Healthy

Protein has earned its spot in the nutritional hall of fame as the go-to superstar for muscle building, fat loss, and boosting immune health. But let’s face it—how much protein do you actually *need*? For the average adult, the recommended daily intake hovers around 0.8 grams per kilogram of body weight. Yet, if your goals veer toward sculpting muscle, shedding fat, or revving up your metabolism, research suggests upscaling that intake to somewhere between 1.6 and 2.2 grams could be a real game-changer. Whether you’re a…

As a seasoned dietitian at the Mayo Clinic in Rochester, Minnesota, I’ve had the privilege of working with countless patients over the years. If you're 50 or older, you may have noticed that shedding those extra pounds feels more like a Herculean task lately. I’m Tara Schmidt, and with over a decade under my belt specializing in weight management, I’m here to shed some light on effective strategies that not only help you lose weight but also safeguard your long-term health—especially if you’re using medications like Ozempic.…

In a world overflowing with shiny bottles and trendy powders, the quest for the perfect supplement often leaves us more confused than empowered. The concept of a supplement is straightforward—think of it as an added bonus to bolster a well-balanced diet. But here’s the kicker: no supplement can replace the vital nutrition found in wholesome foods. Sure, there are some effective supplements, backed by solid research, but others? Not so much. As a business physician, let’s shine a light on seven supplements that are probably…

While fast food isn't typically synonymous with healthy, protein-packed meals, you'd be surprised at some of the fantastic options out there for the health-conscious eater. Think beyond the greasy fries and burgers; we've got vegan delights, protein-rich chicken bites, hearty salads, and much more that can satisfy your cravings and your nutritional needs. Sure, some options are calorie-heavy while the focus here is on quality protein, so let's dive into these six fast-food champions that deserve an A+ for their protein…

Feeling good in your own skin—it's not just a seasonal pursuit, but a year-round commitment, especially as the summer sun tempts us with lighter fabrics and more skin on display. If you're navigating through the maze of health advice and wondering how to make sustainable changes that benefit your overall well-being, look no further. Sometimes, all it takes is a few subtle shifts in your diet to see a remarkable difference in how you look and, just as importantly, how you feel. According to registered dietitian Julia Zumpano,…

As kids, many of us were taught that snacking was a cardinal sin— a shortcut to poor health. Well, it turns out that notion was more myth than fact. In reality, snacks can be your secret weapon, keeping those hunger pangs at bay while delivering much-needed nutrients to fuel your day. The trick, however, lies in choosing the right snacks. It’s all about those superfoods—nature’s powerhouses packed with nutrition. What Exactly Are Superfoods? Superfoods are like the rock stars of nutrition. They encompass a delightful range…

Trying to shed those extra pounds can feel like a wild rollercoaster ride, filled with ups, downs, and unexpected twists. It’s a journey — often exhausting and laden with emotional hurdles. You might find yourself swapping out ice cream for salads and dedicating time to meal prep, all in pursuit of a healthier you. But after putting in all that hard work, it's gut-wrenching to step on the scale and see that number barely budge. Even with a diet overhaul, there are sneaky saboteurs hiding in our pantry, contributing to the…

Embarking on a weight loss journey can be a daunting expedition, but if there’s one trusted ally that stands by your side, it’s Costco. No matter the route you choose—be it keto, calorie counting, or even vegan diets—Costco boasts an impressive array of products to support your goals without breaking the bank. Social media is ablaze with testimonials from enthusiastic shoppers passing around their go-to items like secret handshakes. Whether you need a protein boost, some vibrant fruits, or crunchy vegetables, this wholesale…

As we navigate through the golden years of our lives, the quest for weight management can feel like an uphill battle. Hormonal shifts, a sluggish metabolism, and a myriad of other factors seem to conspire against us. Having spent years as a dedicated Lifetime physician, specializing in metabolic health, gut function, and hormonal balance, I’ve had the privilege of guiding countless patients over the age of 50 through this challenging journey. Particularly, I’ve worked with those who have turned to medications like…

Visceral fat—often referred to as abdominal or gastric fat—is a type of fat that comes with a warning label. Unlike the 'normal' fat that gathers on our thighs or hips, this sneaky culprit resides deep within the abdomen, wrapping around vital organs like a protective blanket that has too much love. Why is that a problem, you ask? Well, the size of your waistline isn’t just a fashion statement; it’s a potential precursor to a variety of serious health issues, including heart disease and diabetes. Recent studies suggest that…