By learning how to prioritize nutrient-dense foods, you can fuel your body with essential vitamins and minerals, support long-term health, and even manage your weight effectively. Let’s break down what nutrient density is, why it’s so important for women over 40, and how to incorporate this approach into your daily life.

What Is Nutrient Density?

Nutrient density refers to the amount of essential nutrients—like vitamins and minerals—a food provides per calorie. In other words, it’s all about getting the most nutritional bang for your caloric buck. Think of it like smart shopping for your body, where you’re getting the most nutrition from every bite you take.

Foods with high nutrient density, such as leafy greens and lean proteins, pack a lot of nutrients into relatively few calories. Conversely, foods with low nutrient density provide a lot of calories but very little nutrition.

My boys and I used to get into this all the time. In fact, there’s probably no statement that sends my husband ducking for cover more than, “But a calorie is a calorie.” 

Let’s take almonds and cookies as an example, both at 100 calories. The almonds pack protein, healthy fats, fiber, and minerals. The cookies? Mostly sugar and simple carbs. That’s a big difference! In fact, the Dietary Guidelines for Americans make it clear that nutrient-dense foods are those that “have no or little added sugars, saturated fat, and sodium.” ¹

Smart food choices become easier when you understand nutrient density. Instead of just watching the number of calories you’re eating, focus on foods that offer the most nutrients per calorie. Your body will thank you with better energy, stronger muscles, and easier weight management.

Nutrient Density vs. Energy Density

Before we go much further, I want to clarify something. Many people get confused about the difference between nutrient density and energy density. Energy-dense foods are those that have a higher number of calories per serving. Whether a food is nutrient dense or not depends on the number of essential nutrients that it has per calorie. Both energy-dense and nutrient-dense foods can be part of healthy eating, but you’ll need to be more aware of even healthy foods high in calories (that have high energy density). 

Your Body After 40: Why Nutrient-Dense Foods Matter

Your body speaks a different language after 40. Remember when you could eat anything and bounce right back? Now your metabolism takes its sweet time, muscles need extra convincing to stay strong, and hormones dance to their own tune.

Here’s what happens: estrogen levels start playing hide and seek, making your body store more fat around your middle. Bones become pickier about holding onto their density. Sound familiar? Many women tell me they feel these changes but don’t know why their usual eating habits stop working.

Your Body Needs More Support Now 

Let’s start with your muscles. Think of them as becoming a bit hard of hearing after 40. They don’t catch protein signals as easily as before. That’s why picking the right protein-rich foods matters more than ever. Your digestion gets pickier, too – it wants nutrients served in the most absorbable way possible.

The good news? Nutrient-dense foods work like your body’s best friend. Unlike those tempting highly processed snacks that leave you hungry an hour later, these foods keep you satisfied and energized. No more afternoon energy crashes or desperate snack attacks!

Your body’s repair crew needs better tools now, too. From supporting your immune system to helping cells rebuild, nutrient-dense foods provide exactly what your body craves. Think of them as premium fuel for your changing needs – helping you feel strong, energized, and ready for whatever comes next.

Smart Ways to Spot Nutrient-Dense Foods

Let me share some practical tips to help you choose the most nutritious foods. Once you know what to look for, picking nutrient-dense options becomes second nature.

Must-Have Nutrients After 40 

Your body has specific needs now. Keep an eye out for foods rich in:

• Protein – keeps muscles strong
• Calcium and vitamin D – protect your bones
• B vitamins – boost your energy
• Omega-3 fats – support brain health
• Fiber – helps digestion and fullness

Read Labels Like a Pro 

If you’re eating processed food, food labels tell an important story. Look at nutrients first, then check calories. The best foods pack lots of good stuff into fewer calories. Watch portions though – even healthy foods need limits!

Understanding the ANDI Score: A Helpful Tool

Have you ever heard of the ANDI score? It stands for “Aggregate Nutrient Density Index,” and it’s like a report card for foods. Created by Dr. Joel Fuhrman, this score ranks foods from 1 to 1000 based on their micronutrient content per calorie.² The higher the score, the more packed the food is with micronutrients. 

Here’s why it’s great: The ANDI score makes it easy to spot nutritional superstars. Kale, collards, and watercress? They all score a perfect 1000! It’s a quick way to compare foods and make smarter choices.

But remember, it’s not the whole story. The ANDI score doesn’t prioritize healthy fats or protein, which are crucial after 40. So, while it’s a handy guide, don’t rely on it exclusively. I always tell my clients to use it as one tool in their nutrient-dense toolkit, not the only one.

Quick Ways to Choose Better Foods 

While ANDI scores are a great resource for judging the nutritional quality of a food based on micronutrients, I prefer to keep things even more simple. 

1. Pick whole foods over processed ones
2. Choose colorful fruits and vegetables
3. Look for foods that spoil quickly (they’re usually more natural)
4. Shop the store’s outer edges where fresh foods live

Remember the rainbow rule – brighter colors often mean more nutrients. Red peppers, dark leafy greens, purple berries – they’re all nutrition superstars! These simple tips help you pick foods that keep your body strong and energized after 40.

Easy Ways to Add Nutrient-Dense Foods to Your Meals

The kitchen becomes your health headquarters when you know how to prepare nutrient-rich foods. Since no one food does it all, combining individual nutrient-dense foods, each with its own superpower, into nutritious meals throughout the day is what gives you the total package of important nutrients that your body needs.

For my clients who tell me that cooking feels overwhelming, these simple strategies make it easier.

Quick and Tasty Meal Magic 

Start your morning strong with a rainbow smoothie – I love mixing berries, greens, and protein powder for a perfect breakfast boost. Busy days call for simple solutions. Try these tested favorites:

• Morning: Fruit, greens, and protein powder smoothie 
• Lunch: Greek yogurt power bowl with nuts and berries
• Dinner: Colorful wrap with lean protein and veggies

Shopping Made Simple 

Here’s my tried-and-true shopping strategy – stick to the store’s outer edges. Fill your cart with:

• Rainbow fruits and vegetables
• Lean proteins and fresh fish
• Whole grains and legumes
• Smart fats from nuts and seeds

Keep Those Nutrients Working

While both raw and cooked foods have their place in a healthy diet, it’s important to understand the effect of cooking methods on overall nutritional value. That’s because cooking can help with digestion and promote better absorption of many nutrients³, but it can also affect a food’s nutrient profile. 

Knowing how different cooking methods can impact nutrient content helps to empower you in the kitchen. 

• Watch out for boiling. It can wash away those precious water-soluble vitamins – especially vitamin C.^4,5
• Steam your veggies to save the good stuff. This method preserves between 85-91% of nutrients.⁵
• Microwaving works wonders too. Microwaving food generally takes less time than it does to cook in the oven or on the stovetop. This can make a big difference because, according to Anthony L. Komaroff, M.D., Editor-in-Chief of the Harvard Health Letter, “the longer food cooks, the more nutrients tend to break down..”⁶

Another tip is to keep vegetable peels on when cooking, and use just enough water to get the job done. These simple tricks help your body get exactly what it needs after 40.

Weight Management Wins with Nutrient-Dense Foods

Smart food choices make weight management easier after 40. Let me share what works for some of my clients who struggle with the scale.

The Weight Loss Connection

Your body responds differently to nutrient-rich foods. They fill you up faster and keep you satisfied longer – thanks to fiber and protein working together. While my clients may feel like they’re eating more for their meals than they’re used to if they’ve tried “dieting,” they usually find that they naturally eat less overall when their plates are filled with foods packed with lots of beneficial nutrients. 

Beyond the Scale Benefits 

Nutrient-dense foods work double-duty for your health. Picture this: while they help manage your weight, they also:

• Keep muscles strong
• Balance shifting hormones
• Fight belly bloat
• Boost daily energy

All of that from choosing foods that provide plenty of the good stuff – no deprivation needed!

Common Myths About Nutrient-Dense Foods

Let’s clear up some confusion about nutrient-dense foods because I’ve heard many misconceptions that need straightforward answers.

Low-Calorie Doesn’t Always Mean Healthy 

Here’s a truth many don’t want to hear – just because something has few calories doesn’t make it good for you. Diet sodas might seem like a smart choice, but they offer nothing your body needs. Compare that to creamy avocados – sure, they have more calories, but they help balance hormones and keep muscles strong.

Too Much of a Good Thing? 

Yes, you can overdo healthy foods! Many women learn this lesson with nuts – they’re packed with nutrients, but those calories add up fast. Try these portion control tips:

1. Use smaller plates
2. Practice mindful eating
3. Load up on leafy greens
4. Watch portions of healthy fats
5. Measure nuts and seeds
6. Watch fruit portions
7. Listen to your body’s fullness signals
8. Stop before feeling stuffed

Here’s the best part, though – you’re still not going to need to count every calorie if you follow these tips and focus on filling your plate with nutrient-rich foods instead. Many women tell me that this helps them finally feel in control of their weight without strict dieting rules.

Bottom Line on Nutrient-Dense Foods

Remember this: feeding your body well isn’t about following strict rules. It’s about choosing foods that help you thrive after 40. When you fill your plate with nutrient-dense foods, you’re not just managing your weight – you’re building a foundation for feeling strong and living well. 

If you feel like you need more support in making these changes, let me know. Sometimes we all need a helping hand to figure out what works best for our unique bodies. That’s why I offer 1:1 health and nutrition coaching – to help you create your perfect path to feeling great again. If you’re ready to get started? Reach out to me, and let’s see if we’re a good fit! 

Sources

1. Dietary Guidelines for Americans, 2020-2025. 
2. Dr. Furhman. ANDI Scores. 
3. Carmody RN, Wrangham RW. Cooking and the human commitment to a high-quality diet. Cold Spring Harb Symp Quant Biol. 2009;74:427-34. doi: 10.1101/sqb.2009.74.019. Epub 2009 Oct 20. PMID: 19843593.
4. Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli. J Zhejiang Univ Sci B. 2009 Aug;10(8):580-8. doi: 10.1631/jzus.B0920051. PMID: 19650196; PMCID: PMC2722699.
5. Zeng, C. (2013), “Effects of different cooking methods on the vitamin C content of selected vegetables”, Nutrition & Food Science, Vol. 43 No. 5, pp. 438-443.
6. Anthony L. Komaroff, M.D. Harvard Medical School. “Ask the Doctor: Microwave’s Impact on Food.“

The post Nutrient Density: Make Your Calories Count with Nutrient-Dense Foods appeared first on Peppermint Tea.

But let’s face it: learning to read food labels and interpret all the numbers, abbreviations, and claims can feel overwhelming at first. That’s why having a clear guide on how to read labels without confusion is essential. This blog post will show you exactly how to do that—step by step. You’ll learn why you need to look beyond the flashy marketing on the food package and dive into what’s actually inside. By the end, you’ll be able to make healthier choices for yourself and your loved ones with confidence.

What Is a Food Label and Why Is It Important?

A food label is essentially your roadmap to what’s inside the box, bag, or can you’re holding. It’s designed to give you a snapshot of a food’s nutrient content so that you can decide if it fits well into your daily eating plan.

Understanding the Nutrition Facts Label

According to the U.S. Food & Drug Administration (FDA), the Nutrition Facts Label is required on most packaged food products, including breads, cereals, canned and frozen foods, snacks, desserts, and drinks.¹ It makes it easier for you to compare items and see how each one contributes to your overall diet.

When you take a look at the nutrition label, you’ll typically see details about the serving size, number of servings in the container, calories per serving, and the amounts of key nutrients. The label also includes the Percent Daily Value (often abbreviated as DV) for each nutrient, which indicates how much a single serving size contributes to the recommended daily intake.

How Food Labels Help You Make Healthy Choices

Food labels are a powerful tool that can help you make informed decisions about what you eat or drink. Rather than relying solely on marketing claims like “low-fat” or “heart-healthy,” you can flip a product over and see exactly what’s inside. This way, you aren’t misled by vague descriptions and can focus on facts – like how much saturated fat, trans fat, or added sugar a product contains, or how many calories are in one serving.  By understanding how to read food labels, you have the power to compare two similar products and choose the one that aligns best with your goals—whether it’s reducing high blood pressure, managing weight, or simply increasing dietary fiber intake. 

Key Information Found on Food Labels

While food labels can appear complex, you can break down the information into key areas:

1. Serving Size and Number of Servings: Tells you how much of the product is considered one serving and how many servings are in the container.
2. Calories: Shows you how many calories are in one serving.
3. Fat, Cholesterol, and Sodium: These are often highlighted because many Americans consume too much of these, which can increase the risk of high blood pressure and other health issues. ²
4. Carbohydrates: Total carbs are broken down into dietary fiber, total sugars, and added sugar.
5. Protein: Shows the gram amount per serving.
6. Vitamins and Minerals: Typically includes vitamin D, calcium, iron, and potassium (and sometimes others), each with a percent daily value.

Understanding this framework is your first big step toward being label-literate!

How to Read Food Labels Without Confusion

It’s easy to feel lost when you see so many rows of numbers and percentages, but if you start with the basics, it becomes much more manageable.

Breaking Down the Nutrition Information

You’ll want to first identify the serving size. Then, see how the total calories for however many servings you’re going to have might fit into your daily calorie needs. 

Next, check out the line items that most directly relate to your health concerns. For instance, if you’re watching salt intake, scan for sodium content in milligrams. If you’re aiming to reduce sugar consumption, keep an eye on total sugars, particularly the line indicating added sugar.³

Understanding Serving Size and Number of Servings

Serving size is one of the most significant pieces of information on a nutrition label. You can obviously eat less, or, commonly, more, than that amount, but the serving size gives you the framework for the numbers that follow. This number will usually be stated both in common household measurements (like cups or tablespoons) and in a metric amount – like gram weight. The number of servings in the entire package is also important; it tells you how many times you’d have to multiply the listed nutrient amounts if you ate the whole container.

It’s worth noting that according to the FDA, “By law, serving sizes must be based on the amount of food people typically consume, rather than how much they should consume.” ⁴ You read that right. Just because the food label gives a serving size does not mean that’s how much of the food you should have. That’s why it’s essential to be nutrient-savvy and to understand what portion sizes should be for general types of food. 

Real talk: people typically don’t strictly follow the serving size on a food label. You might see a bag of chips that lists 10 servings, but you may have more than one serving in a single sitting. That’s why it’s essential to check the number of servings and note how much you typically eat. If you consume more than the stated serving size, multiply the numbers accordingly. ³

How to Use the Percent Daily Value (DV)

The Percent Daily Value – often shown as % Daily Value or DV – tells you how much a certain nutrient in one serving contributes to a 2,000-calorie-per-day diet. If a product contains 20% DV of sodium, that means one serving provides 20% of the total recommended daily sodium intake for someone on a 2,000-calorie diet.

The Nutrition Source, which is published by the Harvard T.H. Chan School of Public Health, advises using the following numbers as a gauge when determining if something is too high or too low in a particular nutrient.

• 5% DV or less is generally considered low.
• 20% DV or more is generally considered high.³

 For example, if you’re trying to limit saturated fat, seeing 25% DV of saturated fat in one serving might signal that the product is high in unhealthy fats.

What Nutrients to Look for on a Nutrition Label?

When examining a food label, here are some key nutrients to look for:

Identifying Fats: Saturated and Trans Fat

Fat is an important nutrient that provides energy, supports vitamin absorption, and helps maintain cell function. However, not all fats are created equal. Saturated fat and trans fat are the types you’ll usually want to limit. Eating high amounts of these fats has been linked to an increased risk of heart disease and high blood pressure.⁵

• Saturated Fat: Found in animal products like butter, cheese, and meats, as well as certain plant-based sources like coconut oil.
• Trans Fat: Created through the hydrogenation process, which turns liquid oils into solids. The FDA has taken steps to remove partially hydrogenated oils (major sources of trans fat) from the food supply, but it’s still a good idea to check the label.⁵

Understanding Added Sugars vs. Naturally Occurring Sugars

Sugars occur naturally in foods like fruit and milk, so these are usually not a major concern.³ The real issue is added sugar, which refers to extra sweeteners (table sugar, high-fructose corn syrup, etc.) that food manufacturers add to products during processing.

High amounts of added sugar can increase the risk of obesity, Type 2 diabetes, and certain heart problems.³ Scanning the label for that separate line listing added sugar can be very helpful. If you see a large amount of sugar added per serving, that’s a red flag.

The Importance of Sodium and Dietary Fiber

Sodium and dietary fiber are two essential components of our diet that play significant roles in maintaining overall health. Understanding what to look for on a food label when it comes to these nutrients is crucial to making informed dietary choices. 

• Sodium: While your body needs some sodium for proper muscle and nerve function, too much can lead to high blood pressure and other cardiovascular issues. Many Americans far exceed the recommended 2,300 mg of sodium per day. For reference, that’s a little less than 1 teaspoon per day.² Checking the sodium content on food labels can help you keep your intake in check.
• Dietary Fiber: This is the part of plant foods that your body can’t fully digest. It promotes regular bowel movements, helps control blood sugar, and supports healthy cholesterol levels. Most adults need between 25-30 grams of dietary fiber daily, but the average intake often falls short.⁶ If you’re comparing two breads or cereals, choose the one with higherdietary fiber.

How to Determine Net Carbs

Net carbs refer to the total carbohydrates in a food item minus the fiber and certain sugar alcohols, which are not fully absorbed by the body. This concept is particularly relevant for those with diabetes or other individuals following low-carb diets as they work to limit their carbohydrate intake.

This is one area where I have trouble holding my tongue when I’m near people in the grocery store trying to read food labels. Many only know that they’re supposed to be looking for net carbs, but they don’t know how to do that. I fully admit that most of the time I can’t help myself and ask them if they’d like me to show them how to figure it out. I’ve never had anyone turn me down or act like I’m butting in where I’m not wanted. On the contrary, most people seem very grateful. 

So, here’s your crash course if you don’t already know how:

• Locate the Total Carbohydrates. This information includes all types of carbohydrates, including sugars, starches, and fiber.
• Identify Dietary Fiber. As already mentioned, fiber is a type of carbohydrate that the body cannot digest. That’s why we subtract it from the total carbohydrates. It doesn’t raise blood sugar levels and is not counted in net carbs.
• Check for Sugar Alcohols. If the product contains sugar alcohols (like xylitol or sorbitol), half of their carbs can be subtracted from total carbohydrates. If erythritol is included, its full amount of carbs can be subtracted. 

How to Read the Ingredients List Effectively

Besides the Nutrition Facts Label, the ingredient list is another source of valuable information.

What Ingredients Are Listed on the Label?

In the U.S., ingredients are listed in order of predominance by weight.⁷  This helps you see whether sugar, salt, or enriched flour is a main ingredient. If you notice a sweetener (like sugar or corn syrup) near the top of the list, you know the product likely has a high amount of added sugar.

How to Identify Processed Foods in the Ingredients List

While some level of processing is often necessary (e.g., freezing, canning, or drying), ultra-processed foods can be packed with preservatives, artificial flavors, and other chemical additives. If you see a lengthy list of hard-to-pronounce ingredients, you’re likely dealing with a product that’s heavily processed. A good rule of thumb is that if a product contains more than five or six ingredients—especially artificial dyes, flavors, and preservatives – it may be best to consume it in moderation.

Understanding Food Manufacturers and Their Claims

Food manufacturers often market their products with buzzwords like “All Natural,” “Made with Whole Grains,” or “Low Sugar.” Keep in mind that these terms can be misleading if you don’t check the label.^3,8 The FDA does regulate certain phrases, but it’s still up to you to verify the actual nutrient content. For instance, a food that carries the claim of being “high fiber” may also be very high in sugar. And, a food that claims to be “reduced fat” or “low fat” can also be high in added sugars. While the claim on the label isn’t false, it doesn’t always tell the full story of what’s inside the package.

How Can Food Labels Help You Make Healthier Choices?

While there are many ways food labels can help you make healthier choices, meal planning and making informed decisions are two of the most significant. 

Using the Nutrition Facts Label for Meal Planning

If you’re planning your meals for the week and will be incorporating processed foods, labels can be a lifesaver. You can quickly identify items that are higher in dietary fiber, lower in saturated fat, or contain less sodium. This allows you to build a balanced menu that aligns with your goals – whether it’s weight management, heart health, or improved energy levels.

For example, if you want to increase your calcium intake, you might compare two types of yogurt and discover one has 30% DV of calcium per serving while the other has only 10%. 

Making Informed Decisions Based on Food Labels

Ultimately, the main benefit of the food label is that it puts the power of choice firmly in your hands. Rather than guessing about what you’re putting into your body, you can make decisions based on facts. You’ll be able to spot products that are lower in sodium, find cereals higher in dietary fiber, or identify which peanut butter contains less added sugar. Bringing these informed decisions together can make a big impact on your overall nutrition. 

Common Mistakes When Reading Food Labels

Common mistakes when reading food labels can lead to misunderstandings about the nutritional value of products and can impact dietary choices. Here are some of the most frequent areas where consumers run into trouble:

Overlooking Serving Sizes

If you ignore the serving size, you might consume double or triple the amount indicated. That means you’re also doubling or tripling your intake of calories, sugars, and sodium. Always compare your usual portion to the label’s stated serving size so you can accurately track what you’re consuming.

Misinterpreting Percent Daily Values

Another common misstep is to assume the % DV is exactly what you need, regardless of your personal circumstances. Remember, the % DV is based on a 2,000-calorie diet. If your calorie needs differ because maybe you’re an athlete who requires 2,500 calories a day or you need fewer calories for weight loss, the DV might not align perfectly with your needs. Use it as a rough guide, but keep your individual requirements in mind. 

Ignoring the Ingredient List

It’s easy to skim or ignore the ingredient list entirely, but it can reveal essential information about added sugar, artificial additives, or the form of grains used (whole vs. refined). A quick glance can help you avoid pitfalls like hidden sugars, unnecessary food dyes, or other unwanted additives. For instance, if sugar is the first or second ingredient in a loaf of bread, that’s a sign you might want to look for another option.

The Bottom Line on Reading Food Labels

Reading a food label might seem intimidating at first glance. However, once you understand serving sizes, decipher the lines on the Nutrition Facts Label, and note the order of how ingredients are listed, you’ll be empowered to choose healthier, more balanced products. 

Now that you know how to read food labels like a pro, it’s time to put that knowledge into action and transform the way you eat and drink on a daily basis. If you’re ready to take it a step further and receive personalized guidance tailored to your specific goals, I invite you to find out more about 1:1 coaching with me. In these sessions, we’ll dive deeper into your habits, preferences, and lifestyle, ensuring you can seamlessly apply these new skills in your everyday life. Like claims made on food packaging, don’t settle for a one-size-fits-all approach – invest in personalized coaching to help you make real, lasting changes.

Ready to get started? Reach out to me, and let’s see if we’re a good fit! 

Sources

1. U.S. Food & Drug Administration (FDA). “Nutrition, Food Labeling, and Critical Foods.”
2. Centers for Disease Control and Prevention (CDC). Sodium and Food Sources.
3. Harvard T.H. Chan School of Public Health. “Understanding Food Labels.” 
4. U.S. Food & Drug Administration (FDA). “Serving Size on the Nutrition Facts Label.” 
5. U.S. Food & Drug Administration (FDA). “Trans Fat.” 
6. Harvard Health Blog. “Should I Be Eating More Fiber?” 
7. U.S. Food & Drug Administration (FDA). “Types of Food Ingredients.” 
8. U.S. Food & Drug Administration (FDA). “Use of the Term Healthy on Food Labeling.” 

The post How to Read Food Labels: A Grocery Store Survival Guide appeared first on Peppermint Tea.

Challenges Faced by Parents When College Students Come Home

Here’s a look at some of the most common challenges parents face when college students come home beginning with what is often the hardest. 

Understanding what the definition of home means

It may warm your heart to hear your college student say on the phone from school, “I can’t wait to be home!” But then, when they get home, you hardly see them – especially if the visit is just for a few days. Here’s the thing. While I’m sure your student misses you and wants to see you, the word “home” doesn’t just mean their nuclear family. It may also mean the house they grew up in, their bed, and almost certainly their high school friends who may be home for a visit as well. 

All of these are components of their vision of home, so as much as you may want it to be, their visit isn’t going to be just about seeing and spending time with you. You are going to have to share them. 

Adjusting to a different routine

When college students come home, it can be challenging to adjust to having your child back in the house and to accommodate their needs and schedule. If this is your only child, you’ve probably grown accustomed to having a quieter, more organized household, and now you have to readjust to having another person at home. This means dealing with more noise, more mess, and more demands on your time and attention. 

If you’ve had younger children at home, you’ve almost certainly adjusted your routine to fit their needs. Adding another person back into the mix can throw off that new balance. 

You also have to shift your daily schedule and responsibilities to take your college student into consideration. This can be difficult, especially if you’ve grown used to a certain level of freedom and flexibility in your own routine. If their visit is an extended stay, such as being home for the summer or for winter break, it may take some time to find a new rhythm that works for everyone and to navigate the changes in your household dynamics. 

Balancing independence, expectations, and rules

We send our kids off to college to hopefully become independent, free-thinking adults. That’s a good thing – right? The catch is, that doesn’t get put on hold just because they come back home. Instead of having parents and young children under the same roof, there are now parents and adults-in-training who still walk in the door with a hamper of dirty laundry. 

College students may have grown used to living independently and may have different expectations for their freedom and responsibilities. They may have also have quite simply changed and are developing different values. We, as parents, have to navigate these changes and how to enforce rules and expectations to preserve family life while also allowing our children the independence they have gotten used to. 

Mediating sibling relationships

When college students return home, it can often trigger a change in dynamics with younger siblings. Brothers or sisters may not understand why their college sibling is acting differently. On the flip side, your college student may not recognize that their siblings are changing as well. In addition, younger siblings may not understand if the college student doesn’t have to do household chores or follow house rules while they’re home. All of this can strain family dynamics, and it’s up to you, as the parent, to help ease the transition and try to maintain harmony. 

Giving college students space

While being away at college is fun and of course educational, it can be a lot. A lot of people and new experiences ALL the time. Your college student probably has a roommate and is learning how to live with someone else in a tiny space. If they live in a dorm, they probably have to share a bathroom – potentially with a lot of people. Mealtimes are often communal experiences involving many people. In addition, figuring out who they are and adulting is hard work. It can all quite literally be sensory overload. 

When your college student arrives home, they may simply need some space. While you may want to spend every moment possible with them when they’re back at home, they may just need some time alone. 

Tips for Parents to Help Make College Student’s Visit Home a Success

Here are some tips to help make your college student’s visit home a success.

Open Communication

Encourage open and honest communication with your child. Let them know that they can talk to you about anything, including their college experiences and any challenges they may be facing. Try to avoid hitting them with a barrage of questions, but don’t be afraid to ask them about how things are going as well. 

Respect Their Independence

Understand that your child has gained independence at college, and allow them the space to make their own decisions while at home. While you may expect them to spend time with the family, help out around the house, and adhere to certain rules, such as a curfew because of work schedules, it’s crucial to balance these expectations with understanding and flexibility. 

Support Their Well-being

Be mindful of your child’s mental and emotional well-being. Offer support and understanding if they are dealing with stress or other issues. Sometimes, the most loving thing you can do is let them decompress and enjoy the comforts of home. Once they’re back in their familiar setting, they may feel more comfortable opening up. 

Quality Time

Make an effort to spend quality time together as a family, but also respect your child’s need for downtime and spending time with friends. It’s important to acknowledge their newfound independence while also maintaining a sense of family connection. Remember, just as when they were in high school, sometimes the best way to make sure that you have time together to catch up is to camp out in the kitchen. Cleaning up, fixing food, or simply sitting and drinking a cup of coffee often provides a natural way for conversations to take place.

Prepare them ahead of time for changes at home

Just as your child is in a new phase of their life, you may be making changes as well. Students often return home expecting everything to be exactly as they left it only to find that their room has been converted to a home office or that the basement or bonus room is now a workout space or hobby room. This is perfectly fine and natural, but it’s only fair to let them know that ahead of time. While it may still take them some time to adjust to the change, there’s no reason to surprise them with it when they return home. 

Set Realistic Expectations

While it’s natural to have expectations, be flexible and open-minded. Your child may have different priorities and interests now, and that’s okay.

If your college student is home for an extended time, such as summer break, you will definitely need to set expectations upfront. Here are some of the things you may want to consider discussing when they come home for the summer.

• Is there a curfew?
• Will the college student be expected to help around the house?
• Are there regular times each week when spending time with the rest of the family will be expected?
• Are family dinners expected or optional?
• If family dinners are optional, is the student responsible for cooking their own meals or will you still do that?
• If there are any issues around money that need to be discussed. 

The Bottom Line on When College Students Come Home

The bottom line on when college students come home is that it’s a time of adjustment for both you and your child. By understanding the challenges, setting realistic expectations, and offering support, you can help make the transition back home a positive and enriching experience for everyone involved.

Remember, the parent-child relationship is constantly evolving, even when children are older. If you need support in dealing with issues surrounding parenting college-aged children, we’d love to have you join the Empowered Health and Wellness for Women Over 40 Facebook group!

The post What to Expect When College Students Come Home appeared first on Peppermint Tea.

**I may earn a commission if you buy through links on this page, but I only recommend products that I back. You can read my disclosure policy here.

Why Health and Wellness Gifts Are Important

Health and wellness gifts are important because they promote self-care and a focus on personal well-being. By giving the gift of wellness, you are showing the recipient that you truly care about them. Even better, it will be clear that you have taken the time to put thought and effort into finding something that fits them and their lifestyle goals. This is intentional gift giving at its best and is an approach that will bring both you and the recipient a great deal of satisfaction.

Here are a few other reasons why health and wellness gifts are important:
1. Encouraging self-care: Many people may neglect their own well-being due to busy schedules or other responsibilities. Health and wellness gifts serve as a reminder for your people to take time for themselves and prioritize their health.
2. Promoting a healthier lifestyle: Health and wellness gifts often involve activities or products that encourage healthier habits such as exercising, eating well, practicing mindfulness, or getting enough sleep. By giving these gifts, you’re helping your loved one adopt a healthier lifestyle.
3. Reducing stress: Stress is a significant factor in overall health and well-being. Health and wellness gifts, such as massage tools, stress-relief products, or relaxation items, can reduce stress levels and promote a sense of calm and relaxation.
4. Enhancing mental well-being: In this day and age, focusing on mental well-being is crucial but is something that many of us put on the back burner. Items like journals, meditation apps, or aromatherapy products can help a friend or family member improve mood, reduce anxiety, and boost mental clarity while promoting the prioritization of mental health.

Tips for Choosing the Best Wellness Gifts

Choosing the right wellness gift requires thoughtfulness and understanding of the recipient’s needs and preferences. It’s also important that you don’t use gift-giving as an opportunity to promote your own agenda for health and lifestyle changes that you think that person should be making but that they haven’t necessarily expressed an interest in. If it comes across as pressuring them, even the seemingly best health and wellness gifts will go unused.

Here are some tips to guide you:

• Consider their lifestyle: Are they always on the go or do they enjoy spending time at home? Do they prefer indoor or outdoor activities? Consider their lifestyle and choose a gift that complements it.
• Know their Interests: Do they enjoy yoga, meditation, cooking, or reading? Choose a gift that aligns with their interests.
• Understand their Needs: Are they stressed, tired, or struggling with physical discomfort? Choose a gift that addresses their specific needs.
• Think about Longevity: Choose a gift that they can use over a long period of time. This not only ensures value for your money but also provides ongoing benefits to the recipient.

Popular Gift Ideas for Health and Wellness

When it comes to gift ideas for health and wellness, I have five primary categories that they fall under. These are fitness equipment and accessories; healthy eating and kitchen gadgets; organizational and coping resources; gifts to destress, unwind, and relax; and health and wellness experiential gifts. Here’s a list of the best suggestions for each of those. 

Fitness equipment and accessories 

1. Fitness trackers

Fitness trackers can track various activities like steps, distance, calories burned, active minutes, and even sleep. This data can help the user understand their daily activity levels and make necessary adjustments to achieve fitness goals. Many fitness trackers also have built-in heart rate and blood pressure monitors. In addition, they often come with features where users can set goals and receive reminders to move if they have been inactive for a while. 

2. Resistance bands

Resistance bands can be used for a wide range of exercises and fitness levels. They make a great gift because they’re very portable, take up minimal space, and can be used to increase mobility, improve flexibility, and strengthen specific muscle groups without putting excessive strain on the body. 

3. Yoga Mats

If you know that the person you’re buying a gift for is ready to become more focused on exercise and health, a yoga mat is an essential piece of equipment to help get them started. Of course, they can be used for yoga and Pilates, but they’re also ideal for stretching, core workouts, and floor exercises. In addition, they can be rolled out anywhere and at any time for meditation and mindfulness sessions. 

4. Water bottle

Staying hydrated is crucial during workouts or any physical activity, and a high-quality water bottle can help in achieving this. Water bottles should be made of stainless steel or at the very least, BPA-free plastic and should have a flip-top lid or a built-in straw for easy drinking. They should also have a wide-mouth opening for easy filling and cleaning and a handle for carrying. I prefer a 40-ounce water bottle because I know that filling it up twice a day is getting me close to my water intake goals. 

5. Personal training sessions

A personal trainer can create personalized workouts based on the recipient’s specific goals and fitness level. This ensures that the exercises are tailored to their needs and maximize results. In addition, personal trainers can teach the correct form and technique for different exercises, reducing the risk of injuries and ensuring that the recipient gets the most out of their workouts.

Healthy eating and kitchen gadgets

1. Meal plan subscription

Busy individuals or those who struggle with meal planning and grocery shopping will appreciate the convenience of a meal plan subscription. It eliminates the need to research recipes or make grocery lists, making it easier to maintain a healthy lifestyle. When choosing a meal plan subscription, consider the recipient’s dietary preferences, lifestyle, and cooking expertise.

2. Meal-prep kit subscription

A meal-prep kit subscription offers a convenient solution for those who want to eat healthier but don’t want to or don’t have time to put too much thought into cooking. These kits often focus on providing nutritious and balanced meals, making it easier for the recipient to maintain a healthy eating routine without having to spend time planning and grocery shopping. Most meal kit subscriptions offer a wide range of recipes to choose from, including vegetarian, vegan, gluten-free, and other dietary requirements. This allows the recipient to try out different meals and discover new flavors.

3. Blender

A blender is a versatile kitchen appliance that can be used for various tasks such as blending, pureeing, and mixing. Blenders are suitable for making smoothies, but they can also be used for soups, sauces, dips, and even crushing ice. While there are very high-end, heavy-duty options out there (hello, Vitamix!) that would make great gifts, I can also say from extensive experience that the less expensive versions also do the job nicely. 

4. Nutribullet

A Nutribullet is a high-powered blender specifically designed for making smoothies and extracting nutrients from fruits and vegetables. It comes with different-sized cups and blades, allowing the user to blend and drink directly from the same container. 

5. Rice Cooker

Rice cookers are designed to simplify and streamline the cooking process. With automation and programmable settings, they eliminate the need for constant monitoring or stirring. This convenience allows the recipient to prepare healthy meals quickly and efficiently, even on busy days. Rice cookers can also do more than just cook rice. Many modern rice cookers come with multiple functions, allowing you to steam vegetables, prepare soups and stews, and even make oatmeal or quinoa. 

6. Air fryer

Air fryers use hot air circulation to cook food, requiring little to no oil. As a result, it significantly reduces the overall fat content in the food, making it a healthier alternative to deep frying. They can also do more than just fry; they can grill, roast, and even bake. This versatility allows for a wide range of healthy cooking options, including vegetables, seafood, meats, and even desserts. As another bonus, air fryers cook food faster than traditional methods. With their rapid air circulation, they can reduce cooking time by up to 30%. This feature can be particularly attractive to someone who wants to enjoy healthy meals without spending too much time in the kitchen.

If you really want to dive deep into this category, I have an entire post dedicated to the 10 Best Kitchen Gifts for Healthy Cooking. Be sure to check it out!

Gifts to de-stress, unwind, and relax

1. essential oil

Essential oils are made from natural plant extracts and have been used for centuries to promote relaxation and overall well-being. They are often used in aromatherapy due to their ability to trigger certain responses in the brain. Different scents, such as lavender, chamomile, and bergamot, have calming properties that can help ease stress and anxiety. When giving essential oils as a gift, consider including a diffuser or a guidebook that explores different uses and blends. This will enhance the recipient’s experience and help them discover new ways to incorporate essential oils into their daily routine.

2. Soy candles

I am a huge advocate for using candles to combine beauty, scent, and ambiance to provide a multi-sensory experience that can help create a calming, soothing, and relaxing atmosphere. Soy candles are best because, unlike traditional paraffin candles, they produce less soot and pollutants, making them a healthier and greener alternative. In addition, soybean oil is a renewable resource and biodegradable. I love gift sets with a variety of scents so that the recipient can experiment and see which they love the most.

3. massage gun

Massage guns are portable devices designed to provide deep tissue massage and help alleviate muscle tension and soreness. They offer multiple massage heads and speed settings to cater to individual preferences. The percussive action of the massage gun helps improve blood flow, reduce muscle stiffness, and promote relaxation. The recipient can use it to target specific areas of tension or for a full-body massage. 

4. Bath bombs

Bath bombs have gained significant popularity over the years because of their ability to create a soothing and relaxing experience. They are infused with various essential oils that release calming fragrances when they come into contact with water. Many bath bombs contain nourishing ingredients such as shea butter and coconut oil, which can help hydrate and soften the skin. This can be especially beneficial for those dealing with dry or irritated skin. The key to giving bath bombs as a gift is to buy from reputable brands that only use natural ingredients and no harsh chemicals. Since even natural ingredients can cause some irritation, if you know the recipient has sensitive skin, you’ll want to skip the bath bombs and opt for another relaxing gift option. 

5. Shower steamers

Shower steamers create a spa-like atmosphere in the shower. As they dissolve in the hot water, they release aromatic and essential oils, filling the shower with a soothing, calming scent. The recipient simply places them in a corner or on the floor of the shower, and the hot water activates the fragrance. 

6. Luxury travel pillow

A luxury travel pillow is ideal for the person in your life who is constantly on the go. Specifically designed to provide comfort and support to the neck and head while traveling, they are typically compact and lightweight, making them easy to carry around. No more falling asleep in the wrong position and waking up with a sore or cramped neck and shoulders!

7. Weighted blanket

Weighted blankets use deep touch pressure to provide a soothing sensation that can help calm anxiety and reduce stress. The added weight simulates the feeling of being hugged or held, releasing happy hormones like serotonin and oxytocin. According to Penn Medicine, “The gentle pressure on your body provided by a weighted blanket can also help to calm you by activating your parasympathetic nervous system, which lowers your heart rate when you’re stressed.” Remember, before purchasing a weighted blanket as a gift, it’s crucial to consider the recipient’s preferences and body weight. Selecting the right weight and size will ensure maximum comfort and effectiveness. 

8. Wellness journal

Research shows that journaling can help reduce stress levels. It allows people to unload their worries, anxieties, and frustrations onto paper, which can help them release negative emotions and find a sense of relief. In addition, wellness journals often include prompts or sections for gratitude, goal setting, and personal growth. Encouraging the recipient to focus on the positive aspects of their life, set intentions, or work toward self-improvement can enhance their overall well-being and promote a more relaxed state of mind.

9. Mindfulness cards

Mindfulness cards encourage the recipient to be fully present and aware of their thoughts, feelings, and sensations. They can help cultivate a sense of calm and tranquility by offering a variety of practices such as breathing exercises, meditation techniques, gratitude prompts, or simple mindfulness reminders. This variety allows the recipient to choose activities that resonate with them and align with their specific needs. I love mindfulness cards as a gift idea for health and wellness because they’re portable and easy to use anytime and anywhere. 

Organizational and coping resources 

1. Organizing session gift card

Giving a gift card for a session with a professional organizer can be a thoughtful way of helping a loved one overcome any feelings of being stuck or overwhelmed by their surroundings. Professional organizers have the knowledge and experience to declutter and organize spaces effectively and can provide personalized advice and strategies to suit the individual’s specific needs and lifestyle. The key to successfully giving this gift is that you only want to do it for someone who has specifically expressed an interest in getting help with organizing. In those cases, it could be one of the most appreciated gifts you ever give. On the other hand, if the person hasn’t said that they want to get more organized, this could be seen as a not-so-subtle passive-aggressive way of telling them you think they’re disorganized and messy. 

2. Printable packet or notebook

Putting together a packet or notebook of self-care or lifestyle hack printables makes a unique and thoughtful gift idea for health and wellness for daughters, daughters-in-law, or friends who still have younger children. If you need a good resource for these, I absolutely love the self-care printables for moms available over at Mostly Under Control. Melanie is a busy mom of four and definitely knows a thing or two about how to keep it “mostly under control.”

3. Goal tracker

Goal trackers can be an excellent gift idea for anyone who wants to improve their organization, daily coping skills, and overall productivity. As the name implies, these tools provide a structured way for the recipient to set and track their goals. It helps them break down larger goals into smaller, manageable tasks, which enhances motivation and a sense of accomplishment.

Health and wellness experiential gifts

1. Massage gift certificates

Massage therapy is well-known for its ability to reduce stress and anxiety and to promote relaxation. A massage session can help alleviate tension in muscles and release endorphins, promoting a sense of calm as well as helping to reduce symptoms of anxiety and depression, improve sleep patterns, and enhance overall mood. Massage therapy also has various physical health benefits. It can help relieve pain, enhance circulation, improve flexibility and posture, and boost the immune system. Most massage therapists offer gift certificates for single sessions or deals on packages for multiple sessions, so you’ll have plenty of options to choose from for this health and wellness gift. 

2. Reiki gift card

Reiki is a Japanese energy healing technique that promotes relaxation, stress reduction, and overall well-being. It works by channeling life energy to the recipient, promoting the smooth flow of energy throughout their body. This energy balance can lead to improved physical and emotional well-being. Reiki can be a great wellness gift option for those interested in exploring holistic healing practices. 

3. Wellness retreat packages

A wellness retreat package offers the recipient the opportunity to escape their daily routine, relax, rejuvenate, and focus on their health and wellness. This type of retreat typically includes various activities such as yoga, meditation, spa treatments, fitness classes, healthy meals, and workshops on stress management, mindfulness, and nutrition. It provides a holistic approach to wellness, addressing both physical and mental health.

4. Yoga or pilates sessions

Yoga or pilates both offer various physical health benefits such as improved flexibility, strength, posture, and balance. Engaging in yoga or pilates also provides a great opportunity for relaxation and stress relief. The breathing exercises and mindful movements during these sessions can help the individual achieve a calm and centered state of mind. Yoga and pilates classes come in various styles, levels, and durations, making it easy to find the perfect fit for the recipient’s preferences and fitness level. I recommend getting them a general gift card that would cover any of the basic classes, and then they can choose which session(s) they would like to attend. 

5. Spa day

A spa day can provide numerous benefits and is a thoughtful present for someone in need of self-care. Treatments such as massages, acupressure, facials, and aromatherapy can help the recipient to reduce stress levels, promote relaxation, and simply get a much-needed pick-me-up. These activities allow them to disconnect from their daily routine and focus on their well-being.

In addition, many spas offer treatments that help eliminate toxins from the body, such as body wraps, saunas, and steam rooms. These can aid in cleansing the body and leaving the recipient feeling refreshed and revitalized. Hot stone massages and therapeutic massages can help alleviate muscle tension, pain, and reduce inflammation, and facials and other skin care treatments can help improve skin health and appearance. Overall, if you’re trying to find a great gift idea for health and wellness for a busy woman, you really can’t go wrong with pampering them with a spa gift. 

6. One-on-One or Group health coaching

For the women in your life who have expressed an interest in getting healthier or in achieving specific health and wellness goals, one-on-one or group coaching sessions are definitely something to consider. One-on-one health coaching provides support and guidance tailored to the individual’s unique needs and goals. The coach works closely with the recipient to develop a personalized plan, taking into consideration factors such as their current health, lifestyle, and preferences. Group coaching takes a more general approach but still offers plenty of education, support, and most of all, accountability in what is usually a more affordable way.

Health coaching focuses on a holistic approach to health and wellness, considering physical, mental, and emotional well-being. Whether they are one-on-one or in a virtual group setting, the sessions can cover a wide range of topics, including nutrition advice, stress reduction techniques, sleep optimization, and lifestyle modifications to support better overall health.

It’s important to keep in mind that giving a single one-on-one health coaching session won’t be worth your money or the recipient’s time. It takes at least three months of twice-monthly sessions to give any results a fair chance of becoming lasting and sustainable habits. If you’re interested in gifting one-on-one health coaching sessions for a loved one, I’d be happy to speak with you further to help make sure it sounds like a good fit. If you’d rather consider gifting a membership to my Empowered Health and Wellness for Women Over 40 Facebook group, be sure to check out all of the details, then let me know if you have any questions.

Bottom Line on Gift Ideas for Health and Wellness

The next time you are looking for the perfect gift for a loved one, consider these gift ideas for health and wellness. They’re not only a great way to show your love and care, but they’ll also contribute to improving the recipient’s overall well-being. Happy gifting!

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Why Protein Intake for Women Is Important

I’ve heard plenty of women say, “I’m not worried about how much protein I eat because I don’t want big muscles.” While I certainly don’t want you to be “worried” about anything that you eat, it’s important to understand that protein is not just about muscles. It’s integral to your overall health.

Protein and the amino acids that they’re made of are literally the building blocks of life.¹ It’s required for building, maintaining, and repairing tissues in the body, as well as being vital for bones, muscles, cartilage, skin, and blood. It’s also responsible for making enzymes, hormones, and other critical chemicals in the body. 

As women age, our protein needs increase. This is because we start to lose muscle mass and strength and have to be more intentional about doing the things necessary to maintain them. Losing muscle mass with age is known as sarcopenia. Consuming adequate protein as well as exercise that includes strength training for women are just some of the factors that can help slow the progression of sarcopenia and allow us to maintain and build muscle mass.²

In addition, our bone mass density declines as we age. This is due to lower estrogen levels after menopause.³ Since protein is crucial for the development of bone strength, we have to make sure that we’re getting plenty of it. This is just as important in our 40s as we start to go through perimenopause and lay the foundation for how we want to age as it is after menopause.⁴

Factors Affecting Protein Needs for Women

There are several factors that can affect protein needs for women. Here’s a look at what some of those are.
1. Age: Protein needs for women tend to increase with age. In addition to losing muscle mass, our bone mass density declines as we age. This is due to lower estrogen levels after menopause.³ Since protein is crucial for the development of bone strength, we have to make sure that we’re getting plenty of it. This is just as important in our 40s as we start to go through perimenopause and lay the foundation for how we want to age as it is after menopause.⁴
2. Physical activity level: Women who engage in regular physical activity, especially strength training or endurance exercise, may have higher protein needs. This is because exercise causes muscle breakdown, and protein is necessary for muscle repair and growth.⁵
3. Pregnancy and breastfeeding: During pregnancy and breastfeeding, a woman’s protein needs increase to support the growth and development of the fetus or infant. This is particularly important during the second and third trimesters of pregnancy when fetal growth is rapid.
4. Body weight and composition: Women with higher body weight or those who have a higher percentage of muscle mass may require more protein. This is because protein needs are typically based on body weight, and muscle is highly protein-dense tissue.
5. Overall health status: Certain health conditions may impact protein metabolism and increase or decrease protein needs. Additionally, women recovering from surgery or injury may require more protein for tissue repair and healing.

How Much Protein Do Women Need?

As we’re answering the question of how much protein do women need, it’s important to keep one thing in mind. The Recommended Dietary Allowance (RDA) is the absolute lowest amount of any nutrient that you should be eating. It is the amount needed to prevent deficiencies or to meet basic nutritional requirements. It is by no means the amount needed for optimal health. If you’re reading this, I know that you want to feel better than just okay. You want to thrive and be healthy. That means that I’m going to give you the RDA for protein, but then I’m also going to give you ranges to consider to meet your own health needs. 

The RDA is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound for sedentary adults ages 19-70+. Again, this is the minimum amount of protein per day that you need. This is especially true when you take into account the vast age range included in the recommended amount and the many factors that change over time that influence your daily protein needs. As we’ve already seen, women over 40, especially those who are active, may need more protein, as do those who are trying to build muscle tone and mass or to lose weight.⁶ At least one study puts the ideal protein intake per day for this latter group at 1.0-1.2 grams per kilogram of body weight. 

On the more aggressive end of the recommended amounts is Dr. Gabrielle Lyon, a functional medicine practitioner and founder of the Institute for Muscle-Centric Medicine. Dr. Lyon says that evidence shows that in order to prevent muscle loss with aging, we should be doubling the RDA and eating anywhere from 1.6-1.8 grams of protein per kilogram of body weight per day.

Daily Protein Chart

So how do we boil all of that down into useful information about how many grams of protein per day we need? Here’s a simple chart that shows how much protein women should eat based on body weight in pounds. It assumes a minimum protein intake of 0.8 grams per kilogram of body weight and a maximum of 1.8 grams per kilogram of body weight.

(To convert pounds to kilograms, I used the conversion factor of 1 pound = 0.4536 kilograms. The resulting weight in kilograms was then multiplied by the minimum and maximum protein intake values to get the protein requirement in grams. Please note that these are rough estimates, and individual protein needs can vary based on factors like age, physical activity level, and overall health status.)

Possible Risks of Too Little Protein in Diet

There are a number of risks from not getting enough protein. These include the following:

1. Muscle loss: Protein is essential for muscle growth and repair. Not having enough protein in the diet can lead to muscle wasting and weakness.
2. Weakened immune system: Protein plays a crucial role in supporting a healthy immune system. Insufficient protein intake can impair the production of antibodies and other immune system components, making the body more susceptible to infections and illnesses.
3. Slow wound healing: Protein is involved in the formation of new tissues and cells, including those involved in wound healing. Without adequate protein intake, the body may have a harder time repairing wounds and recovering from injuries or surgeries.

4.Impaired cognitive function: Protein is necessary for the production of neurotransmitters, which are crucial for brain function. Inadequate protein intake may lead to difficulties in concentration, memory problems, and mental fatigue.⁸
7. Slow recovery from exercise: Protein is important for repairing and building muscle tissue after exercise. Insufficient protein intake can impede post-workout recovery, leading to delayed muscle repair and increased risk of injury.
8. Weaker bones: Protein is necessary for maintaining bone health and preventing conditions like osteoporosis. Inadequate protein intake may contribute to decreased bone mineral density and increased risk of fractures.
9. Blood sugar fluctuations: Protein helps stabilize blood sugar levels by slowing down the digestion and absorption of carbohydrates. If protein intake is insufficient, blood sugar may spike and crash more frequently, leading to energy fluctuations, cravings, and an increased risk of developing insulin resistance and type 2 diabetes.⁹

Possible Risks of Excessive Protein Intake

While protein is essential, consuming too much can lead to potential health risks. According to Mayo Clinic, more than two grams of protein per kilogram of body weight each day would be too much.¹⁰ Consuming excessive protein puts a strain on many of our body’s systems and causes our kidneys and liver to work too hard. People with existing kidney disease should certainly talk with their doctor and work with a dietician or nutritionist to determine how much dietary protein they need.  

In addition, relying mainly on animal protein can put you at risk for consuming too much saturated fat. This can raise your risk of heart disease and stroke. 

How to Incorporate Protein into Daily Diet

Meeting your daily protein requirements isn’t difficult if you’re eating a healthy diet. The key is to rely on a variety of protein sources throughout the day. You can’t and shouldn’t try to meet your protein needs in one meal. It’s much better to include high-quality protein in each meal and snack. Instead of just eating an apple, add a food that’s high in protein, such as peanut butter (just be sure and stick with the kind that doesn’t have added sugar).

Here’s a look at some of the best sources of protein.

• Lean meats
• Eggs
• Legumes
• Nuts
• Seeds
• Whole grains

Try to diversify your protein sources to ensure you’re getting a wide range of nutrients. Remember, each type of protein source comes with its own set of additional nutrients, so variety is key!

Additional Considerations for Women Who Are Vegetarian or Vegan

If you’re vegan or vegetarian, there’s no doubt that you’ve been asked many times, “How do you get protein?” The truth is, though, it’s not only possible but relatively easy to meet your protein needs through plant-based sources. Some of the best include the following:

• Quinoa
• Soy (Such as tempeh, tofu, and edamame)
• Hemp 
• Whole grains
• Legumes
• Nuts
• Seeds

The Role of Protein Powders in Meeting Daily Protein Requirements

Protein powders can be a convenient way to get more protein in your diet, especially if you have higher protein needs due to physical activity, or if you find it hard to get enough protein from food alone.

There are many types of protein powders available, including whey, casein, soy, and pea proteins. Each type has its own pros and cons, so it’s important to choose a protein powder that suits your needs and dietary preferences. It’s also important to read nutrition labels carefully. Just as with any other type of food, protein powder should be as minimally processed as possible. If it has a long list ingredients that you don’t recognize or can’t pronounce, keep searching. There are high-quality protein powders out there!

Remember, though, protein powders should not replace whole foods. They’re a supplement, meant to supplement a healthy diet, not replace it.

The Bottom Line on How Much Protein Women Need

When thinking about how much protein women really need, it’s important to keep the general guidelines in mind and balance them with your own specific protein requirements. Whether you’re sedentary or active, young or old, your body needs protein. But it’s equally important to remember that more is not always better.

Balance is the key – balance in protein sources, balance in amino acids, and balance in overall nutrient intake. So, embrace diversity in your protein sources, listen to your body’s signals, and enjoy the journey toward optimal health!

If you’re still unsure of your exact protein needs, I would be happy to help you figure that out!

Sources

1. NIH. National Library of Medicine. Medline Plus. Amino Acids. 
2. Dhillon RJ, Hasni S. Pathogenesis and Management of Sarcopenia. Clin Geriatr Med. 2017 Feb;33(1):17-26. doi: 10.1016/j.cger.2016.08.002. PMID: 27886695; PMCID: PMC5127276.
3. NIH. News in Health. Osteoporosis in Aging. 
4. International Osteoporosis Foundation. The Role of Protein in Bone Health.
5. Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; Dietitians of Canada; American College of Sports Medicine: Nutrition and Athletic Performance. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2009 Mar;109(3):509-27. doi: 10.1016/j.jada.2009.01.005. Erratum in: J Am Diet Assoc. 2013 Dec;113(12):1759. PMID: 19278045.
6. Campbell WW, Kim JE, Amankwaah AF, Gordon SL, Weinheimer-Haus EM. Higher Total Protein Intake and Change in Total Protein Intake Affect Body Composition but Not Metabolic Syndrome Indexes in Middle-Aged Overweight and Obese Adults Who Perform Resistance and Aerobic Exercise for 36 Weeks. J Nutr. 2015 Sep;145(9):2076-83. doi: 10.3945/jn.115.213595. Epub 2015 Aug 5. PMID: 26246322; PMCID: PMC4548166.
7. Reshape Your Health Podcast with Dr. Morgan Nolte. How to Prevent Muscle Loss With Aging (Sarcopenia) With Dr. Gabrielle Lyon
8. Institute of Medicine (US) Committee on Military Nutrition Research. The Role of Protein and Amino Acids in Sustaining and Enhancing Performance. Washington (DC): National Academies Press (US); 1999. 14, Amino Acid and Protein Requirements: Cognitive Performance, Stress, and Brain Function. 
9. Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021 Feb;50(2):280-287. doi: 10.18502/ijph.v50i2.5340. PMID: 33747991; PMCID: PMC7956086.
10. Mayo Clinic Health System. Are You Getting Too Much Protein?.

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Importance of Staying Hydrated

Water is the unsung hero of our bodies. It makes up 50-70% of our body weight and plays a crucial role in various bodily functions. These include regulating body temperature, supporting digestion, and transporting nutrients. According to Mayo Clinic, water is essential for every cell, tissue, and organ in your body. Without enough water, your body simply can’t function optimally.

Common Misconceptions About Water Intake

You’ve probably heard about the “8×8 rule,” or the advice to “drink eight glasses of water a day.” You may have also heard that drinking a gallon of water every day is unhealthy. However, both of these statements are oversimplifications. While I’m certainly not going to advocate for everyone drinking 128 ounces of water a day, the point is that the amount of water a healthy adult needs to stay hydrated can vary quite a bit. There isn’t a one-size-fits-all answer because there are many factors that can affect our hydration needs.

Factors Affecting Water Needs

Here are some of the factors that affect how much water you need to drink every day. 

1. Age
2. Gender
3. Body weight
4. Overall health
5. Medications
6. Level of physical activity
7. Temperature and level of humidity outside
8. Dry heat inside
9. Drinking alcohol

For instance, if you’re pregnant or breastfeeding, you may need to drink more fluids to stay hydrated. Similarly, if you engage in intense physical activity, you’ll need to drink extra water to compensate for fluid loss. 

In addition to all of these factors, we lose water throughout the day through our urine and bowel movements, sweating, and simply breathing. It’s important to remember that with water making up so much of our body, we have to maintain that 50-70% amount in order to be healthy and function correctly. If we’re losing water in all of these different ways, it has to be replaced.

Guidelines for Water Consumption

So, how much water should you drink? According to the National Academies of Sciences, Engineering, and Medicine, a good rule of thumb for a healthy adult is to get an average of 91 ounces of total water each day for women and 125 ounces for men. But remember, this includes total water intake and can be consumed through various beverages and foods with high water content, like watermelon and cucumbers.

To more accurately estimate how much water you should drink, you can use your body weight. Penn Medicine recommends drinking 0.5 to 1 ounce of water for each pound of body weight. If you are generally healthy but fairly sedentary, your minimum should be .5 ounces for each pound of body weight. But depending on other factors influencing how much water you lose each day, it’s not at all out of the question that you may need 1 ounce for each pound of body weight.

This chart offers a quick reference:

Additional Guidelines for How Much Water to Drink Every Day

Here are some additional guidelines for how much water to drink every day.

For every 30 minutes that you exercise, you’ll need to add 12 ounces of water to your daily amount. If you’re exercising outside and it’s really hot, add more. Drinking alcohol? You should be adding 16 ounces of water for every alcoholic drink – preferably sipping on the water while you drink the other. 

If you’re relying on your overall diet to help with your daily water intake, you have to make sure that you’re eating fairly healthy. You can feel comfortable that you’re probably getting close to 20% of your water needs from food if you eat a lot of fruits and vegetables. If you don’t, you’re going to need to get your water by drinking it. You can do that by drinking other beverages besides water, but you need to make sure that they don’t contain too much sugar or other unhealthy additives or preservatives. 

Consequences of Inadequate Water Intake

Inadequate water intake can lead to dehydration, which can affect your physical and mental performance. If you are healthy overall but start to feel sluggish or develop brain fog, the first thing you should do is start drinking water. You may be amazed at the difference it can make both immediately and for how you feel over the long term. 

In fact, many studies have shown that not drinking enough water over time can contribute to a number of health conditions, including kidney stones, urinary tract infections, and constipation – just to name a few. 

According to Cleveland Clinic, in acute, severe cases, inadequate fluid intake can cause heat stroke, brain damage, or even death. 

In other words, our bodies have to have plenty of water! Just like plants, if we don’t get enough, we’ll wither. 

Signs of Dehydration

You may have heard that the most reliable indicator that you’re starting to get dehydrated is if you’re thirsty. But that’s not necessarily true. In many cases, if you’re starting to feel thirsty, you’re already well on your way to dehydration. You should certainly drink water if you’re feeling thirsty, but your body gives you other helpful signs as well, sometimes long before you think you need to reach for a glass of water.

Here are some of the common symptoms of dehydration.

• Medium to dark yellow urine
• Dry skin
• Fatigue
• Dizziness
• Dry mouth
• Feeling thirsty
• Constipation
• Muscle cramps
• Low blood pressure
• High blood pressure

If you’re mildly dehydrated, you’ll need to drink more water to recover. If you’re severely dehydrated, you should seek medical care right away. 

Overhydration Risks

While it’s important to drink enough water, it’s also possible to drink too much. Mayo Clinic says this condition, called hyponatremia, occurs “when the concentration of sodium in your blood is abnormally low.” Drinking too much water can “cause low sodium by overwhelming the kidneys’ ability to excrete water.” 

Most healthy people who stay within the 0.5 to 1 ounce of water for each pound of body weight general rule, don’t usually have to worry about overhydration. But if your doctor says that you are at risk for hyponatremia, be sure to follow the guidelines that they give you for how much water you should be drinking each day. 

Bottom Line on How Much Water to Drink Every Day 

The bottom line on how much water to drink every day is that it can vary depending on individual needs and circumstances. If you’re unsure about your hydration needs, I would be happy to help you figure that out. If you know that you need to drink more water, but have trouble getting enough in each day, be sure to to check out my tips for drinking more water. Happy hydrating! 

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Why Fitting Exercise Into a Busy Schedule is Important

Fitting exercise into a busy schedule is essential because staying active is crucial for both physical and mental health. Exercise helps improve energy levels, reduce stress, and improve cognitive function, which is essential for productivity. Moreover, it helps to maintain a healthy weight and keep your body and its systems working properly, which is key for preventing chronic diseases such as diabetes, heart disease, and cancer. In a nutshell, instead of thinking, “I don’t have time to fit exercise into my busy schedule,” we should be thinking, “I don’t have time NOT to fit exercise into my schedule.”

Common Barriers to Exercise for Busy People

As busy people, we often neglect our physical health because we put other responsibilities first. In many cases, we assume that we’ll just fit exercise in, but then find that’s easier said than done. This perceived lack of time is one of the most common barriers to regular exercise.

Others include fatigue at the end of a busy day and often at the beginning of it. If we didn’t get enough sleep the night before, it can be extremely difficult to muster the energy needed to do a workout. Another barrier that I often hear about is a lack of motivation. It’s simply easier to put other things first if we don’t have goals or outcomes that we’re working toward, or if we don’t have someone holding us accountable.

Tips for Fitting Exercise Into a Busy Schedule

To help address these actual or perceived barriers to fitting exercise into a busy schedule, I’m bringing out 13 of my favorite tips for helping turn my clients’ health around. Feel free to file them away to pull out if one strategy isn’t working and you need something else.

Exercise first thing in the morning

You can start to work in some movement before you even get out of bed. Tightening and releasing your quads, flexing and pointing your feet, and doing a few circles with your ankles can help ease the stiffness that many of us feel as we take the first few steps of the day.

Once you are out of bed, I highly recommend getting your main exercise session in first thing. This makes sure that no matter what else happens with your day, you’ve already it’s already done. You can also work exercise into your routine for getting ready for the day. Some examples include dropping down and doing some push-ups or core exercises while you’re waiting for the shower to warm up as well as doing squats while you’re brushing your teeth.

Schedule exercise into your day

Put it into your calendar or planner and treat your time to exercise just like any other appointment that you wouldn’t miss.

Break up your workout

Splitting movement into 5-10-minute chunks throughout the day is a great way to get in exercise. To remind you, set an alarm on your phone, watch, or movement tracker for 10-minute breaks throughout the day. Then, this is key, don’t ignore it when it goes off!

Exercise during your lunch break

This can work very well for people who get a set amount of time for lunch. Just keep exercise clothes and shoes in your car or desk so you don’t have to worry about trying to remember them every day.

Move during your kids’ activities

Unless your child is actually playing in a game or otherwise performing, there are very few reasons why you need to sit and watch an entire practice. They need their space, and you need your time to take care of yourself.

Look for ways to work movement in at work

This can be taking the stairs instead of the elevator; if walking to work isn’t an option, park 10-15 minutes away and walk the rest of the way; exercise, stretch, or at least pace around your office during meetings or calls; and use a standing desk or treadmill desk. (Full disclosure: when I really have to concentrate, standing while working doesn’t click for me, but when I’m doing tasks that don’t take a lot of thought, it’s a welcome break from sitting.)

Dance while fixing dinner

That’s right – crank the music up and move while you’re chopping, stirring, or waiting for something in the oven!

Make exercise part of the time that you spend with your significant other or friends

This way you don’t have to make a choice between doing something healthy for yourself and being with those that you love.

Use a free online workout

These can be done at your own pace and split into smaller, separate sessions if needed.

Do workouts that combine cardio and strength training

If you can’t get in both a cardio session and strength training on a regular basis, having full-body workouts that include both is an effective option that makes efficient use of your time.

Exercise while watching TV in the evening

While I am a big advocate of allowing your body and brain time to wind down at the end of the day, before you totally veg out, get in some movement while getting caught up on your favorite show.

Wear a tracker

Let’s face it, most of us tend to overestimate the amount of movement that we get in throughout the day if we’re not doing a focused exercise session. Wearing a tracker gives you an accurate accounting and often motivates you to reach your exercise goals.

Play with your kids or Grandkids

While children do need to have time when they play by themselves or with other friends if they are at the stage where you need to be close by to keep an eye on them most of the time, working in a vigorous game of tag will create memories and help to keep you healthy.

Bottom Line on Fitting Exercise Into a Busy Schedule

As we’ve seen here, fitting exercise into a busy schedule is possible, it just has to be a priority. Once you’ve determined it is, you can use these strategies to find efficient ways to work movement into your daily routine.

If working regular exercise into your busy schedule is a challenge, I’d love to talk with you about how we can work together to do that. While the tips that I’ve given here are tried and true strategies, everyone’s situation is different, and you may need a more individualized approach. If this is something that you’re interested in exploring, feel free to reach out to me at info@peppermint-tea.com.

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The Importance of Diet During Perimenopause

What we eat during perimenopause is important because food affects all of the systems and processes of our body. This is especially true with how our hormones are produced and how they function¹. During this time, the level of estrogen – which is the main female hormone – fluctuates unevenly, and the level of progesterone – the hormone that is key for menstruation and pregnancy – decreases.

While all of this is going on, our bodies can get to be a hot mess – literally – if we don’t provide it with the right information through the food that we eat. It helps our hormones work themselves out in a healthy way and supports the other changes that are going on. That’s where a perimenopause diet comes in by helping to make this transition go more smoothly and a little easier.

What to Eat as Part of a Perimenopause Diet

When thinking about food or diet, it’s always better to think in terms of what we can eat as much as possible. The good news is that there are a number of foods that actively support our bodies during perimenopause.

Soy

Whether you eat a plant-based diet or eat animal products, one thing that proponents of both ways of eating generally agree on is that eating soy helps to reduce the symptoms of perimenopause and menopause. That’s why I’m diving a little deeper into this must-have in a perimenopause diet.

A study by the North American Menopause Society published in the journal Menopause found that women who ate a low-fat plant-based diet rich in soy reduced moderate-to-severe hot flashes by 84 percent – from nearly five per day to fewer than one per day. The study’s results were based on participants eating ½ cup of cooked soybeans every day for 12 weeks².

Other research echoes the effectiveness of soy during perimenopause or menopause. According to the Mount Sinai Health System, in clinical studies, “Women who eat high amounts of dietary soy protein (20 to 60 g per day) generally have fewer and less intense hot flashes and night sweats than those who eat less soy.”  

Good sources of soy that can be incorporated into your diet regularly are edamame (the whole soybean), tofu, tempeh, miso, soy milk, and soy yogurt.

Lean protein

Eating lean protein is another healthy way to support all of the changes that are taking place during perimenopause. According to Dr. Jeffrey Bland in his book The Disease Delusion, studies conducted at the Functional Medicine Clinical Research Center show that lean protein from chicken and fish help to improve the metabolism of estrogen during this transition⁴.

In addition to all of the hormone changes that are taking place, studies also show that perimenopause and menopause can contribute to women starting to lose muscle mass³. Making sure that we’re eating plenty of protein throughout the day can help to offset that so our muscles stay strong and can support our bodies in doing the things we want to do.

Besides chicken and fish, other good sources of lean protein are eggs, tofu, tempeh, edamame, lentils, and beans.  

Other foods to support perimenopause

Dr. Bland says that other foods that have been shown to help lessen night sweats, hot flashes, and mood swings associated with perimenopause and menopause are fiber-rich vegetables and beans and cruciferous vegetables. These kinds of vegetables include broccoli, kale, cauliflower, brussels sprouts, and arugula just to name a few. Just like with lean protein, these foods have been shown to improve the metabolism of estrogen⁴.  

It’s important to note that if you’re taking a blood thinner, you’ll want to talk with your doctor before increasing the amount of cruciferous vegetables that you eat.

It’s also important to keep in mind that if you eat a plant-based diet and are over 40, you should be supplementing with vitamin B12. You should really be doing that anyway if you eat a plant-based diet, but it’s critical during perimenopause and menopause because our bodies need more of it during this time⁵.

Foods to Limit on a Perimenopause Diet

While it’s better to think about what we can eat than what we can’t, when it comes to a perimenopause diet, the following foods should be minimized because they may actually contribute to the frequency and intensity of hot flashes, night sweats, memory and concentration symptoms, and moodiness.

1. Sugar-rich foods and drinks⁴
2. Caffeine⁶
3. High-fat foods⁷
4. Ultra-processed food⁸

As if experiencing perimenopause and menopause symptoms in the moment isn’t bad enough, research shows that women who experience intense levels of these symptoms are at higher risk for developing heart disease, stroke, and type 2 diabetes^9,10,11.

Bottom Line on a Perimenopause Diet

The bottom line on a perimenopause diet is that at a time in our life when our bodies are transitioning to a new phase, we can use food to gain at least a little to even a lot of control over how we feel now and in the future. Add that to regular exercise and mental health habits, and you have a powerful framework to support you.

If you want to learn more about what you can be doing to help yourself feel good now and in the future, be sure and take advantage of the special price that I’m offering to readers of this blog post for my Healthy Over 40 on-demand workshop. Or, if you have any questions about how to individualize a perimenopause diet to fit your needs, feel free to reach out to info@peppermint-tea.com.

Sources

1. Marks V. How Our Food Affects Our Hormones. Clin Biochem. 1985 Jun;18(3):149-53. doi: 10.1016/s0009-9120(85)80099-0. PMID: 3888442.
2. Barnard, Neal D. MD, FACC; Kahleova, Hana MD, PhD; Holtz, Danielle N. BS; del Aguila, Fabiola PhD; Neola, Maggie BS, RD; Crosby, Lelia M. BA, RD; Holubkov, Richard PhD. The Women’s Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause 28(10):p 1150-1156, October 2021. DOI: 10.1097/GME.0000000000001812.
3. Ko J, Park YM. Menopause and the Loss of Skeletal Muscle Mass in Women. Iran J Public Health. 2021 Feb;50(2):413-414. doi: 10.18502/ijph.v50i2.5362. PMID: 33748008; PMCID: PMC7956097.
4. Bland, Jeffrey, PhD, FACN, CNS. The Disease Delusion. 2014. Page 305.
5. Milart P, Wo?niakowska E, Wrona W. Selected vitamins and quality of life in menopausal women. Prz Menopauzalny. 2018 Dec;17(4):175-179. doi: 10.5114/pm.2018.81742. Epub 2018 Dec 31. PMID: 30766465; PMCID: PMC6372850.
6. Plumbo, Ginger. Study Suggests Caffeine Intake May Worsen Menopausal Hot Flashes, Night Sweats. 2014.
7. Physicians Committee for Responsible Medicine. A Natural Approach to Menopause.  
8. Noll PRES, Noll M, Zangirolami-Raimundo J, Baracat EC, Louzada MLDC, Soares Júnior JM, Sorpreso ICE. Life habits of postmenopausal women: Association of menopause symptom intensity and food consumption by degree of food processing. Maturitas. 2022 Feb;156:1-11. doi: 10.1016/j.maturitas.2021.10.015. Epub 2021 Oct 29. PMID: 35033227.
9. Cagnacci A, Cannoletta M, Palma F, Zanin R, Xholli A, Volpe A. Menopausal symptoms and risk factors for cardiovascular disease in postmenopause. Climacteric. 2012 Apr;15(2):157-62. doi: 10.3109/13697137.2011.617852. Epub 2011 Dec 5. PMID: 22141325.
10. Thurston RC, El Khoudary SR, Sutton-Tyrrell K, Crandall CJ, Sternfeld B, Joffe H, Gold EB, Selzer F, Matthews KA. Vasomotor symptoms and insulin resistance in the study of women’s health across the nation. J Clin Endocrinol Metab. 2012 Oct;97(10):3487-94. doi: 10.1210/jc.2012-1410. Epub 2012 Jul 31. PMID: 22851488; PMCID: PMC3462945.
11. Lee SW, Jo HH, Kim MR, Kwon DJ, You YO, Kim JH. Association between menopausal symptoms and metabolic syndrome in postmenopausal women. Arch Gynecol Obstet. 2012 Feb;285(2):541-8. doi: 10.1007/s00404-011-2016-5. Epub 2011 Aug 19. PMID: 21853251.

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Benefits of Eating Vegetables for Breakfast

When it comes to our body functioning at the best level it can, especially as we’re going through perimenopause and menopause, balance as the norm is key. Eating vegetables for breakfast and throughout the day is an excellent way to achieve that because it spreads those valuable phytonutrients (coming from plants) out at a consistent level. We don’t need to only feel our best in the evening. We want to feel that way throughout the day.

Eating vegetables for breakfast can also keep you feeling full longer, which can help you avoid making poor food choices later in the day. Plus, it can help you get your recommended daily intake of vegetables and make sure your diet is properly balanced. Trying to load them in all at one or two meals later in the day can be very difficult.

Besides, if you’re just starting to eat more vegetables, breakfast foods are the perfect vehicle because you’ll hardly even notice them tucked in with all the other yummy ingredients.

Tips for Getting Creative with Vegetables in the Morning

Adding vegetables to your breakfast menu doesn’t have to be boring or tasteless. There are plenty of ways to get creative with vegetables in the morning. Here are a few tips to get you started:

• Try roasting your vegetables. Roasting vegetables brings out their natural sweetness, and it’s a great way to add flavor to any breakfast dish.
• Use a variety of colors. Adding different types of vegetables with different colors can make your breakfast dishes look more vibrant and appetizing.
• Get creative with spices and herbs. Spices and herbs can add a lot of flavor to your breakfast dishes and make them more enjoyable.
• Try adding fruit. Fruits can help balance out the flavor of your veggies and make them more enjoyable.
• Add some protein. Adding some protein to your meals can help keep you full longer and provide you with an extra boost of energy.

How to Prepare Vegetables Ahead of Time

If you’re short on time in the morning, it can be helpful to prepare your vegetables ahead of time. This will save you time and make it easier to incorporate vegetables into your breakfast. Here are a few tips for preparing vegetables ahead of time:

• Chop your vegetables the night before. This will save you time in the morning and make it easier to incorporate vegetables into your breakfast.
• Roast your vegetables. Roasting vegetables the night before will give them a nice flavor and make it easier to incorporate them into your breakfast dishes.
• Steam your vegetables. Steaming your vegetables ahead of time will make them easier to incorporate into your breakfast dishes.

3 Ways to Eat Vegetable for Breakfast

Here are my 3 recommended ways to eat vegetables for breakfast.

Vegetable or “Green” Smoothies

Smoothies are a great way to enjoy vegetables for breakfast. They’re quick and easy to make, and they can be tailored to your individual tastes. All you need is a blender, your favorite vegetables, and a liquid base such as almond milk, soy milk, or coconut water. You can also add some protein powder or Greek yogurt to make your smoothie even more filling and to help jumpstart the day with plenty of protein.

When it comes to choosing vegetables for your smoothie, the possibilities are endless. My personal favorites are spinach or kale as the base and then cucumber and/or steamed broccoli (trust me, it doesn’t alter the taste at all and you don’t even know it’s in there). You’ll also want to add some fresh or frozen fruit to give your smoothie a bit of sweetness. Take it from a smoothie pro, half of a frozen banana as your sweetener makes all the difference in the world. Add in some berries or another type of fruit and bam! You’ve just had 2-3 servings of vegetables and 2 servings of fruit to start your day.

I like a nice thick smoothie, so I always add ice  as well.

My go-to smoothie recipe

• ¾ cup unsweetened almond or soy milk
• 1 cup kale (or spinach when Kale isn’t available)
• ½ cup blueberries
• ½ frozen banana **add after everything else is mixed for easier mixing
• 4 cucumber slices
• 3 tablespoons hemp seeds
• 1 serving of unflavored or vanilla pea protein powder

If you’re looking to be more adventurous, Kris Carr is my favorite resource for green smoothie newbies. Once you get the hang of it and a feel for the tastes of different combinations of ingredients, you’ll be able to wing it in no time.

Veggie-Filled Egg (or Tofu) Dishes

Egg- or tofu-based dishes are another wonderful option for incorporating vegetables into your breakfast. Egg or tofu scrambles, omelets, breakfast burritos, or frittatas are my favorites. They’re all quick and easy to make, and they’re also incredibly versatile.

You can add almost any vegetable you like, such as bell peppers, mushrooms, spinach, broccoli, zucchini, and cherry tomatoes. Just be sure to cook your vegetables before adding them because they’re not going to have much time to cook if you’re combining them with egg.

Any of these  are also good ways to get protein in for your first meal of the day. You can add meat, such as bacon or sausage, or you can go vegetarian and add cheese or tofu if you didn’t use that as your base. And, if you’re looking for an extra boost of energy, you can also add some nuts or seeds.

Here’s a basic frittata recipe from Cookie + Kate that I highly recommend, then you can add whatever veggies and any other protein that you want.

Veggie Muffins

I am a huge muffin fan, so as soon as I figured out that you could put vegetables in muffins, I was in heaven. I do want to say upfront that unlike smoothies and veggie-filled egg and tofu dishes, I don’t advise having muffins every day. We simply don’t need that much refined flour of any kind in our diet.

But, when you do decide to have muffins – like as a weekend treat – you can pack them with vegetables. Zucchini is especially good for this.

Two of my favorite recipes for having veggie-packed muffins for breakfast are Good Morning Healthy Maple Blueberry Zucchini Muffins from Ambitious Kitchen and Chocolate Protein Muffins (with veggies!) from Yummy Toddler Food (but you definitely don’t have to be a toddler to love them!)

Bottom Line on Vegetables for Breakfast

The bottom line is that working in more veggies throughout the day is key to a healthy lifestyle. Eating vegetables for breakfast is just one easy way to do that. If you try any of these methods and find one that works best for you or if you have another favorite, let us all know in the comments or through social media.

If you’re usually rushed in the morning, be sure to also check out my 5 Healthy, On-the-Go Breakfast Ideas.

The post Start Your Day Right: 3 Delicious Ways to Eat Vegetables for Breakfast appeared first on Peppermint Tea.

Citrus

Some of the most common citrus fruits are oranges, lemons, limes, grapefruits, and tangerines.

Rich in vitamin C, potassium, fiber, antioxidants, and other essential vitamins and minerals, they are a powerhouse of nutrients¹. The vitamin C² and other antioxidants¹ in them help to protect your body from the damage caused by free radicals. In addition, citrus fruits support collagen production³, help to reduce inflammation¹, can boost and maintain a healthy immune system⁴, and even help to reduce the risk of some cancers¹.

It’s important to note that some citrus fruits – especially grapefruit – can interfere with the body’s ability to process certain medications. If you’re taking medications and eat grapefruit or a lot of citrus fruits overall, be sure and let your doctor know.

Berries

Berries are among the top 5 healthiest fruits because they’re another great source of antioxidants, essential vitamins, and minerals. In fact, some experts consider them to be the healthiest fruit because of their high antioxidant content⁵. How healthy are they? They “average nearly ten times more antioxidants than other fruits and vegetables⁶, which can be seen through their bright, vibrant colors.

Berries are also low in sugar and high in fiber, which can help keep your digestion healthy and regular⁷ and promotes healthy blood sugar levels. When buying berries, be sure to look for the ones that have the brightest, deepest colors (blueberries are my personal favorite!)

Apples

Apples are the unsung all-stars of the fruit world. They’re not always the flashiest, but they are always there as a good healthy standby – ready to get the job done. They are a good, portable whole food that can be easily packed and taken anywhere. The key is to eat the peel because it contains high amounts of insoluble fiber, which helps to regulate bowel movements. Then clearly, you want to eat the inside of the apple, which provides soluble fiber that can lower blood sugar and slow down food passing from the stomach to the intestines⁸.

Stone fruits such as cherries and plums

Stone fruits get their name because their seed is protected by a hard pit⁹. Cherries and plums fall into this category and are among the non-berry fruits with the most antioxidants per calorie¹. In his book How Not To Die, Michael Greger M.D. cites research that shows that high-antioxidant fruits and vegetables, “have been found to douse systemic inflammation significantly better than the same number of servings of more common low-antioxidant fruits and veggies⁵.” In fact, tart cherries are so ani-inflammatory that tart cherry juice is often used as part of the treatment for arthritis and other inflammatory-related conditions¹⁰ as well as for exercise recovery by many athletes.

It’s important to note that the amount of tart cherry juice that has shown to make a significant difference in helping to relieve arthritis symptoms is 16 ounces a day^{11, 12}. Just like any fruit juice, tart cherry juice has high amounts of natural sugar. That means that if you’re going to drink it, you want 100% juice with no added sugar. It’s also best to drink it with a meal or a snack that has protein and fiber, which can help mitigate the effect that it will have on blood sugar levels.

Pomegranate

The edible seeds of pomegranates, called arils, are where the good stuff is. Used for thousands of years to treat many diseases and to support health, pomegranates are no fly-by-night health fad. They are packed with antioxidants, vitamins, minerals, and fiber and are being studied for potential brain and heart health benefits as well as helping to protect against some types of cancers¹³. A half cup of arils is considered to be a serving of pomegranate. 

If you’ve never eaten a pomegranate, the Spruce Eats offers a great guide for easily getting to those nutrient-dense seeds.

Serving Sizes for Fruit

The key for eating fruit is being aware of the serving size. If you have 2-3 servings in one sitting, you need to consider it as such and not just as one serving.

• ½ cup fresh or frozen fruit
• 1 cup cut-up fruit
• 1 medium-sized fruit
• ¼ cup dried fruit
• ½ cup berries

How to Eat Fruit

When it comes to incorporating any of these fruits into your diet, there are a variety of options. You can add them to your salads, smoothies, juices, or even use them as a topping for your oatmeal or yogurt. If you’re drinking tart cherry juice, it’s delicious to add to seltzer water.

The same tip for offsetting the natural sugar in tart cherry juice also holds true for other fruits as well. If you’re having a serving of whole fruit, be sure to also have something with protein and fat in it to help lessen the effect on your blood sugar. For example, apple slices and two tablespoons of peanut butter, or berries and a ¼ cup of raw pumpkin seeds.

Bottom Line on the Top 5 Healthiest Fruits

The bottom line on our top 5 healthiest fruits is to eat a variety every day. As we’ve seen here, they all contain numerous nutrients that when combined, can go a long way toward supporting an active and healthy lifestyle.

If you’re interested in learning more through one-on-one  coaching about the fruits and other foods that might support your individual health needs, feel free to contact Robyn at info@peppermint-tea.com.

Sources

1. Lv X, Zhao S, Ning Z, Zeng H, Shu Y, Tao O, Xiao C, Lu C, Liu Y. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health. Chem Cent J. 2015 Dec 24;9:68. doi: 10.1186/s13065-015-0145-9. PMID: 26705419; PMCID: PMC4690266.
2. National Institutes of Health. Office of Dietary Supplements. Vitamin C. Fact Sheet for Consumers.
3. Gref, R., Deloménie, C., Maksimenko, A. et al. Vitamin C-squalene bioconjugate promotes epidermal thickening and collagen production in human skin. Sci Rep 10, 16883 (2020).
4. Fung, Teresa, RD, ScD. Are Certain Fruits Healthier Than Others? Harvard Health Publishing. Harvard Medical School. Jan. 31, 2022
5. Greger, Michael, M.D., FACLM. How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease. 2015.
6. Carlsen MH, Halvorsen BL, Holte K, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutri J. 2010; 9:3.
7. National Institute on Aging. Healthy Eating As You Age: Know Your Food Groups.
8.  Cleveland Clinic. Improving Your Health With Fiber. 
9. Okie, W.R. 2008. Minor Prunus spp.–stone fruit. In: Janick, J., Paull, R.E., editors. Encyclopedia of Fruits and Nuts. Cambridge, UK: CABI. p. 727-733. Encyclopedia of Fruits and Nuts. https://www.ars.usda.gov/research/publications/publication/?seqNo115=154359
10. Arthritis Foundation. Nutrients in Tart Cherries Can Help Fight Arthritis Pain.
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12. Schumacher HR, Pullman-Mooar S, Gupta SR, Dinnella JE, Kim R, McHugh MP. Randomized double-blind crossover study of the efficacy of a tart cherry juice blend in treatment of osteoarthritis (OA) of the knee. Osteoarthritis Cartilage. 2013 Aug;21(8):1035-41. doi: 10.1016/j.joca.2013.05.009. Epub 2013 May 31. PMID: 23727631. https://pubmed.ncbi.nlm.nih.gov/23727631/
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