Is It OK To Eat My Kryptonite Food?

Though it works for Superman, completely avoiding kryptonite foods may not be the best approach for you.

Everyone struggles with something. Even Superman has a weakness: kryptonite. Like Superman, many of us find certain foods are our greatest weakness, causing us to lose control or possibly even lose hope along our weight-loss journey.

However, complete avoidance isn’t in your best interest, as it is for Superman. It may seem like the smart play, but avoidance often causes us to want the food we “can’t” have all the more, eventually causing us to give in, eat more than we should and feel guilty for “losing control.” Identifying your kryptonite foods can be a great first step in figuring out what to do with them. Of course, you have to know what foods qualify.

What is a kryptonite food?

A kryptonite food is any food that you feel helpless to resist. Once you see it, smell it or bite into it, you are hooked. You can’t get enough of the savory or sweet treat that leaves you constantly wanting more. These foods tend to be more on the indulgent side and are often those foods we find ourselves classifying as “bad” or feel guilty about eating. Research indicates that certain foods, typically those high in sugar or fat, activate reward centers in the brain. This may, in part, explain why kryptonite foods are so hard to resist, but in some instances, even mere sight or smell can influence desire.

Should we avoid them?

In some instances it’s beneficial to stay clear of certain kryptonite foods if you don’t have a good relationship with those foods. However, your long-term strategy should incorporate action steps that allow you to work these foods into your regular routine. Not only will this help ensure you can approach all foods with confidence but will also help you, not the food, remain in control of your eating plan.

Although kryptonite foods may seem scary to incorporate, learning to live with them can help you better understand what it is about them you enjoy. Along the way, you may also discover you can enjoy these foods in ways that don’t derail your eating plans. You may even discover some of these foods aren’t really that important to you anymore. They just seemed special because you didn’t allow yourself to enjoy them before.

7 Tips to Incorporate Kryptonite Foods Into Your Routine

1. Set the stage for eating. When we eat sporadically or impulsively, we can set the stage for chaotic eating. Kryptonite foods may seem appealing no matter your level of hunger or fullness. However, eating balanced meals and snacks can often help us better approach them.

Meals and snacks also set the stage for balanced eating, allowing us to incorporate kryptonite foods into our routine instead of hijacking our plans. If you are ready to incorporate kryptonite foods into your day, consider adding them into regularly scheduled meals and snacks. This can help keep kryptonite foods in their place and reduce their forbidden appeal.

2. Don’t go out of your way for kryptonite foods. Conversely, you may be someone who is super sensitive to being triggered by your kryptonite foods. In this case, you can choose to skip them altogether. Kryptonite foods may show up unexpectedly at a party, work event or family function. In those instances, it is acceptable to give yourself permission to enjoy a small portion of those foods. However, don’t go out of your way to incorporate these foods into your day. These foods tend to find you, and you don’t need to spend your hard-earned money on foods that offer little to no nutritional value. Instead, look for reasons to incorporate foods that will nourish your body and focus your resource there.

3. Focus on what you can have, not what you can’t. Changing the way you eat is never easy, but your mindset can make an impact. A meta-analysis of 23 studies showed that when it came to helping people achieve their healthy eating goals, focusing on the foods you can add versus foods you have to give up could lead to better outcomes.

Unfortunately, when it comes to achieving a healthy weight, we often get stuck on the foods we can’t have. Instead, focus on the new foods you get to add to your meal plan. Perhaps there is a new-to-you fruit at your local farmer’s market or a healthy snack combination you look forward to trying. By focusing on the positives, you may find that the kryptonite foods in your life automatically become less appealing.

4. Eat slowly and savor. You may not need to eat as much as you think to feel satisfied from a more indulgent treat. In fact, you may find that even as little as three small bites of your favorite kryptonite food will do the trick. When these foods cross your path, choose to take a smaller portion and savor each and every bite. This will allow you to fully enjoy your favorite decadent treat without overdoing it.

5. Interrupt yourself. If you find yourself caught in a kryptonite food spiral, be brave and interrupt the behavior. According to research published in the 2011 journal of Appetite, our daily eating behaviors are impacted by habit. Although additional research is needed, it is possible that applying a jolt to habitual actions can make the difference! For example, if you’re in the middle of munching through a bag of chips, calmly pause and switch to a non food related activity or to a less-enticing, possibly more nutritious food. Interrupting the cycle can allow you to change your habit over time.

6. Keep guilt out of the picture. Treating yourself kindly is important, and no food should ever make you feel bad about yourself. Keep in mind that no food (no matter how bad you think it might be) can completely trash your diet. Guilt on the other hand can set you up for failure before you even truly begin. Let go of the guilt, and leave your food and food decisions at the table. A fresh start is only one meal or one snack away.

7. Know your limits. If you find that it is too difficult to incorporate these foods in a balanced way, it may be time to seek some help. A registered dietitian, therapist and your primary-care provider can work together to help you achieve not only a healthy weight but a healthy relationship with food.

Do you have a kryptonite food? Share your experiences in the comments below.

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High Reps or Low Reps for Fat Loss?

Some debates may never be settled, like: “To-MAY-to” versus “to-MAH-to.” Creamy versus chunky peanut butter. Strawberry jam versus grape jelly.

It’s probably no surprise that the most heated debates usually involve food, but there’s a hotly debated topic that comes up a lot in the fitness world: Is it better to use light weights and high repetitions or heavy weights and low repetitions for fat loss?

Let’s settle this right now. The answer is… both!

That answer may seem like a cop-out, but it’s accurate. A combination of heavy strength training and high-repetition metabolic conditioning is the most effective and scientifically proven way to lose fat and maintain muscle. Here’s why.

Myth: Light weights with high reps will tone muscle and burn fat.
Fact: Light weights with high reps alone don’t tone muscle or burn fat.

People often use light weights and high reps exclusively when aiming to lose fat, but this is a huge mistake — especially if you want to have toned muscles, because lifting weights doesn’t stimulate muscles enough for fat loss. Focused nutrition and high-intensity interval training (HIIT) take care of fat loss, while strength training will help you keep the muscle you already have. That said, to maintain the most muscle possible, you have to lift weights that are heavy enough to convince your body that it still needs that muscle tissue.

Do: Use light weights and high reps, but not in the traditional sense of weightlifting. Instead, do full-body exercises in a circuit, performing high reps with limited rest. See HIIT methods below for examples.

Myth: Heavy weights build muscle, muscle elevates metabolism, so lift heavy to burn fat.
Fact: Heavy weights build strength, which helps you maintain muscle while losing fat.

Lifting heavy weights with low reps won’t help you lose much weight, but it will help you maintain hard-earned muscle while losing fat. High reps (12 or more reps per set) build muscular endurance but don’t really build strength. Sets in the 3–10 rep range work best for keeping the muscle you already have, then HIIT helps strip away the fat tissue on top of those muscles.

A landmark study published in the American Journal of Clinical Nutrition found that overweight individuals who lifted weights while dieting lost significantly less muscle mass than subjects who only performed aerobic exercise while following the same diet. The kicker: The subjects who lifted weights and the subjects who did cardio lost the same amount of weight overall.

The lesson? Resistance training using moderate to heavy weights gives your body a reason to hold onto muscle tissue. In the end, the weight you lose will be more fat than muscle.

Do: Lift weights 2–3 times per week, using compound exercises like squats, deadlifts, pushups and rows. Do 3–10 reps per set, and stop each set 1–2 reps shy of failure.

Myth: Cardio burns more calories than lifting weights.
Fact: Straight cardio burns more calories during the workout than lifting weights, but HIIT burns more calories overall because it raises your metabolism for several hours after your workout.

The most efficient way to lose fat fast is to create as large a metabolic disturbance as possible during your workouts. In plain English, you want to push your body to its limit with quick bursts of intense exercise followed by periods of incomplete rest. That’s the premise behind HIIT, and it’s hands-down more effective than traditional cardio for fat loss.

Some solid examples of HIIT methods include:

• Sprint intervals on a stationary bike
• Kettlebell swings
• Medicine ball circuits

Do: Perform HIIT 2–3 times per week for 15–30 minutes. Push yourself hard! This is where the “light weight, high reps” approach actually works.

The Big Takeaways

In the end, nutrition has the biggest impact on overall weight loss, but using a combination of strength training (heavy weights, low reps) and HIIT (light weights, high reps) can help you lose more fat and keep more muscle. To summarize:

• Maintain a subtle calorie deficit to ensure you lose weight gradually (and use the MyFitnessPal app to track your calories for better results).
• Eat enough protein to maintain muscle (about 1 gram per pound of body weight).
• Lift moderate to heavy weights for sets of 3–8 reps 2–3 times per week to maintain muscle mass.
• Perform high-intensity interval training 2–3 times per week to stimulate fat loss.

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3 Science-Backed Benefits of Turmeric (Plus 2 Recipes to Try!)

Turmeric seems to be popping up everywhere these days — and not just in your curry. Google singled out this spice as “the top trending functional food” in its 2016 Food Trends report, with a 56% search growth in three short months from November 2015 to January 2016!

This yellow spice has been used for thousand of years as a cooking additive, component in religious ceremonies and natural remedy. Today, turmeric is highly sought after as a “functional food” meaning it has benefits beyond basic nutrition. The main active compound in turmeric, curcumin, is believed to contain strong protective properties, namely anti-inflammatory and antioxidative.

For these reasons, consumers are actively finding innovative ways to add turmeric into their diet and lifestyle. From treating inflammation and depression to heart disease and gum disease, is turmeric really a panacea or simply a trend destined to become passé? We looked at science for answers.

3 Science-Based Benefits of Turmeric

Turmeric research is limited. But, as the trendiest spice on the market today, you can bet more studies on this golden root will be conducted in the near future. Here are three claims that do have their roots in science.

1. Reduces chronic inflammation.

Inflammation plays an important role in the body, but when it goes on for too long, it can do more harm than good. Acute (short-term) inflammation protects the body against foreign substances (invading bacteria, viruses or chemicals to name a few). Chronic (long-term) inflammation inappropriately attacks the body’s own tissues and typically stems from lifestyle choices, such as a poor diet or smoking. It has been linked to many major diseases including weight gain, metabolic syndrome, heart disease and cancer.

Curcumin fights chronic inflammation by inhibiting molecules that turn on your body’s inflammatory response. Effectively attenuating the symptoms of autoimmune diseases from psoriasis to gingivitis, curcumin’s anti-inflammatory properties have even been shown to be on par with some anti-inflammatory drugs.

2. Stimulates antioxidative effects.

Curcumin is a powerful antioxidant that also stimulates your body to make its own antioxidant enzymes. Why is this important? Antioxidants help neutralize free radicals which are naturally produced as a byproduct of metabolism. If this doesn’t happen free radicals can damage cells and genetic material, contributing to chronic diseases such as cancer and heart disease. In a study of 40 subjects with mild-to-moderate osteoarthritis, researchers found curcumin to relieve osteoarthritic symptoms by mitigating the effects of oxidative stress.

3. Relieves symptoms of anxiety and depression. Studies on anxiety and depression (here and here) suggest that curcumin may be beneficial in relieving anxiety and reversing the development of depression. Due to small sample sizes, more extensive research is necessary before conclusions can be made.

3 Notable Concerns About Turmeric

Before you splurge on a bottle of curcurmin supplements, know that turmeric isn’t magic! While it does offer a few health benefits, consider these three things before you jump on the bandwagon:

1. Interactions with other meds. Turmeric can lower blood sugar, increase stomach acid production and cause additional thinning of the blood. Thus, anyone taking medication for diabetes, stomach acid reduction or blood thinning should avoid consuming turmeric. If any of these criteria apply to you, check with a healthcare professional to see whether turmeric is right for you.

2. Dosage versus effectiveness. Pure turmeric powder only contains about 3% curcumin by weight. Most studies on curcumin mainly contain high doses of curcumin itself rather than turmeric powder; it would be difficult to reach the same dosage with food consumption alone. Thus, to achieve similar results, it is important to note curcumin intake in studies.

3. Poor absorption. Curcumin has relatively low bioavailability meaning it’s poorly absorbed in the body. One study has found that consuming curcurmin with piperine, the main active compound in black pepper, increases its bioavailability by 2,000%. As impressive as that sounds, we must interpret this carefully since the study wasn’t done in humans.

The Takeaway

Despite studies citing the promising effectiveness of turmeric, more research is needed to confirm the optimal dosage, bioavailability and efficacy of curcumin-based drugs. Until then, with little to no side effects, it doesn’t hurt to add this powerful spice into your diet! Pesky inflammation still bothering you? Check out these six foods that fight inflammation.

BONUS: 2 Turmeric-Infused Recipes to Spice Up Your Diet

Turmeric Latte (Golden Milk) | Heavenlynn Healthy

Skip the coffee, and grab this fragrant turmeric latte instead. Warm, earthy and spicy, this soothing drink can make a bad day go away. And, it takes three minutes to whip up! Recipe makes 2 servings.

Nutrition (per serving): Calories: 54; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 161mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 1g

Cauliflower Steaks with Ginger, Turmeric and Cumin | The Kitchn

This 20-minute recipe roasts large slabs of cauliflower with ginger, turmeric and cumin for a dish that’s fancy enough for a party and simple enough for an everyday dinner. Recipes makes 3 servings at 1/3 head cauliflower each.

Nutrition (per serving): Calories: 165; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Cholesterol: 0mg; Sodium: 87mg; Carbohydrate: 12g; Dietary Fiber: 0g; Sugar: 6g; Protein: 5g

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The Truth About Probiotic Drinks

No longer relegated to the “health food” corner at the back of the store, probiotic drinks have earned prime positions in mainstream supermarket aisles. These cool drinks are some of the hottest beverages to hit the grocery store!

The Probiotic Drink Line Up

1. Kefir. This tart, creamy drink is made by adding kefir grains (a mixture of bacteria, yeast and sugars) to milk and allowing it to ferment. It’s similar to yogurt, but thinner so that it’s drinkable. You can find kefir in most supermarkets as either plain or sweetened. Here are a couple of uses: Drink this probiotic-rich beverage straight, pour it over oats or muesli, add it to cold soups or blend with fruit into a smoothie.

2. Fermented milk. Fermented milks like buttermilk are made by allowing milk to ferment with bacteria (usually Lactobaccili or Bifidobacteria). This process helps break down protein and sugars in the milk to make it easier to digest. It may be an easier to tolerate dairy food for those with lactose intolerance and may help with irritable bowel syndrome, diarrhea and even hay fever.

3. Kombucha (aka mushroom tea). This centuries-old elixir is made by fermenting sweetened black or green tea with yeast and a bacteria starter culture for 1-2 weeks. Easily the most popular of the bunch, kombucha is the vinegary, slightly fizzy drink you’ve seen next to the bottled teas and juices in the supermarket. While it’s easy to make at home, homemade kombucha presents a higher risk for contamination, so choose your source wisely.

Should you buy the claims?
Both kefir and kombucha are centuries old. Only recently have they made their way into the mainstream. There are claims that kombucha can cure colds, prevent disease, boost energy and slow down aging. Sadly, the purported benefits reach beyond what the science supports at this point. Though these drinks may be beneficial, we have very little proof of what it can do.

Touted as a way to cleanse the body and boost energy and more, products make big promises. Let’s see how the claims stack up to the research:

• Detoxification? Probably not. There’s no solid research showing that these drinks remove any specific toxins for the body.
• Healthier digestion? Probably. Research is strongest for probiotics and gut health. It’s clear that certain probiotic strains help keep the digestive system running smoothly and can get you back on track should things go awry. Unfortunately, it’s hard to tell just how much or which strains you get in any of these drinks.
• Immune health benefits? Probably. Different probiotic strains have been studied and shown to help stimulate the immune system.
• Increased energy? Because kombucha is made from tea, it naturally contains a little caffeine and may help you feel more alert as a result.

Not all probiotic drinks are created equal. Probiotic potency will depend on the type and amount of bacterial strains in the drink, how the drink is handled (exposure to heat and light) and product freshness among other variables.

Should you buy probiotic drinks?

If you enjoy them, go for it. With protein, calcium and other nutrients in addition to probiotics, kefir is a clear winner. If you like the taste of kombucha, drink up. Well-brewed kombucha can be a good source of probiotics. Take a careful look at juices and other drinks that may be high in sugar – a trade off you don’t have to make for probiotics.

Though drinks are convenient and portable, remember there are many other ways to get your probiotics. In any case, children, pregnant women, the elderly and anyone with a compromised immune system should stick to pasteurized beverages.

Interested in learning more about probiotics? Check out The Best Sources of Probiotics.

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Need Inspiration to Start Walking? Read This.

From about age 1 onward, we can walk. It’s our first taste of freedom, really. It actually holds the key to everything from helping us live longer to enjoying new cities around the world to simply enjoying time alone with a podcast, or our thoughts.

These 10 motivational stories are just a drop in the bucket of insightful responses from the MyFitnessPal community on Facebook. Read on for some inspiration for getting out on a walk, then feel free to share your own story.

1. Doctors orders

2. To earn a morning coffee (we think it’s a coffee)

3. As transportation

4. Because, Pokemon

5. Vacation

6. Being ready to make a change

7. To turn my fitness around

8. The London Moonwalk, and other races

9. For the love of dogs

10. Stress relief

Did we miss what motivates you to walk? Tell us!

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High-Protein Shrimp Burrito Bowl

Skip the long line at Chipotle, and serve up a healthy seafood burrito bowl in the comfort of your own home. With layer upon layer of cilantro-lime black beans and rice, sautéed veggies and juicy shrimp, these bowls are a breeze to put together! Sub in your favorite protein (chicken, beef, tofu) — whatever floats your boat. An added perk? You won’t be charged extra for that avocado on top.

High-Protein Shrimp Burrito Bowl

Ingredients

For the cilantro black beans and rice

• 3/4 cup (135 grams) uncooked long-grain brown rice (certified gluten-free if necessary)
• 1 1/2 cups (355 grams) water
• 1 (15.5-ounce or 420 grams) can black beans, rinsed and drained (certified gluten-free if necessary)
• 1/4 teaspoon grated lime zest
• 1 tablespoon lime juice
• 1/4 cup (5 grams) chopped fresh cilantro

For the burrito bowl

• 1 teaspoon canola oil
• 1 medium (55 grams) onion, sliced
• 2 medium (240 grams) bell peppers, sliced
• 2 cloves garlic, minced
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon salt
• 1 pound (455 grams) medium shrimp, peeled and deveined
• 2 cups (95 grams) loosely packed chopped romaine lettuce
• 1 medium (125 grams) tomato, seeded and chopped
• 1 medium (150 grams) ripe avocado, diced

Directions

Prepare cilantro black beans and rice. Combine rice and water in a medium saucepan. Bring to a boil over high heat; reduce heat to low and simmer, covered, for 35–40 minutes, or until tender. Stir in black beans; cook 2–3 minutes until heated through. Stir in lime zest, lime juice and cilantro. Set aside and keep warm.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat, swirling to coat. Add onion, bell peppers, garlic, cumin and salt. Cook 3 minutes, covered and stirring occasionally, until vegetables are tender. Stir in shrimp; cook 2–3 minutes, stirring often.

Place 1 cup rice and bean mixture in each of 4 bowls. Top each with 1 1/4 cups shrimp and vegetable mixture. Top each serving evenly with romaine, tomato and avocado.

Nutrition Information

Serves: 4 |  Serving Size: 1 cup beans and rice + 1 1/4 cups shrimp and vegetables + 1/2 cup lettuce + 1/3 cup chopped tomato + 1/4 cup avocado

Per serving: Calories: 450; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 172mg; Sodium: 452mg; Carbohydrate: 56g; Dietary Fiber: 13g; Sugar: 4g; Protein: 34g

Nutrition Bonus: Potassium: 994mg; Iron: 31%; Vitamin A: 83%; Vitamin C: 139%; Calcium: 14% 

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How Lindsey Vonn Inspires Us To Work Out