preferred energy source. Each gram of carbs provides four calories of energy. This energy is used for everything from simply breathing to playing a game of pickleball.  

Guards Against Disease 

Fiber is an important carbohydrate that plays a vital role in preventing negative health outcomes. Dietary fiber can significantly reduce the risk of stroke, heart disease, high cholesterol, and heart attack. Fiber also decreases the risk of diabetes, reduces inflammation, and helps you stay full. 

Support Cognitive Functioning 

The brain relies on carbohydrates to provide its fuel. The energy that you get from carbs is used by the brain for cognitive functioning. It helps with things like focus and concentration. That’s why if you don’t eat enough carbs, you might experience things like brain fog and have trouble concentrating. 

May Help You Live Longer 

The Okinawa diet, which refers to the diet people living on the Japanese island of Okinawa is very high in carbohydrates. This diet emphasizes complex carbohydrates like vegetables, potatoes and legumes. People from Okinawa have the longest lifespans in the world. It’s thought that their diet contributes to a reduced risk of chronic disease and lengthy lifespan.  

Supports Gut Health and Digestion  

Carbohydrates that are rich in fiber support a healthy digestive system and promote gut health. Carbs also play a vital role in our overall gut microbiome, according to 2020 research published in the journal Microorganisms. 

If you’re not eating enough carbs, you might notice constipation and unwelcome changes in your gut health. That’s because fiber helps soften your stools and incrases the bulk to make it pass through your system easier. 

Fuels Athletic Performance 

Carbs are the main source of energy for intense workouts. They are stored in the liver and muscles as glycogen, which is then used as energy. If you do strenuous workouts, like CrossFit or high-intensity interval training (HIIT), it’s especially imperative that you get enough carbohydrates. One study, published in the Journal of the International Society of Sports Nutrition, found that consuming proper amounts of carbs is one of the best ways to improve athletic performance for both athletes and active individuals. 

Ingesting healthy high-carb foods pre-workout could help your endurance during training sessions. Look for simple carbs that are easy to digest, such as bananas or fruit smoothies. 

The Best High-Carbohydrate Foods 

Many people think that all carbs are created equal. But, that definitely isn’t true. Unprocessed or minimally processed foods are the best sources of carbohydrates. Stick to these nutrient-dense types of foods: 

Whole grains – Whole grain pasta, oats, and brown rice. 

Legumes – Chickpeas, beans, and lentils 

Vegetables and fruits – Carrots, potatoes, beets, apples, and bananas 

These foods are healthy and often contain a variety of other minerals and vitamins, as well. Examples include: 

  • Lentils – Besides being high in carbohydrates (20.1 grams per 100-gram serving), lentils are also high in protein. They are also high in fiber, calcium, phosphorus, folate, and potassium. 
  • Brown rice – Brown rice has 23.5 grams of carbohydrates per 100 grams. Brown rice is also rich in fiber, folate, calcium, riboflavin, manganese, and other antioxidants. 
  • Oats – Oats contain a whopping 66.3 grams of carbs per 100 grams. They are also high in fiber. Oats contain antioxidants that have been found to promote heart health and reduce the risk of cardiovascular disease. 
  • Sweet potatoes – Sweet potatoes are a delicious root vegetable. One 100-gram (g) baked sweet potato with the skin has 20.7 g of carbohydrates. It is also a good source of vitamins A, C and potassium. 
  • Bananas – One medium-sized (100-gram) banana has 22.8 grams of carbs. Bananas are a good source of vitamins C, A, and potassium. 

Try to incorporate some of these higher carbohydrate healthy foods into every meal. 

What Carbs Should You be mindful of?  

Some carb sources are healthier than others. Processed foods are probably the worst foods to get carbohydrates from. These foods tend to be high in sugar and lack important nutrients. They can wreak havoc on our bodies. Even ones that seem healthy like granola bars, can have tons of added sugars and be unhealthy. Here are some refined or ultra-processed foods to be mindful of: 

  • White pasta 
  • White rice 
  • Sweetened breakfast cereals 
  • Muffins and cookies 
  • Pastries and cakes
  • Donuts  
  • Fruit snacks 
  • Potato chips 
  • French fries 
  • Sugar-sweetened drinks 
  • Ice cream 

Don’t Ban Carbs From Your Life

It’s a myth that carbs are not healthy. Your body needs carbohydrates to function the way it should. While low-carb diets can be helpful for some people, there’s no reason to altogether avoid foods that are high in carbohydrates. Carbs make up part of a healthy diet.  

Carbohydrates that come from unprocessed whole foods provide your body with important antioxidants, fiber, and a range of minerals and vitamins. In addition, they offer many health benefits. It’s easy to get plenty of healthy carbs when you have made-to-order fresh balanced meals delivered right to your door. 

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The 12 Best Foods to Eat This Fall

Butternut Squash

From pumpkin to apples, fall offers some of the most delicious and nutrient-packed foods. Here are 12 of our seasonal favorites!            

Fall is a favorite time of year for many. The crisp, cool air and turning leaves are wonderful, but another reason to love the season is the delectable fall foods.

It’s harvest time, and that means that there are opportunities to enjoy fantastic foods that feature unbeatable flavor and texture.

When you put these foods on the table this fall, you’ll enjoy a more colorful plate as well as gain all of the benefits of antioxidants, protein and fiber. These foods offer quite a bounty of benefits. 

In fact, many of these items could be classified as superfoods. If you are committed to getting lean, supporting longevity and enhancing physical performance, it just makes sense to add these dishes to your regular nutritional routine.

Let’s take a look at some of the dishes and foods that are the stars of any fall meal plan.

1. Root Vegetables

Root vegetables are fall and winter vegetables that typically grow under the soil. Examples include sweet potatoes, carrots, jicama, and garlic. Root vegetables are packed with antioxidants and fiber.

So, how can you enjoy root vegetables? My favorite way to eat them is to roast them. Roasting makes them tender and caramelized. You can also shred them and make them into healthier hashbrowns. Some root veggies, like carrots, can be shredded and added to fall salads.

You could also try a whole wheat pasta with roasted veggies. What could be more satisfying than a big plate of pasta on a chilly day? The best part is that this pasta is good for you because it’s made with whole grains. That translates to a meaningful serving of fiber, which causes blood sugar levels to rise more slowly, thereby preventing food cravings. Whole wheat pasta also has a slew of valuable phytochemicals, minerals and vitamins. At the same time, it promotes gut health and contains more fiber than regular pasta. If that isn’t enough incentive, consider the veggies. Packed with vitamins, minerals, fiber and other good-for-you components, they are the perfect complement to a whole wheat pasta meal.

Photo by EKATERINA BOLOVTSOVA

2. Brussels Sprouts

It turns out that there was a good reason why your mom always wanted you to eat your Brussels sprouts. They are incredibly good for you.

Brussels sprouts are part of the cruciferous family, the members of which are rich in items such as vitamin C and folate. Another reason to add them to your list of staple foods is the presence of cancer-fighting compounds. If your goal is lifelong health and fitness, Brussels sprouts can be an excellent choice.

3. Pears

Pears are sweet, crisp, and delicious — what’s not to love about them? Even better is the fact that they are a great source of both fiber and vitamin C. In fact, just one pear offers more than a quarter of your daily fiber needs (based on a 2,000-calorie diet).

Pears help keep hunger at bay thanks to the amount of fiber they have. This fact makes them a great snack in between lunch and dinner. Pears contain a type of fiber called pectin. This type of fiber helps slow down digestion. Studies have found that pectin may help to reduce the risk of heart attack.

Choose firm pears that give with gentle pressure. Store them in a fruit bowl or the fridge if you will not eat right away.

Tip: Splash cut pears with a bit of lemon juice to prevent them from turning brown.

4. Butternut Squash

Inflammation is a chronic problem in modern life, but regularly including butternut squash in your nutrition can change that. Additionally, this amazing fruit is packed with antioxidants, fiber, minerals and vitamins. Butternut squash is high in potassium, which is essential for heart health.

Eating squash regularly may even help improve your bone density. That is because it is high in manganese, which is essential for bone health. Manganese may also help promote long-term eye health.

5. Sweet Potatoes

Forget the version of sweet potatoes that you see on the table at Thanksgiving. If you go without marshmallows and other unhealthy ingredients, sweet potatoes are a healthy dish.

Try roasting, broiling, or mashing sweet potatoes as an alternative to the annual Thanksgiving treat. Prepared in these ways, sweet potatoes are a powerhouse food that’s full of manganese, magnesium and fiber. These substances are excellent for your metabolism as well as lowering blood pressure and increasing bone density.

If you have diabetes or are concerned about your blood sugar, you have even more reason to appreciate sweet potatoes. This dish won’t cause your blood sugar to spike the way that regular potatoes do.

6. Pumpkin

Fall is that time of year when everything seems to be flavored with pumpkin, and for good reason. Pumpkin is amazing for your health.

Pumpkins are about so much more than Halloween. With a mega-dose of antioxidants as well as fiber, vitamins and protein, pumpkin deserves to be labeled as a superfood. The main antioxidant in pumpkin, beta-carotene, is believed to reduce your risk of certain cancers, protect you against heart disease, and can even help mitigate your risk of developing macular degeneration.

Looking for ways to enjoy pumpkin? Try pumpkin mini muffins. They make an excellent snack between meals. Roasted pumpkin seeds are also a very tasty snack idea.

7. Broccoli

Here’s another cruciferous vegetable that deserves to be a part of your regular nutritional rotation. One of the main reasons for eating broccoli is the incredible amount of vitamin K that it contains. Essential for the proper functioning of a variety of proteins that help with blood clotting, vitamin K is critical to good health.

Broccoli also boasts a good concentration of folate, which is crucial for producing and maintaining new cells. Don’t forget that this powerful fall vegetable also is packed with antioxidants, minerals, vitamins and fiber.

8. Cranberries

What gives cranberries their distinctive, deep-red color? It turns out that it’s a compound known as anthocyanin. This compound is more than just a pretty color. It’s also a valuable antioxidant and anti-inflammatory agent. Cranberries even have a decent amount of fiber, which means they help you feel fuller longer. Plus, regularly including cranberries in your routine supports the health of your bladder and may guard you against cancer of the lung, colon, breast and prostate.

9. Apples

This quintessential fall food is a powerhouse when it comes to fiber. Eating just one small apple gives you four grams of fiber, making it easier to meet your daily fiber goal. When you ensure that you’re eating sufficient fiber, you are lowering your risk for type 2 diabetes, heart disease and colorectal and breast cancer.

Make sure you eat the apple’s peel because it’s packed with antioxidants and polyphenols that guard you against the oxidative stress that is a precursor for many chronic diseases.

10. Leeks

Leeks are one of the most underrated foods. They have a milder flavor compared to onions but pack all of the same nutrients. Leeks are packed with antioxidants, such as lutein and zeaxanthin.  They are also fiber-rich.

Wondering what to do with leeks?  These slim vegetables are a great substitute for onions. You can add them to your favorite pasta dish.

Photo by Emma Jones

Tip: Choose a pile of leeks that are crisp. Make sure you wash them carefully before cooking.

11. Mushrooms

Mushrooms are perfect when you need something to enhance your meal. Earthy mushrooms pair perfectly with so many foods. A good source of vitamins B and D, mushrooms are a great addition to everything from pasta to salads because the texture is similar to meat.

12. Radishes

Radishes are often ignored but they shouldn’t be. They are packed with nutrients including vitamin K, calcium, and potassium. The tiny radish is a versatile veggie that you can add to any fall dish. They are especially good with chicken street tacos. The radish adds a nice crunchy bite.

Let’s Recap

Thanks to the beautiful fall colors, changing leaves, and abundance of healthy and tasty fall vegetables, fall is one of the best seasons of the year!

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Health

8 Common Nutrition Myths Debunked

Photo of Tres Tacos

Scrolling through Instagram and other social media sites, you’ll discover a variety of conflicting nutrition advice. Carbs are good for you. Carbs are bad for you. Red meat will lead to an increased risk of a heart attack. Red meat cuts the risk of a heart attack.

It can be hard to know what to believe. In this article, I will debunk some of the most popular nutrition myths.

#1 It Takes Too Much Time To Prepare Nutritious Meals

For most people, it just isn’t possible to cook heavy meals from scratch every day. When your time is taken up with work, kids, school, and other obligations, it can be impossible to find the time to find a healthy recipe, chop up vegetables, and cook the meal. Luckily, all of this is not necessary to eat healthy foods.

If you’re short on time, there are lots of ways to eat healthier, including utilizing meal delivery services. You can get fresh meals delivered right to your home. This totally eliminates prep and clean-up and makes it easy to fit eating healthy into your hectic schedule. All you have to do is sit back and enjoy a nutritious, tasty meal.

#2 Healthy Food Is More Expensive

The idea that healthy food is more expensive is something that you believe. I know that it’s certainly something that I hear a lot. But, it’s just a myth that it costs more to eat nutritious food. In the short run, it may be more expensive to eat healthier foods. However, this cost is extremely small compared to the health costs of an unhealthy diet, according to the Harvard School of Public Health.

Over the long run, poor nutrition costs much more. That is because diets high in sodium, saturated fat, and refined sugar are linked to a variety of health issues, including diabetes, stroke, and heart disease. These issues result in increased medical costs across a person’s lifespan. According to public health research, poor diets are linked to more than $50 billion in health care costs in the United States.

So, how can you save money on healthy eating? Healthy meal delivery can save you money on nutritious food if you use it in the right way, such as using it on a regular basis to replace trips to the grocery store. That alone can help you cut down on the costs of gas.

#3 Snacking Is Really Bad for You

Organic strawberry chia pudding

There are a lot of mixed opinions when it comes to snacking. Snacking gets a bad reputation. But, then others say that it’s not that bad. There is even research that indicates that it can actually reduce the likelihood of overeating at meals. So, who is right?

The truth is that snacking can be either good or bad. It can work for or against you. It depends on how you snack. On one hand, it takes the edge off your hunger and can supply the beneficial nutrients that your body needs. Snacking can be problematic if you choose highly processed cookies and chips from the vending machine which will ultimately cause your blood sugar to crash.

However, if you choose snacks that are nutritious, they can actually boost your nutrient intake. For example, this organic strawberry chia pudding is high in dietary fiber and protein, both of which are essential for a healthy diet. Both fiber and protein can help keep you full longer.

#4 Red Meat Should Be Avoided At All Costs

You have probably read the headlines: “Red meat is bad for you!” But, is it true? The answer is that it depends. There are many health benefits of eating red meat. However, the benefits boil down to what type of red meat you eat, how much, and how often.

There is evidence that eating certain types of red meat, especially processed meats, like sausage and bacon, are not good for your health. However, other types of red meat, including leaner cuts of steak are very nutritious. Eating these on a regular basis can help ensure that you get adequate amounts of protein in your diet.

# 5 I Take Supplements, I Don’t Have To Pay Attention To Nutrients 

Supplements can’t replace the nutrition that you get with healthy, fresh foods. According to WebMD, when you eat whole foods, you are getting food in its natural state, which is more likely to result in nutrients, vitamins, and minerals remaining intact in the food.

Studies have shown that eating fresh fruits and vegetables is a better way to get the vitamins and minerals that your body needs compared to taking supplements. Getting your nutrients from supplements can even be harmful to your health. That’s because some supplements can contain vitamins in excess of daily nutritional needs. However, scientists say that exceeding the daily nutritional limit of vitamins by eating whole and fresh foods didn’t show the same risk.

#6 There Is A Specific Diet That Is Perfect for Everyone

You’ve heard the praise: A ketogenic diet is best or perhaps a low-carb diet is best. In truth, every diet wants its fans to believe it is the one that they should be following. But, there is no such thing as the perfect diet for everyone. The best diet is the one that works best for you.

The perfect diet for you should be one that provides a variety of nutrients and that you enjoy. This may be a keto diet, low carb, low GI, or plant-based. It just depends on what you like to eat and on your specific dietary needs.

#7 Eating at Night Will Make You Gain Weight

So, does eating at night cause weight gain? According to conventional wisdom, it doesn’t matter what time you eat. A calorie is a calorie, whether you eat it at 8:00 AM or 8:00 PM. However, there are lots of studies that have shown that eating late at night does, in fact, can lead to excess weight gain.

So, what is the truth? The bottom line is that you are no likelier to gain weight from calories eaten at night. The problem is that people who eat at night are more likely to choose higher-calorie foods and they are also more likely to overeat. That is because you are more tired at night and it becomes harder to make good decisions. The tendency is to grab whatever is available.

The most important factor is that you stay within your daily calorie needs. A good way to do this is with a meal plan that counts the calories for you. Choose a plan that includes a variety of nutritious foods, as well as snacks. That way, you can eat anytime you’d like as long as you stick to the plan.

Photo by Ksenia Chernaya

#8 Eggs Are Bad for Your Heart

It is true that eggs are high in cholesterol. However, the cholesterol in eggs doesn’t cause cholesterol levels to skyrocket in the same way that foods high in saturated and trans fats do, according to The Mayo Clinic.

Eggs are nutrient-dense and are a great source of protein. In fact, one egg alone has almost six grams of protein. Eggs also contain all nine essential amino acids. This is an important fact because your body needs amino acids but can’t make them by itself.

Final Thoughts

It’s time to put the above common misconceptions to rest. Hopefully, this advice will help you integrate better nutrition into your life every single day for a healthier, happier you!

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Fitness

Can Weight Lifting Help Heal Trauma?

Former competitive weight lifter and personal trainer Laura Khoudari turned to weight lifting to help her cope with trauma. Let’s take a look at how it can help.

In her book “Lifting Heavy Things: Healing Trauma One Rep at a Time,” former competitor Laura Khoudari details the benefits that she got from strength training after experiencing a trauma that left her with PTSD symptoms.

So, is lifting the best way to unburden yourself from a heavy emotional load? It turns out that weight lifting can do more than just keep you physically fit. It may also play an important role in mental and emotional fitness. Researchers have found that weight lifting can actually help people to deal with trauma.

While the official term for using weight lifting as part of a wellness plan in collaboration with a professional is called trauma-informed weight lifting, the truth is that anyone can tap into the potential benefits of lifting to overcome powerful emotional hurdles. The idea of lifting for mental health isn’t all that radical once you consider the relationship between physical activity and mental health.

A 2019 study found that three weeks of high-intensity resistance exercise is a feasible intervention for post-traumatic stress syndrome (PTSS) reduction in non-treatment-seeking adults who screen positive for PTSD and anxiety.

Is it time to find a new way to handle trauma that is limiting what you can enjoy, experience, and accomplish in your life? Learning about the ways that lifting helps to rewire the mind and body is the first step.

Take a look at the role weight lifting can play in healing trauma.

Understanding the Physical Effects of Trauma on the Body

While many people connect the idea of trauma with things that are happening in the brain, the truth is that trauma is often a whole-body experience with whole-body aftershocks. When we’re in a state of dealing with trauma, the nervous system is overtaxed. As a result, it becomes less resilient against stressors. This should sound relatable to anyone who has ever dealt with trauma.

When trauma responses kick in, it can be difficult to focus on tasks, relationships, personal hygiene, and other life responsibilities. It’s also very common to experience pain, sickness, low energy, digestive issues, and general feelings of being unwell when in a state of trauma response.

While it may be tempting to dismiss these symptoms as simply being psychological responses that begin in your head, the reality of trauma is that it depletes the nervous system to the point where people are much more likely to be susceptible to pain, illness, and injury.

Trauma doesn’t necessarily have to be “fresh” to create intense pain response in the body. Researchers have known for a long time that there’s a distinct connection between adverse childhood response and chronic pain.

Why Is Weight Lifting Such a Powerful Tool for Managing Trauma?

Photo by Ketut Subiyanto

The key behind why weight lifting is such a powerful tool for managing trauma comes down to resilience. Trauma is often closely linked with feelings of helplessness. A person who is in the midst of a trauma response may feel that they are not safe. They may also feel powerfulness against the thoughts, fears, and vulnerabilities that surround them. In addition, people with trauma often feel disconnected from their bodies. In some cases, dissociation serves as a defense mechanism for trauma survivors to escape the discomfort and uncertainty of being present in their own bodies. Weight lifting can help to address many of the core needs of people suffering with trauma.

Mindfulness

While it’s easy to think of the brawn associated with weight lifting, the truth is that lifting is actually a mindfulness activity at its core. During a lifting session, awareness, vagal tone, and parasympathetic nervous system activation are heightened. Weight lifting forces a person to focus on the present state of their body in a way that helps many people to reach a state of self-regulation that they can’t easily reach on their own.

People who lift weights must pay attention to the feeling of every muscle fiber, skin cell, and nerve involved in the process. In fact, being completely attentive during weight lifting is essentially “forced” simply because paying attention is essential for safety.

For someone who has spent time disconnecting from their body, this can be a very centering experience. Weights make a person aware of their body in an undeniable way. For instance, a person who has experienced abuse or violence may unknowingly walk around disconnected from the areas of the body that were involved in the abuse experience.

When a person interacts with a weight or barbell, they are often able to reconnect with that part of the body while coming from a place of strength instead of reacting from a place of helplessness. In many ways, weight lifting can be a reclaiming of bodily autonomy for people who have felt violated.

The lack of distraction required during weight lifting can also have a very centering effect. People dealing with trauma will often use distractions to try to avoid the emotions, thoughts, and sensations that cause discomfort. A lifting session provides an opportunity to focus intensely on a single task without any distractions.

Resilience

Lifting in a trauma-informed way also fosters resilience. Many people with trauma feel weak. While lifting may feel intimidating at first, it’s actually the difficulty of this task that creates the reward of confidence. The truth is that every person can benefit from trying new things. That’s because the thrill of getting over fear and reluctance to try something new triggers a rush of endorphins and dopamine. This fact alone is a good enough reason to try out lifting if you’re struggling with trauma. However, trauma-informed lifting provides the added benefit of increasing a person’s sense of agency.

For someone struggling with trauma, the empowerment that comes from using their body in a powerful way to achieve something hard helps the brain to rewire itself to create positive relational connections with the self.

Lifting as part of a trauma-focused group of people who have gathered together to empower one another can increase the benefits of these positive connections by extending them to include others. People who have struggled with “opening up” to others may find that the bonding experience of lifting while vulnerable in a group helps them to feel more connected to others again.

Of course, the actual physical strength that is gained through continual lifting has all kinds of implications. First, many people suffering from trauma find that watching their bodies become physically stronger through lifting helps them to turn their bodies into manifestations of self-trust.

Rediscovery of Goals and Curiosity

Photo by Gleb Krasnoborov

For someone who has been living in survival mode due to trauma, the idea of being curious, ambitious, or driven by goals can seem foreign. Trauma sufferers have often lived so long in a state of merely trying to avoid triggers that they abandon all of the optimistic, vulnerable, and future-focused aspects of life. Lifting can give those things back to them.

Purpose

Knowing that you’re expected at the gym can be an incredible motivation for showing up. When people make lifting a priority, they are driven by a purpose that can be seen, felt, and measured. Having a sense of purpose isn’t just about feel-good Hallmark sentiments. According to research, purpose is actually a matter of survival. A study published in 2019 found that having a sense of purpose is linked with a lower risk of death.

Should You Consider Weight Lifting for Trauma Healing?

There’s some really promising work being done right now on the relationship between trauma healing and weight lifting. However, lifting shouldn’t be seen as a “cure” for trauma that should replace any of the existing work you’re doing with a trauma-informed therapist. It’s also important for people to avoid placing pressure on themselves that will leave them feeling as though they’re doing something “wrong” if lifting doesn’t work for them. It’s not a replacement for therapy.

The reality is that a lifting session at the local gym is not enough to unfurl years of deep trauma that have drastically altered your nervous system. However, trauma-informed lifting can be part of a process of healing that allows a person to help regain resiliency and self-trust by connecting with their body in a positive, mindful way.

Finally, it’s important to have realistic goals when going into lifting. You should know that it can take people years of training to reach goal weights. Always prioritize your health and wellness above “wins” in the gym.

If you’ll be changing your workout routine as part of a wellness plan for your mental health, make sure your dietary habits are up to speed with your new needs. That means lots of healthy fats, lean proteins, leafy greens, fruits, and legumes. In addition, you’ll need to keep your hydration levels on pace with the new demands you’re placing on your body. Make a plan to compensate for all fluids lost by your body through sweat with extra water. Preparing for healing through lifting can be an important part of the self-care aspect of the process!

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