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The Inside Scoop on Wellness

“You are what you eat. So don’t be fast, cheap, easy, or fake.”—Unknown

 70. What are the foods that I think are healthy, but really aren’t?

Things aren’t always as they seem. There are plenty of foods that have the reputation for being healthy but aren’t. So many of us have been conned into thinking that some of the choices we are making are good ones, but in actuality, they’re not.

Dried fruits, apricots, mangos, cranberries, and even raisins are the perfect examples. As the water is removed and the fruit undergoes processing to become dehydrated, it is depleted of many of the nutrients you would find in the actual fruit. Dried fruits tend to be far less filling than a piece of the same fresh fruit, so you’re going to need more to get full. They also can be loaded with calories and sugar (which is why they taste so good). One serving of raisins, for example, has approximately 30 grams of sugar—that’s more than a Twinkie or even a Krispy Kreme donut!

Vegetable pastas also masquerade as being healthy, but they are pretending to be something they are not. Many times, they’re still white noodles with a smattering of veggie powder or purée. Not only are you not getting the majority of the vegetable’s nutrients, but you’re also not getting the fiber. While it might be true that you can get a serving of veggies this way, it’s like saying you’re getting a serving of fruit because you ate apple pie. Yes, it might be true but that doesn’t mean it’s a good thing to do. In both cases, you’re also not saving on calories, sugar, or carbs. If you’re looking to make your pasta healthier, switch to 100 percent whole grain pasta. Throw in some veggies with a tomato sauce for the nutrients and fiber you were hoping for in the first place.

Veggie chips are just as phony. Marketed as a “better for you” chip, it’s still a chip. Just like the veggie pasta, most veggie chips are made from a little bit of veggie powder or purée. They have a similar calorie count as the same handful of regular potato chips and the difference in fat is usually pretty negligible. Don’t be naive when you see a product that has the word vegetable in front. If you eat them because you like them, that’s one thing. Don’t get them just because you think they’re healthier. They’re usually not. Your best bet would be to make them at home. Cut up a few fresh veggies, add a little bit of olive oil, salt, rosemary (or your favorite seasoning), and bake them. You will get the benefits of the veggies while still getting the salty, tasty crunch of a chip.

Fruit juices are deceiving as well, since they are often not made entirely from fruit. Most of them also contain a ton of sugar. For example, Motts Original 100% Apple Juice has 28 grams of sugar per serving/8 ounces. To put that in context, Pepsi Cola has 28 grams of sugar per the same sized serving. It’s crazy that they are so similar!! Fruit juices also have very little fiber and tend to be packed with calories without much nutritional content.

Trail mix can also be a trap. It’s normally full of unhealthy ingredients like sweetened dried fruit, chocolate- or yogurt-covered candies, pretzels, crackers, extra salty nuts, and sesame sticks. Trail mixes can be healthy if you make them yourself using a combination of nuts, seeds and small pieces of dark chocolate. Caution: whether you make it at home or buy it in a store, you must be careful with serving sizes, as too many nuts can add up in calories and fat very quickly.

While vegan products can be delicious and no animals were hurt in the making of them, they are not necessarily low in calories. They can be chock-full of nutrients, and they can have a lot of fat, carbs, and sugars. Just like with other products, it’s still very important to read labels and not just assume that if it’s vegan, it’s automatically healthier. The same is true with products labeled gluten free, sugar free, organic, and natural. A vegan cookie is still a cookie, organic sugar is still sugar, and sugar-free foods can still have a ton of calories.

Low-fat options, like peanut butter, mayo, ice cream, frozen yogurt, and even muffins, aren’t always healthy choices as they often substitute chemicals and sweeteners to keep the taste and texture. Sweet potato fries may have a few more nutrients, but they are still prepared the same way as regular french fries. While granola may have a lot of oats, it can also be high in fat and sugar and you have to keep portion sizes in check.

Think of all of these foods just as photos on Facebook from those “friends” showcasing their perfect lives. Nothing is ever as it seems and things aren’t as hunky-dory as they want you to believe. Food is no different, as its appearance can be misleading, too.

 71. Is a fasting diet a good way to cut calories?

Your gut may tell you that fasting is the best way to lose weight, but that’s not actually the case. The only thing fasting does quickly is cause havoc. While you may see results at first, you can seriously screw up your body’s natural fire to burn calories and you won’t get the long-term weight loss you want. As you go through periods of starvation and restrict your intake of food, your body starts to conserve its energy and your metabolism can slow down. It doesn’t know when it can next expect nutrients and energy, so it just goes into a state of flux. That lasts until you start adding food back in, at which point your body gets even more confused.

Your body constantly needs the nutrients from food to function. Without them, problems can arise. You may grow weary, tired, and find it harder to concentrate. Additionally, as with anytime something drastic is done to the way we eat, hormones can go haywire. This can lead to breakouts, mood swings, and irritability. In some extreme instances, it can even cause women to lose their periods (while we all have our moments when we hate Aunt Flow, getting our periods actually has many benefits like pretty skin, healthier bones, and a younger appearance). It’s also just as concerning if you’re thinking about ever having a baby. Intermittent fasting can have a negative effect on your body’s ability to reproduce, and it might cause you to get screwed (and not in the way that makes a baby!). No amount of weight loss is worth risking that.

To get through fasting, many people turn to caffeinated drinks. These beverages are used as an appetite suppressant to make fasting days easier and to supply some energy. Too much caffeine on an empty stomach can leave you belly up with an upset stomach or even ulcers. It can also be bad on the kidneys and can lead to insomnia (if the fasting hasn’t already disrupted your sleep patterns!). You may think you’re fooling your body with caffeine, but you’re not outsmarting your body. It knows it’s lacking real nutrients and calories.

This is why you will also probably find yourself obsessing about food. How can you not when you’re starving yourself for a full day? Most of us already think about what we’re having for dinner while we’re still eating lunch. These thoughts only get more intense when we’re not eating regularly. Fasting could cause you to fixate on food, which may even have the opposite effect than you intended. You’ll be much more likely to be hungry and overeat once you’re “allowed” to eat again.

Overdoing it can lead to unnecessary and additional calories. It will also counteract what you did the day before. It’s calories in and calories out on an overall basis—not just one day versus another. Additionally, by being gluttonous one day and malnourished the next day, you are going to confuse your body. You may even start to feel sick (and gross) by going from an empty stomach to a full stomach. This goes against the way your body prefers to be nourished and can do more harm than good.

The only thing a fasting diet will do is get you nowhere fast. Your body needs nutrients from food, and there are so many other healthier and less drastic ways to lose weight.

 72. Is it worth spending my dough on a gluten-free diet?

A gluten-free diet is not the best thing since sliced bread! Gluten is a specific protein found in wheat, rye, and barley. Many people have sensitivities or an intolerance to gluten while others have been diagnosed with celiac disease, which is an autoimmune disease triggered by gluten. Per doctors’ orders, these people have no choice but to eliminate gluten from their diets. While some of them have inadvertently lost weight by having to go gluten-free, it usually is because their bodies aren’t absorbing the nutrients. Since some people believed that it was the absence of gluten that led to their weight loss, the gluten-free craze began. They were willing to try anything to drop a few pounds. This “diet” quickly became the new version of Atkins. Or is it one in the same? Atkins has people avoiding carbs, and many who say they are gluten free are following those same rules. However, only avoiding carbs doesn’t make you gluten free.

Gluten is hidden in many different foods you eat that you may not even be aware of. Just by swearing off breads, pizza, pretzels, and pasta, you haven’t completely eliminated gluten from your diet. You would also have to avoid certain dips, canned soups, puddings, soy sauces, salad dressings, tomato sauces, ketchups, mustards, barbecue sauces, and even some marinades.

If you are being careful and have eliminated all gluten from your diet because you’ve heard the hype and think it could be a good way to drop a few pounds or jumpstart your system, be mindful: it can actually have the adverse effect. It can lead to weight gain and nutritional deficiencies because some gluten-free products are higher in fat and calories than their regular counterparts. They also can contain other additives that are used to make them taste better. By eating only gluten-free foods, you may mismanage your diet, gain weight, and/or screw up your digestive system.

You shouldn’t go gluten-free just because it seems like “everyone else is doing it.” A gluten-free world is not necessarily a better world. Barring medical issues, you can limit gluten (like you might already do with fats, sugar and carbs), but you don’t need to eliminate any subgroup of food to follow a healthy diet. It is hard to remove an entire category of food from your diet without sacrificing some health benefits.

Unless you’re very regimented in removing all gluten, you’re probably not even following the diet properly. You’re actually just calling a carb-free diet by another name. While you may think going gluten-free is trendy, it’s like putting your bell bottoms back on, and those didn’t even look good on anyone in the ’70s.2

 73. A New York Times crossword puzzle is easier than picking out a vitamin. What clues should I be looking for to solve this dilemma?

Trying to find the correct vitamin can oftentimes feel like you’re playing “Where’s Waldo?” With thousands of choices on the market, shopping for supplements can be a mind-numbing experience. Don’t panic, though. Finding the right A, B, and C shouldn’t take a PhD.

First, make sure to read the supplement facts panel on the back of each box or bottle of vitamins. Does it have the nutrients you want and are they at the levels you are looking for? For example, if you are looking to buy a daily multivitamin, make sure it has both vitamins (like A, B, C, D, and E) and minerals (like calcium and magnesium). Then, compare the Daily Value (DV) levels to other products on the shelf. If most products have 100 percent of a nutrient, and one has 12 percent, you know the latter one is probably lower in nutrients and may not give you what you want. On the other hand, if most products are around 100 percent and one has most nutrients at 2000 percent, it may be unnecessarily high.

Pay close attention to the other ingredient section; it lists everything else in the product in descending order. If there’s anything in there that you want to avoid (like gelatin, food dyes, or aspartame), this would be the place to look. If no or low sugar is important to you, look for that on the label, as well. If you don’t see sugar listed, there is none in the product. If a product is sugar free, companies can decide to list this as either 0 grams of sugar or to leave it off the label. While you’re looking at the box or bottle, look for any claims that sound outlandish. If something sounds too good to be true, it probably is. Statements saying a product will cure the common cold, prevent heart disease, or cause you to drop twenty pounds in a week are breaking the law, and you should stay away. No supplement should ever claim, or is allowed to claim, that it can cure, treat, or prevent a disease or illness of any kind, so if it sounds too good to be true, it probably is.

It is also important to remember that everybody is different and the right supplement for one person may not be right for another. While some multivitamins may be good for a large group of people, specific and targeted formulas are not always one-size-fits-all. Just like you may wear the same foundation as your best friend, but different colors for your eyes and lips, you may not necessarily need all the same types of vitamins. Variables, such as your age, gender, activity level, and current prescription medications can influence the vitamins best suited for you. Do not be afraid to ask for more information, but don’t trust Dr. Google to tell you everything you need to know. If you have questions about what supplements you should be taking, talk to your local pharmacist, a registered dietitian, or consult your physician.

If shopping in a store, ask questions of those working in the pharmacy or vitamin section. No question should be off limits. Believe us; they’ve heard it all before! Many, especially in health stores or those retailers with pharmacies, have very qualified staff members who are also interested in nutrition. They can be very helpful and can guide you in the right direction. However, don’t get persuaded by him or her if they try to talk you into something you don’t want. There are usually more than enough alternatives on the market to fit your specific dietary preferences. For example, nowadays there are products you can take in a number of ways: tablets, capsules, liquids, gummies, and powders just to name a few. There are those without sugar, those that are vegetarian, and those that don’t have artificial ingredients in them—so if any of this is important to you, don’t settle. Remember, if a store doesn’t have what you want, there is probably another store nearby that does, or you can always shop online.

The most important thing to keep in mind is that once you buy a vitamin, you have to take it regularly. When you come home from your shopping trip, take the tags off your new jeans, the groceries out of the bag, and put your vitamins in a place where you will remember to take them each day. We promise they won’t work if you don’t take them!

 74. Why are vitamins so freaking big and so hard to swallow?

Taking vitamins shouldn’t be a hard pill to swallow but they often are due to their size. Many supplements are considered “horse pills” since they are larger than most and hard to get down. Vitamins aren’t big just to be a pain in the neck. There are many fillers and binders sometimes added to formulas that help hold the pill together, and these are often responsible for bulking them up. Additionally, certain nutrients actually have a lot of mass so they take up a lot of room, which often leads to a bigger sized pill.

Most mineral supplements are the largest and hardest pills to swallow, with calcium and magnesium being the biggest culprits. To get 100 percent of the recommended daily value, a pill would need to have 1000 milligrams of calcium and 400 milligrams of magnesium. Compare that to 100 percent of vitamin C which is only 60 milligrams and 100 percent of Thiamin (B1), which is only 1.5 milligrams. With these numbers, it’s pretty obvious why there’s such a size disparity. That’s why many multi-formulas will give you 100 percent of the vitamins, but less of the minerals. A pill that had all of these nutrients at their daily value would be at least the size of a golf ball and probably more than one—imagine getting those balls down your throat!

There are other options if you gag at just the thought of taking these huge supplements. If you don’t mind most pills, but have problems getting down some sizeable supplements, look for formulas that have smaller capsules or tablets. Know, however, you may have to take more than one each day to get the same amount as one larger pill. Be careful of chopping or cutting them. Some are time-released so altering their form would be problematic and they’ll also probably taste terrible. If you have problems with any size pills, take chewables, liquids, and powders instead. With these alternatives, make sure to look at the nutrient levels and compare them to other products on the shelf to make sure you’re getting a good amount of each nutrient. Also look at the sugar content and try to pick brands without artificial colors, flavors, dyes, and sweeteners. With these non-pill forms, it’s also important to look at the serving size because some require you to take more than just one per day.

Just remember, with supplements, you always want to swallow, not spit. Find a form that works for you so you can make sure it always goes down easily!

 75. Where should I store my vitamins?

Vitamins want the same conditions as your hair after a blowout—to be left alone, sweat free, and avoid humidity at all costs. Vitamins do their best when it’s cool, dark, and dry. They hate heat, moisture, and light.

That’s why the most common places people store their vitamins, like the kitchen and the bathroom, are actually the worst places. These rooms tend to get quite hot and humid, both of which can decrease the effectiveness of vitamins. Kitchens also normally have windows with direct sunlight, which can make the room even hotter—not ideal for keeping vitamins in their optimal condition. Refrigerators, unless specifically instructed, aren’t always a great place to store open vitamins. While it may be cold and dark, the refrigerator can create moisture.

When you open a new bottle of vitamins, the nutrients in the supplements can get broken down from the elements. So, try to limit the amount of times you open and close it. While this potential degradation won’t make them dangerous, it can decrease how long the vitamins will last and their effectiveness. So, make sure to close the lid fully, making sure it’s on tightly and completely.

Most supplement companies purposefully use opaque or dark-colored, thick packaging. This helps keep the nutrients protected. Be even more careful where you store your vitamins if you take them out of their bottle and put them in zip-top bags or smaller cases. If convenience is an issue, look for products available in packets. More and more companies are doing this to make their vitamins more portable and convenient. These packets can also help keep them more stable because they stay sealed until they’re ready to be used, eliminating any outside interference.

With all that said, try your bedroom or office as an alternative place to store your vitamins. Those are probably the rooms where you need them the most anyway!

 76. Why is my pee neon yellow after I take my vitamins?

The most important thing to do next time you go to take a leak is to make sure to take a peek. Hopefully, you have a white or light colored toilet bowl so it’s possible to see your pee. Make sure to use the same toilet bowl when you’re keeping track so there are no other variables. As you know from different scales, even the slightest difference can change the results. You need to be able to know the baseline color of your urine so you will be able to determine if there is a change at all, how drastic that change is, and note the color difference.

Normal, healthy urine is yellow. The clearer the better, as this is a sign you are probably well hydrated. The darker the yellow, the less hydrated you are and you should probably increase your water intake. However, if the urine is within a few shades of your normal color, it’s usually nothing to be too concerned about as there can be some daily variance based on a number of factors.

Once you have established the usual color of your urine, if, after you take a multi, it changes to look like your favorite neon yellow shirt from the ’80s, know that you will not self-destruct. Certain vitamins can cause a change in the color of your urine and this is not harmful. Vitamin C tends to change the color of urine to a more orange hue while B vitamins (especially Riboflavin/B2) tend to change the color to a bright or neon yellow. Calcium has also been known to sometimes even turn urine a blueish color—true story! Certain foods can change the color, too: beets can turn your pee pinkish and asparagus can turn your pee greenish (while also probably giving it a distinctive odor!).

These changes are not necessarily a sign that you peed out your vitamins or that nothing was absorbed. If your body needed some B and C vitamins, but not all of them, your body will get rid of whatever it doesn’t need. Since these are water-soluble vitamins, the body won’t store them, so your systems are functioning as they should be by excreting the excess. It doesn’t mean you have the world’s most expensive urine.

While bathroom humor can be funny, don’t ignore changes in your pee if they aren’t temporary. If it hurts when you pee, if you are feeling dehydrated or lethargic, or if you notice any other changes or symptoms that occur at the same time, you should speak to your doctor just to make sure there are no other causes.

 77. Can foods and vitamins really help enhance my natural beauty?

You’d be hard pressed to find a woman who hasn’t tried cucumbers on her eyes, an egg white mask on her face, or mayo in her hair at some point in her life. We all learned early on that beauty doesn’t always come from the bottle.

Our external appearances are actually a reflection of what’s going on internally. Just like your make-up bag is full of too many products to count, there are an endless number of nutrients that work below the body’s surface to help you look as fabulous as you can. If you are lacking these nutrients, your body is going to show it through your skin, hair and nails. So, you may ask, mirror, mirror on the wall, what are the most important nutrients of them all?

Antioxidants are your foundation and can help you regain your natural glow. The most important beauty antioxidants include beta-carotene, vitamin C, vitamin E, resveratrol, selenium, green tea, CoQ10, and alpha lipoic acid. They are better than a “gift with purchase” as they are gifts that keep on giving. They help fight aging, fine lines, sun spots, wrinkles, hair loss and even brittle nails.

Biotin is also a must-have. Biotin supports healthy skin and nails which can help you cut back on pricey spa treatments. Its most important role though is with our hair. Without enough of it, your hair may start to weaken, break, or even fall out. That’s because, in combination with folic acid and l-cysteine, biotin is necessary for hair growth.

Collagen shouldn’t be overlooked either. As our collagen production drops after the age of twenty-five, our cells start to degrade and signs of aging can become more pronounced. By increasing your intake of this nutrient, you can help to preserve your youthful appearance.

There are also other nutrients that prove beauty isn’t only skin deep. They work to brighten, strengthen, and add some vava voom to our looks. These nutrients include omega-3s, calcium, iron, zinc, inositol, PABA, pantothenic acid and amino acids, like l-arginine and methionine.

If you’re looking for foods that can help you get “looks to kill,” there are so many to choose from. Many of these vitamins, minerals, and nutrients can be found in berries, grapes, peppers, watermelon, pineapple, green teas, wine, chicken, nuts, seeds, broccoli, Brussels sprouts, spinach, tomato, carrots, and beets. To make sure you’re getting full beauty coverage also include seafood, walnuts, flaxseeds, lean protein, avocado, pumpkin seeds, eggs, beef, and whole grains into your meals.

There are also many supplement and beauty products on the market that contain a good combination of these nutrients. No matter which one you buy, look for those that contain a wide range without promising to be the fountain of youth.

You don’t have to spend a million dollars to look like a million bucks. These nutrients are priceless and can help you feel and look your best!

 78. Are artificial sweeteners bogus?

Usually we like a diet with a variety of colors, but not when it comes to the multicolored packets of artificial sweeteners. Originally developed to keep the sweetness but lose the calories, they do deliver on this promise. However, these artificial sweeteners can be a natural disaster to your stomach, taste buds, and health.

The most common artificial sweeteners are aspartame (Equal and NutraSweet), sucralose (Splenda) and saccharin (Sweet’N Low). These sweeteners hit a sour note since they may change the way we taste food. The little yellow packet, for example, is approximately 600 times sweeter than regular sugar, the pink packet is about 300 to 500 times sweeter, and the blue packet is about 200 times sweeter. Who needs that?! With this extreme sweetness, our taste buds have no choice but to react. As they adjust to a new normal, foods we’ve eaten for years start to taste different as our palate changes. Over time, sweet foods that we love will become less satisfying. It will take more sweetness to get our bodies to respond and we’ll need to eat more of these crappy foods to curb the craving.

It doesn’t end there. Your taste buds learn to have different expectations of food, and your body yearns for unhealthy, sweet foods. It was probably hard enough to learn to eat your fruits and veggies when you were younger because your taste buds hadn’t matured. Now, you’re almost daring yourself to revert to old, bad habits.

Artificial sweeteners themselves don’t add any nutritious value. It’s not as if they’re high in nutrients, fiber, or antioxidants. They’re supposed to be a healthier version of sugar—but they’re really just a low-fat, high “other stuff” substitute. It’s not just the packets you have to be wary of; look out for these sweeteners in snacks, gums, sodas, diet iced tea, jams, salad dressings, baked goods, yogurt, protein bars, and even some non-pill supplements. “Natural” sweeteners in packets, like Truvia and Stevia, aren’t much better.

Focus your energy instead on cutting back on real sugar instead of eating foods with these replacements. Even though they are fake, these sweeteners can become problematic and even addictive. So, just say no to these white, powdery substances.

 79. Are gummy vitamins full of nutrition, or are they just healthier candy?

Gummy vitamins are very delicious, but lately there have been some rumblings as to whether or not they are nutritious. Available in all shapes, sizes, and formulas, you can walk into any store that sells vitamins and see that pills are no longer the only option. These yummy candy-like supplements are taking over.

The best thing about these gummies is that they’ve gotten people interested in taking vitamins. It’s a fun way to do something healthy for yourself and it seems like a treat. That is also the problem. Some brands rely so much on making sure that they taste like candy that they forget they aren’t candy. Not only do many of these vitamins have artificial colors, sweeteners, and dyes, but they end up missing many important vitamins and minerals or do not have enough of these nutrients.

To see if your gummy vitamin has enough nutrients, compare the formula to pills, tablets, powders, or chewables. As the gummy form can have limited space, it’s possible that you may only get a few nutrients and at less than optimal doses. So, you may not be getting the nutritional support you were seeking (or your money’s worth). Especially since, to sweeten the deal, many gummy vitamins are full of sugar. Some are full of organic sugars, which is still sugar, and still not good for your teeth. Others are full of artificial sweeteners, which aren’t necessarily good for your body. All of these sweet ingredients are used since many vitamins and minerals inherently have awful tastes and some formulas take the easy way out. This can result in the formula having a few grams of sugar. Alone, a gram or two of sugar a day isn’t going to make a huge difference. But, combine that sugar with the sticky texture and you have a dental nightmare. Together, they get onto and between the teeth and often stay there for a long time. Just ask your dentist or look at your dental bills!

Another thing to watch out for is how many you should take per day. Too often, people assume it’s one gummy per day, but there are some brands out there that require children and adults to take as many as six or eight a day! No matter the dosage, don’t pop them to cure your craving for something sweet. They are not candy and they shouldn’t be taken arbitrarily. You have to be responsible when it comes to how much you are taking or giving to your child, and always follow directions.

With so many options on the market, gummy vitamins do not need to be your candy crush. There are liquids, chewables, powders, effervescents, or even pills if you don’t have a problem swallowing them. Your vitamin routine doesn’t need to be a trip to candy land—or the only game you’ll be playing will be SORRY!

 80. I hate feeling broke when I leave the grocery store. Do I really have to buy organic?

We all know there are some items we buy at discount stores and others we’d rather purchase at department stores. The quality and type of clothes and the occasion for which we’re shopping usually helps dictate where we buy what. The same can be said of organic, since it really depends on what you’re eating or buying.

The most important types of foods to consider when buying organic are definitely fruits and veggies. Pesticides, residues, and chemicals can be plentiful in nonorganic produce, and normal washing doesn’t always mean you will rid them of these potential toxins. We look to the Environmental Working Group (EWG) for guidance on this topic, as they have developed “Dirty Dozen” and “Clean 15” lists. They recommend, and we agree, that it is worth the extra dollars if you can afford to buy organic for their “Dirtiest Picks,” which include: apples, peaches, celery, potatoes, cherry tomatoes, snap peas, spinach, cucumbers, strawberries, grapes, nectarines, and sweet bell peppers. They also have two honorable mentions, which are hot peppers and kale/collard greens. While organic produce might cost more on an out-of-pocket basis, the potential long-term health benefits should make them seem like a real bargain.

Fruits and vegetables deemed to be cleaner by the EWG and that don’t necessitate buying organic are onions, asparagus, cauliflower, cabbage, sweet corn, sweet potatoes, eggplant, avocado, grapefruit, kiwi, mangos, cantaloupe, pineapple, sweet peas, and papaya.

If you don’t have access to organic or if it’s too cost-prohibitive, try to look for local produce. They tend to be fresher and usually contain fewer pesticides and chemicals since they don’t have to travel as far before they end up on store shelves. If neither of these is available, any fruit or vegetable is better than none. Nonorganic fruits and vegetables will always be more nutritious than any processed snack, so stick with fruit instead of a fruit roll-up. Whether you buy organic or not, it’s still always important to make sure to wash them completely before eating or cooking. Even if you don’t eat the outside of a certain vegetable or fruit, you still have to wash it well. As your knife pierces through the skin, it can come in contact with the pesticides and you can transfer that to the parts you are consuming.

Organic isn’t just for fruits and veggies. Organic milk, eggs, beef, and poultry products are recommended since many cattle and chickens are given hormones. If they are too expensive or unavailable in your grocery store, look for hormone-free, cage-free, and/or antibiotic-free varieties. When it comes to seafood, organic is not always the smart choice. Many fish can still contain loads of mercury, PCBs, and/or other pollutants. Try to stick with fish that naturally have less mercury (such as wild salmon and sole) and avoid farm raised. You do not necessarily need to spend the money on organic breads, crackers, and cookies. For these foods, make sure you’re buying those made with 100 percent whole grains whenever possible. For more information on whole grains, see page 12.

Don’t be suckered into buying anything and everything just because it says organic. It doesn’t always mean it’s healthier when it comes to snacks and processed foods. While it might mean “cleaner,” these foods can still have a ton of sugar, calories, and fat. Pay close attention to the ingredients and the nutrition facts to determine if it’s a good choice.

If you’re trying to decipher what is or isn’t organic, look for the USDA Organic label. These products must have at least 95 percent organic ingredients. If you see a product without the USDA label, but it says made with organic ingredients, know that it is made of 70 percent organic ingredients by weight. Be careful of words like natural as that doesn’t, by definition, mean organic. It’s an unregulated word so don’t put too much stock in it.

 81. What is non-GMO, and should it matter to me?

The term GMO has been cropping up (pun intended!) a lot lately. From news programs to advertisements and food labels, Genetically Modified Organisms are transforming our conversations about food.

While it can get very technical, the basic thing to know is that the foods we are speaking about have been genetically engineered and have changed from their original form in some way that is not natural. You may think, “Isn’t it good when things evolve and morph with technology and the times? I can’t imagine my life if I had to fax instead of email or had to text on a flip phone instead of doing everything on my smart phone.”

Proponents of GMOs agree with that line of thinking. They cite better tasting and longer lasting produce as being possible only due to scientific advancements. Most specifically, they reference the genetically engineered fruits and vegetables that have increased resistance to insects and environmental factors. These advocates also credit GMOs with being able to produce more crops, which can provide more affordable food for the masses.

Sounds good, right? So, what’s the problem? Just as many of us use hands-free devices to limit the potential danger we might be getting from possible cell phone radiation, some feel there is reason to be cautious about many GMO foods. They believe there is serious concern about the safety of many of these adulterated crops and that these crops may very well contain toxins, cause allergies, and lead to more severe health problems.

The recent controversy has less to do with outlawing GMOs, as that seems to be a long-term fight; rather, it centers on whether these foods should be labeled. Many feel strongly that they have the right to know if their foods contain GMOs. Similar to the USDA Organic symbol on food, many would like to see a national standard for GMO labeling. Then each individual can decide whether it matters to his or her purchasing decisions.

As of the printing of this book, there are no national regulations, but there are things you can do if you want to avoid GMOs. The most common GMOs are found in corn, soy, canola, cotton, sugar beets, squash, and foods made from or with these ingredients. Since it’s not mandatory that these foods are labeled as either containing (or not containing) GMOs, it’s not always so easy to figure out what does or does not contain them. Look for USDA Organic labels and those that say NonGMO Project Verified, as these are the only way as of now to definitively know these products are free and clear.

It is near impossible to completely avoid foods that have GMOs, so don’t get too nuts. Without national labeling laws, it’s often anyone’s guess. It’s up to you to decide how you feel about them and if you want to avoid them whenever possible. It’s your choice on how, and if, you want to roll the dice. We tend to keep our cards close and play it as safe as we think knowledge is power. However, everyone has to decide what wager they’re comfortable making.

 82. The taste of sprouted products is growing on me, but are they better for me?

While they initially found their place in health-food stores, sprouted products are now finding a home just about everywhere. Hippies and vegetarians no longer have this secret all to themselves; many people have discovered them and understand their benefits.

A sprouted grain is formed after the grain develops, but before it becomes a fully functioning plant. As a result, these have less starch, wheat, and gluten while providing more vitamins, fiber, antioxidants, iron, zinc, and protein. These grains also have other benefits, including helping with mood, blood sugar, and cholesterol, as well as increasing the absorption of minerals. Many things can be sprouted: from beans to nuts to cereals and bread. These products are filling up shopping carts since many people find them to be more easily digested because the grains are already broken down. This is wonderful for those of us with sensitive and weak stomachs.

While delicious and hearty, sprouted grains can be more expensive, and you can just as easily choose a 100 percent whole wheat grain for many of the same benefits and less cash. If you buy sprouted bread, keep in mind that they don’t usually contain preservatives, so you must freeze or refrigerate them. Otherwise, your bread may end up green—and not the good kind of green.

Even though sprouted products can be full of beneficial nutrients, there are a few reasons to be cautious. The different manufacturing processes that sprouted products must undergo can interfere with their supposed benefits. For example, heat and moisture can destroy or interfere with the integrity of certain vitamins, rendering them less effective. Additionally, young children, pregnant women, and the elderly should stay away from raw sprouted products including alfalfa, clover, radish, and mung bean; they have been known to be a breeding ground for bacterial illnesses due to the warm and moist environments in which they grow. So, if you’re in one of these categories, make sure all raw sprouted products are cooked thoroughly.

 83. I’ve heard I should always look for fortified and enriched foods. Are they really healthier?

If you like getting more for your money (and who doesn’t?), you would think buying fortified and enriched foods would be the best deal around, but beware! You have to make sure that you don’t get duped and you’re actually getting a better product. It’s similar to when you go to book a hotel and they make you feel special by telling you that your breakfast is included in the price . . . but then you get to the hotel and realize everyone else got this perk, too.

Enriched foods can be sneaky like that. They boast that they are loaded with nutrients; however, the only reason these vitamins and minerals are absent from the food to begin with is because of the way they were made (usually over-processing). While it sounds like you’re getting a bonus, you’re really just getting what was in it naturally. It’s a replacement, nothing additional. Enriched flour is the worst culprit. Not only is it still missing many of the nutrients it originally contained, but it has considerably less protein and fiber.

Fortified foods contain additional nutrients that aren’t normally associated with them. Sometimes this can be great, like when milk is fortified with vitamin D so your body can absorb the calcium. If you’re missing key nutrients from your diet, fortified foods can be a good way to fill in the gaps. However, it gets a little shady when companies claim to be a source of certain vitamins and minerals and either have way too much or not enough. That’s why it’s so important to look at the label to find out exactly how much of the nutrient they are adding. Just because a food may have added nutrients doesn’t make it healthy and doesn’t mean it’s there in any optimal dosage. Fortified foods do not necessarily make them better choices, and you should also make sure to consider the fat, calories, sugar, and sodium levels.

We all like getting a deal, whether it’s clothes or shoes or even food. It’s important, though, to make sure it’s a good purchase, or it’s not worth any amount of money.

 84. As a former sun-worshiper, how else can I get vitamin D?

Unless you want to look like Magda from There’s Something About Mary, try not to be a sun goddess. While getting some sun does have advantages, including supplying vitamin D, the dangers far outweigh those benefits, especially since there are other ways to look tan (like bronzer and self-tanner) and healthier ways to obtain this powerful nutrient.

Vitamin D is so vital because it aids in calcium absorption, which helps with bone health. Without it, no matter how much calcium you consume, it will not be utilized as efficiently in the body. A lack of vitamin D can have a very serious impact on your bones. Additionally, vitamin D is shown to be an important nutrient in many heart, circulatory, immune, and fertility functions in the body. That’s why a vitamin D deficiency has so many different symptoms from which no Baywatch lifeguard will be able to protect you. Studies have shown that people who have low levels can experience and/or complain of muscle weakness, obesity, fatigue, PMS, depression, and autoimmune diseases, to name a few. There have also been those that say low vitamin D levels can accelerate the aging process. And while we love them, we’re not ready to be Golden Girls yet.

Whether or not you spend a lot of time in the sun, you may think you are getting enough vitamin D, but recent research shows that the majority of Americans are vitamin D deficient. The damage this can do to your body will last longer than any tan line.

There is a bright side: vitamin D can be found in fortified milk (including cows’, almond, soy, coconut, rice) or by eating yogurt, salmon, eggs (specifically the yolk), fortified cereal, and sardines (if you’re feeling adventurous). You can also take vitamin D as a supplement either by itself or as part of a multi or calcium product. Vitamin D levels in supplements can vary. The recommended daily allowance is 600 IUs. However, there is a movement to increase that amount, which is why many people take up to 1000 IU daily. You should talk to your doctor about the best level for you and make sure your labs are up to date.

Remember, vitamin D may be the trendiest vitamin at the moment, but we like to think of it as the LBD (little black dress)—something that is essential and never goes out of style.

 85. Can eating spinach really make me stronger?

Eating spinach can make your body stronger in a lot of ways, but probably not the way you think. The creator of Popeye actually made one big booboo when touting spinach for making him “strong to the finich.” Spinach actually has about 3.5 milligrams of iron, but Segar (the creator of Popeye) believed it was 35. He put the decimal point in the wrong place. A simple mistake any of us would have and could have made (although hopefully not on the SATs). The great thing about his mistake though is that it increased spinach sales by 33 percent. (We only wish our accountant practiced such profitable math during tax season.) Even if it may not be the huge source of iron that Popeye claimed, spinach does have a lot of reasons to flex its muscles.

In addition to iron, spinach contains vitamins A, C, E, and K, thiamin, niacin, riboflavin, and folate, along with calcium, magnesium, phosphorous, magnesium, potassium, zinc, nitrate, and lutein. While this in and of itself is a mouthful, just imagine all the benefits spinach has! Separately and together, these nutrients can be very helpful for good eyesight, strong bones and muscles, healthy skin, supporting your body’s immunity, and acting as an anti-inflammatory.

You can incorporate spinach into your diet in many ways. It’s definitely one of the most versatile vegetables. You can enjoy spinach raw (like in salads), steamed, or sautéed. It can make a great side dish, mixed into lasagnas, or as part of a gorgeous frittata or delicious omelet.

Spinach has come under scrutiny as it has been involved in recalls involving some pretty gross food-borne illnesses. Abandoning this superfood isn’t the answer. Just make sure to wash your spinach with cold water, and wash it very well. This will help in avoiding these problems as best as you can.

If you don’t like spinach, or if you want to vary what you eat, other leafy greens have many of the same benefits as spinach. Try kale, arugula, Swiss chard, and collard greens. Kermit may think it’s not easy being green, but that’s because nothing great ever came that easy!

 86. Will eating carrots really help me see better, or will I turn orange?

You know how you start to hate a song when it’s constantly played on the radio on every single station? Even though it’s a great tune, as soon as it starts to get overplayed, you’re done with it. Unfortunately, carrots have suffered the same fate. They are so common that they are often overlooked despite their perfect medley of benefits.

If you take a closer look, you will see that carrots are very important for eye health. Since they are a great source of beta carotene, which turns into vitamin A, carrots are really important for good vision. They also help your eyes glisten by supporting the moisture and mucus membranes and they help distinguish between night and day. Carrots literally help you see the light. Vitamin A is also an antioxidant so it has many other benefits: it can help protect your body against sun damage, aging, and free radicals. It’s also integral to so many functions including cardiovascular, immunity, and memory. Those people who don’t get enough vitamin A can suffer from night blindness, wrinkles, dry and discolored skin, weak nails, brittle hair, and are more likely to get infections. Carrots also contain vitamin C, vitamin K, potassium, and dietary fiber. Together, all of these nutrients provide benefits that are worth more to your body than any size carat on your finger!

It’s important to keep carrots (and carats) clean! Make sure to wash whole carrots thoroughly and peel well. They tend to be very dirty, so try to buy organic if you can. If you like baby carrots better, or prefer them because of their convenience, don’t be too concerned with the controversy over them being soaked in chlorine. You’ve probably swallowed way more pool water, and we’re guessing it didn’t have much of an effect on you. However, if just the thought bothers you, buy whole carrots, wash and peel them, and then cut them into smaller pieces.

While it would take an exorbitant amount of carrots to turn orange, it is harmless, but possible. So is becoming president. For both, you’d have to work really hard to make them happen.

It’s time carrots are shown the love and respect they deserve. They are great, easy, and filling, and they also have that awesome crunch. Yes, carrots have sugar. One serving (which is approximately eight baby carrots) has 4 grams of sugar or 0.5 gram each. Big deal. It’s not worth worrying about if you’re not eating bags at a time. Besides, who do you know that got fat from eating too many carrots? Carrot cake maybe—but not straight carrots.

Carrots are totally underrated considering the amount of daily benefits they can provide. Don’t turn a blind eye to them anymore or else you’ll be saying, “What’s up, doc?”

 87. What’s the difference between chia seeds, flaxseeds, and hemp seeds?

Cha cha cha chia! Remember that old television commercial that advertised a ceramic head you could buy, spread some seeds on, water daily, and watch it grow “hair”? Well, fast forward to the present and you’ve got one of the hottest food trends in the country. Not only are they gaining fame for being gluten free, but chia seeds are also very nutritious. They are often dubbed a superfood since they are high in omega-3 fatty acids, fiber, antioxidants, and minerals. Chia seeds can be eaten raw, but more frequently you’ll find recipes that call for soaking them in some kind of liquid. This allows the body to better digest them and get the most from their nutrients. It also helps to make you feel full. Chia seeds are great in yogurts, cereals, oatmeal, rice dishes, and even on salads. There are also a gazillion snack and drink options on the market made with chia.

Similarly, flaxseeds are high in fiber and omega-3 fatty acids. They are also a good source of antioxidants, vitamins, and minerals and are gluten free. If you can’t go or are feeling stuffed up, flaxseeds can also act as a natural laxative. So sit back, relax, and eat some flax and you shouldn’t need ex-lax!

Flaxseeds are great when the ground seeds are added to your smoothies, yogurt, cereal, oatmeal, salad, or soup. You can also use them in cooking meatballs or burgers or add them to your favorite recipes for baking muffins, pancakes, or breads. Flaxseeds are also available in oils and are wonderful when used as a salad dressing or when drizzled on cooked meat or grilled vegetables. Flaxseeds don’t do well with light and air, so if you’re storing the seeds or buying the oil, refrigerate and make sure it’s in an opaque bottle or container.

Hemp seeds are from the same species of plant as marijuana, but they will not have the same “recreational” effects. They will not lead to the munchies either since they are a great source of protein (with almost twice the amount per serving as chia and flaxseeds). Hemp seeds also contain all nine essential amino acids. This typically doesn’t occur in plants, with the exception of quinoa. Therefore, for any vegetarian or vegan, hemp seeds can be a wonderful source of non-animal protein. They are versatile and can be mixed into or added on top of many of the same types of foods as flaxseeds and chia seeds. If you use hemp seeds in baking, you don’t have to worry about your baked goods becoming edibles. They don’t contain THC, the active compound in marijuana, so you won’t get “baked” by eating them. You can get “toasted” with them, though—they are just as delicious right out of the oven as they are raw!

Chia, flax, and hemp seeds are small but mighty. These nutritional powerhouses are a great addition to any diet. Just give them a try. We bet they’ll grow on you!

 88. Everybody is eating kale. Should I be going green, too?

Orange is the new black, white is chic after Labor Day, and kale has become the “it” food. Kale has been featured in magazines, on television, and has the prime spot in supermarkets nationwide. Like other trends, the real question is: does kale deserve the recognition and does it have the staying power? We believe it does in both cases.

Kale comes from the brassica family so it’s related to cauliflower, broccoli, Brussels sprouts, and cabbage. Like these vegetables, kale is a good source of calcium, potassium, vitamins A, C, and K, fiber, and iron. It is also high in antioxidants.

When shopping for kale, it’s important to know that the color can vary, but that’s nothing to be alarmed about since there are many different varieties. If you want the grittier taste, look for firm and deep green colored leaves with strong stems. If you want your kale less bitter, look for smaller leaves ranging in color from white to green to purple or even dark blue-green. Stay away from a brown color, as that probably means it’s not as fresh.

Kale can be eaten raw or cooked, so it is a vegetable that can easily be added to your diet. Don’t forget to rinse it well before adding it to your favorite salad, soup, pasta, smoothie/juice, or as a side to your entrée. Try to massage it before you use it—unlike some other things, this will help it go from hard to soft. This can also help stimulate the fiber and help it go down easier. To keep it fresh and make it last longer, don’t rinse what you’re not going to use and keep it cool by storing it in the refrigerator.

The only big problem with kale has to do with the taste. As it tends to be quite bitter, many people slather dressings or other extras on it to make it tolerable. Too many times, we’ve seen people trying to be healthy by eating kale, but . . . getting it as part of their Caesar salad? Nothing against Mr. Caesar, but no amount of kale is going to make a Caesar salad seeped in dressing a healthy choice. Nor are kale chips necessarily good for you. Many of the brands you would buy in a store are more chip than kale. A lot of seasoning and additives are usually needed to make it something you’d want to nosh on. If you have the same issue in your kitchen and need tons of other stuff to put on your kale, go back to the basics—there is nothing wrong with spinach and other leafy vegetables if you like those better than kale.

With clothes, trends are only good if they look good on your body. With foods, remember that trends are worth incorporating only if they feel good in your body.

 89. I’m all out of sick days. What can I do to avoid catching another cold?

If Grandma’s chicken soup can’t cure a cold, nothing can! A cold can be very stubborn, and you need to attack it from a lot of different angles.

At the first sign of a cold, increase your levels of vitamins, minerals, antioxidants, and certain herbs. These can help boost immunity and help with fighting off infections in the body. The most important are vitamins A, C, E, Echinacea, selenium, and zinc. Foods rich in many of these nutrients include oranges, berries, leafy greens, carrots, broccoli, tomatoes, sweet potatoes, cantaloupe, bell peppers, nuts, seeds, and seafood. If you don’t have much of an appetite, though, you may not be getting the nutrients your body needs from your diet alone to help it while it’s under siege. A daily multivitamin, an immunity supplement, or an antioxidant formula can be good options.

Teas, including those with Echinacea, can also be helpful. Not only are they filled with nutrients, but just like hot soup, the warmth can help break up the phlegm. These liquids will also help you stay hydrated. By drinking plenty of fluids, you will help your body flush everything out. You can get a double bonus by squeezing lemons and oranges, which are high in vitamin C, into tea or water.

By increasing your levels of these nutrients, no matter the source, you should be better able to support your body’s ability to deal with a cold. Some studies have also shown that some of these nutrients might help decrease the length and severity of a cold.

The best battle against feeling under the weather is not to just turn to foods or supplements rich in vitamins and antioxidants only when you’re getting sick. Try to incorporate these into your daily diet and routine so your body has the power to fight germs before they become a problem. The key is to get your body to function properly on a day-to-day basis and not just worry about it as you’re reaching for a box of Kleenex.

There are also reports that massages and exercise can help ward off a cold, as they have immune-boosting effects. So, while it’s not foolproof, you might as well try to hit the gym and book more spa appointments. Worst case, you might be feeling lousy, but you’ll have had a pretty good day!

 90. Even if I’m not juicing, can I have green juice as a meal or a snack?

Juicing seems to be our generation’s version of fast food. When you’re hungry but just need to grab something and go, green juices can be a healthy and convenient alternative. If you only have a limited amount of time between meetings, carpools, or errands, grabbing a green juice is better than skipping a meal or going through a drive-thru. Adding one of these juices as a snack or part of a meal can also be a great way to get your veggies during the day.

Juices can be a great source of vitamins, minerals, and antioxidants. While green juices may look the healthiest, you should try to include a variety of colors. This is the best way to make sure you are getting a full range of nutrients from all different types of vegetables, not just from kale, spinach, arugula, and collard greens. Additionally, since juices are really just a mish-mosh of flavors, add in veggies you don’t normally eat or like. By combining them with ones that you do, juicing can be a great way to get other nutrients that might be ordinarily missing from your diet.

While most fresh juices only use vegetables, some use many more ingredients than just the stuff you might suspect. That’s why it’s so important to pay close attention to the calorie and sugar counts, especially the store-bought and premade brands, as they will probably surprise you. For example, Naked Juice Green Machine (100% Juice Smoothie) has 270 calories and 53 grams of sugar per serving. Yes, we said 53 grams of sugar. The front of the label may state there is no sugar added, but who needs to add sugar when you’re already maxing out? This juice, like many others, also has 0 grams of dietary fiber. That’s because the process of blending your greens into liquid usually rids them of their fiber. Without it, you may not stay full for as long since you are drinking your veggies and not eating them. You will also not get any protein if you consume these drinks as your meals. A small serving size of veggie-only juices with a side of protein (like eggs, Greek yogurt, or even nuts) would be a better option.

While those who juice often dangle the proverbial carrot about how healthy they are, keep in mind they can drain a lot of the greens from your wallet. These drinks can be pricey and may not be cost effective or worth it. Making them at home may not be much cheaper. At least the professional juicers get to buy their product in bulk, as opposed to you having to buy each and every ingredient, worrying about it staying fresh, and wondering if you’ll be able to use it all. The pros also have the benefit of using industrial blenders. The heavy-duty home versions that really pulverize the veggies can cost a good chunk from your paycheck. It’s more beneficial, and filling, to eat your veggies in a salad, as a side, or even as a snack.

The best way to stay long and lean like a string bean and not wide like a pear is to eat your veggies as often as possible. For those times when you’re in a pickle and just need something to grab and go, stick with a juice made from only Mother Nature’s finest.

 91. What is an antioxidant, and why is it in my food, my face cream, and my vitamins?

Ever wonder why, after you’ve taken a few bites of an apple and left it out for a bit because you got distracted, it turns brown and discolored? That process is called oxidation. Oxidation doesn’t only happen to fruits; it also happens to our bodies. Caused by things we can and cannot control, like pollution, smog, smoke, alcohol and even stress, the damage can be both internal and external. To offset this damage, your body needs a well-trained army. That’s where antioxidants come in and help save the day.

The term antioxidant does sound bad, but these nutrients are actually incredibly helpful. They act as your body’s soldiers. Antioxidants work to offset the damage that oxidation does to your cells and, in the process, help limit the chaos in your body. The most well-known antioxidants are vitamin C, vitamin E, beta-carotene, selenium, magnesium, CoQ10, and alpha lipoic acid. You’ll be happy to know that you are already taking antioxidants since they are available in the foods you eat, including dark, leafy greens, kale, broccoli, cauliflower, Brussels sprouts, oranges, clementines, strawberries, and bell peppers. They are also available in green tea, chocolate, cocoa powder, coffee, ginger root, and vanilla beans.

Foods aren’t the only products that contain antioxidants. Many businesses in the vitamin, skin care, cosmetic, and hair care industries play up the inclusion of these substances in their products, as well. Some believe they work from the outside in, some from the inside out, and some believe in both. All focus on the benefits of antioxidants, which include helping to boost immunity, protect the body against free radicals, work against sun damage, and slow down the physical signs of aging, like wrinkles and dark spots.

There’s no substitute for being kind to your body and trying to limit what oxidation you can, so adding antioxidants to your daily routine is a no-brainer. Without them, you are leaving things up to chance. Just like wearing a helmet, a seatbelt, or sunscreen, antioxidants are a great safety net.

 92. What are omega-3 fatty acids, and why do I need them?

While we all know there are plenty of fish in the sea, many of them are great sources of omega-3 fatty acids. These nutrients have been making waves in the health community, as they have been reported to help with heart disease, inflammation, cholesterol, and healthy skin as well as mood, depression, ADHD, asthma, and arthritis. There’s pretty much nothing they don’t cover.

Since the body can’t make omega-3 fatty acids, it’s important to get them from your diet. Try to eat cold water, fatty fish low in mercury (like Atlantic mackerel and wild salmon), sardines, or anchovies two to three times per week. From all these sources, you’ll get a good dose of two key omega-3 fatty acids: EPA and DHA. EPA works more on the immune system and as an anti-inflammatory while DHA has more of an effect on the brain, eyes, and central nervous system, so it’s important to look for a combination of the two. Not only will you get omega-3s from fish, but you’ll also get protein and essential nutrients. Don’t fall hook, line, and sinker and be fooled into buying farmed fish instead of wild fish. While farmed fish may sound safer and cleaner, they tend to be more contaminated and polluted.

If you are a vegan or vegetarian, it is still possible to get omega-3s from plant sources, including flaxseeds, chia seeds, soybeans, walnuts, tofu, Brussels sprouts, cauliflower, canola oil, vegetable oil, and dark leafy greens. These have another essential omega-3 fatty acid called Alpha Lipoic Acid (ALA), which is converted to EPA and DHA, so you’ll still be getting a good dose of these nutrients.

If you don’t eat enough foods that are high in omega-3s, if you’re allergic to shellfish, or if you want to make sure you’re casting a wide net, be cautious when turning to foods marketed as being fortified with omega-3. Some of them (like milk, peanut butter, and granola bars) only have a minimal amount, so make sure to look at the label. To consume the desired amount, you may have to eat or drink a lot, therefore taking in a lot of calories. Also, if you are only eating a portion of the product (like only having the egg whites and not the yolk), you may be losing the part that contains these nutrients. You can consider adding a supplement as an additional source.

If you’re pregnant, trying to get pregnant, or nursing, omega-3s are very important for both you and the (almost) baby. They can help with the development of the fetus’s vision, brain, and nervous system, help with birth weight, preterm labor, and producing breast milk. It’s also important for the mom (or mom-to-be) to get them. Pregnant women actually become depleted in omega-3 fatty acids, as the fetuses use these nutrients to help develop their nervous systems. So, that could be one of the reasons for women experiencing “pregnancy brain”!

 93. Is there something fishy about my bottle of omega-3s that makes me burp?

While omega-3 fatty acids have a ton of benefits, taking the pills can be repulsive. This is especially true when you get that fishy taste—there is almost nothing worse.

The potential advantages to taking an omega-3 supplement should outweigh the few uncomfortable, albeit nauseating, seconds that occur after taking the pill. To not get discouraged from taking them because of these negative associations, we have a few things you can do:

•   Try odorless omega-3 supplements as well those specially enteric coated. These may be more palatable and limit the off-putting nature of these types of pills. Some brands are even flavored. While they don’t taste as good ice cream, the lemon, orange, mint, and even strawberry flavors should help to mask the fishiness.

•   Look for those sourced from alternative types of fish and those that use different purification processes and manufacturing techniques. One may agree with you more than another so don’t be afraid to try different brands until you find one that works well for you.

•   Take omega-3 supplements with food, which may help erase the taste.

•   Use gum, breath fresheners, or mouthwash immediately after taking the supplement, as these should be good at disguising the aftertaste. Think of it as a chaser after a shot. Just be sure to have them right next to you so you can use it as soon as you pop the pill.

•   Try a children’s supplement. They usually taste better. Just adjust the dose accordingly.

•   Call the supplement company and see if they have samples for you to try to see how they agree with you.

If you’re taking omega-3 supplements, look for those that have about 500 milligrams combined of EPA + DHA. Try to buy those in a dark bottle and keep them out of the light. Like most fish, omega-3s like it cool and dark. Once you open the bottle, read the directions, because it will probably tell you to refrigerate the bottle. Refrigerating them may also help eliminate those gross burps. This is a case when being a cold fish may work in your favor!

 94. These body aches are a pain in the neck. Are there foods or nutrients that can help?

It’s very possible your diet can have a lot to do with how you feel. If you suffer from headaches, and not because you’re sitting next to a loud talker, there are certain foods you should try to avoid. Some triggers include MSG, artificial sweeteners, processed meats, raw onions, aged cheeses, chocolate, sulfites, nitrates, and alcohol. You should also make sure never to skip meals and to get enough sleep. To try to offset headaches, increase your intake of magnesium, B2 (riboflavin), and CoQ10. You can do this easily by eating leafy greens, quinoa, asparagus, nuts, seeds, wild salmon, halibut, bananas, avocados, dark chocolate, milk, beef, chicken, fish, and eggs, or you can look for a supplement. Caffeine can be a catch-22; it can be very helpful in some cases, which is why it’s in certain medications, but too much caffeine, or not enough of it, can lead to a headache.

If your issues are from the neck down, everything that’s old is new again. Turmeric, an ancient Indian spice, can help with stiffness, pain, and inflammation and has been widely credited with many healing properties. Ginger has also recently been used by many for its wide range of benefits. Not only is ginger a powerful anti-inflammatory, but it can also help with muscle issues, nausea, and the pains that tend to come once a month for women. Omega-3s, tart cherries, and green tea can also help with inflammation.

If your joints are starting to show your age, try glucosamine and/or chondroitin. Many athletes, former athletes, and even weekend warriors find these supplements helpful. Glucosamine and chondroitin are only available in supplements and can be taken alone or together. If you are allergic to shellfish, though, you should be very careful, as most are derived from them. Look for a vegetarian source instead.

Taking stock of all that you eat and keeping a food log can help you figure out what are triggers and, alternatively, what may offer some relief. Avoid those things that make you feel worse and eat more of the ones that make you feel better. We know it sounds like something Captain Obvious would say, but sometimes the most glaring solutions don’t immediately come to mind.

 95. Is there a vitamin that can help take the edge off?

Whether you’re caught in terrible traffic, stuck in a middle seat on a plane, found out your ex has moved on, or everyone and everything is getting on your nerves, who could blame you for wishing for a “chill pill”! From the mundane to the ridiculous, so much of dealing with life now involves stress. While there are no nutrients that can help turn a bad day into a good day or a stressful day into a day off, there are some that can help make it all more manageable.

Think of the B vitamins as your body’s internal therapist (who is significantly less expensive than a real therapist). It’s obvious that B6 and B12 are B vitamins. What you must also know, though, is that thiamin (B1), riboflavin (B2), niacin (B3), folic acid, biotin, and pantothenic acid are also B vitamins. When you’re feeling stressed, the body looks to these nutrients to help it deal with whatever is making you frazzled. Their purpose is to help you respond to internal and external stresses, which are usually related to one another. As your body has to deal with issues of all kinds—emotional, physical, and environmental—it uses B vitamins and depletes them in the process. Therefore, it’s really important to make sure you get enough of these each and every day. Dark green vegetables, chicken, fish, turkey, and salmon are all great sources. If you are a vegetarian, or don’t get enough of these foods, try a supplement that has all of these different types of B vitamins.

Calcium and magnesium, found most often in dairy, also work together to help with stress; they balance some of your body’s systems, including your muscles and nerves. Selenium, found most often in nuts, can also help support your mood and works well with vitamin E to help you get back to baseline. These can also all be found in supplements, but instead of feeling like you have to buy all of these separately, you can look for a comprehensive multi that contains both vitamins and minerals.

It is possible to eat your way through stress, but don’t do it with brownies, pints of ice cream, or by taking shots of Patrón. Even though your body may be craving sugar, caffeine, and alcohol, these will actually add to your stress instead of eliminating it. While it probably sounds far less appealing, eating well and taking your vitamins are much better stress-busters.

 96. What are probiotics, and is there really such a thing as good bacteria?

Probiotics are the good bacteria that live in your digestive system. There are actually thousands and thousands of different strains of these good bacteria that help your body break down food, absorb nutrients, support immunity, and protect itself from toxins. However, every super power needs an arch enemy, and your body is no different. This is why there are thousands and thousands of bad bacteria also living in your digestive system.

Poor diet, medications, antibiotics, and physical, emotional, and environmental stresses can all cause a reduction in good bacteria and an imbalance to occur. When the bad bacteria take over, you can get indigestion, become gassy, and weird noises may come from your stomach. Did you ever try to pretend not to hear your stomach rumbling when you first meet someone? Pray that your stomach issues would pass so you don’t have to explode in a random bathroom? Try to suppress a fart when you’re getting a massage? These problems stink . . . literally and figuratively! Probiotics have also shown some promise when it comes to your skin, mood, allergies, teeth and even the common cold.

Probiotics can be found in many foods, including some certain soft cheeses (like cheddar, Gouda, Swiss, and parmesan), sauerkraut, kefir, miso, tempeh, and kimchi. Many fermented products naturally contain probiotics, too. While yogurts can also be a great source, don’t assume they all have probiotics. Make sure the label says it contains live and active cultures. The same goes for frozen yogurt. If it doesn’t say anything about their cultures, then it probably doesn’t have them. Regardless of the type of food, you can always call the manufacturer to find out for sure.

No matter what you eat, it’s hard to get enough probiotics from diet alone, especially with modern processed foods. These foods are frequently stripped of naturally occurring probiotics during the processing. Even eating raw vegetables or fermented foods will give you only a few strains of probiotics, and they often do not have them in any great quantity. Additionally, sometimes whatever they do have can get broken down by your stomach acids. This will result in your intestines only getting a fraction of the total number of what you ingested.

The same is true with probiotic supplements. To get the largest amount, look for enteric coated tablets and capsules (it will say so on the label). Enteric coating will help ensure the probiotics are protected from your stomach acids and stay intact until they reach their home, which is your intestinal tract. If you take enteric-coated pills, you don’t have to take probiotics with food.

Look for a formula that has many strains, including Lactobacillus Acidophilus, Lactobacillus Rhamnosus, and Bifidobacterium Longum. It is important to find a probiotic supplement with documented strains. This is the most accurate way to certify the true identity of each strain, and it will let you know that what you are taking has been verified by a third party. You can also look for the registration number (i.e. L. Acidophilus R052) on the label.

You should also try to find a product that has prebiotics. Prebiotics and probiotics are like Batman and Robin, Bert and Ernie, and Peanut Butter and Chocolate. Some things are just better together, and these are no different! Prebiotics are food for the probiotics and therefore give them fuel to work harder and more efficiently. Look for a combination of pre- and probiotics of at least five billion CFUs. Read the directions carefully to see if you should keep them in the refrigerator or at room temperature. Don’t forget to check the expiration date, too, as you’re dealing with live cultures.

Probiotics are fierce and are the key to a tough tummy. Your upset stomach will turn into belly laughing in no time.

 97. Are energy drinks a healthy way to get a boost?

“I have so much energy all day, every day,” said no one ever. That’s why so many people are looking for an extra boost, and they often turn to energy drinks. Just the name promises a jolt. Whether you’re looking for them to provide you with more focus during the day or to keep you going on a late night out, these drinks are just as easy to find as a cup of coffee.

Like your favorite cup of java, energy drinks are full of caffeine. However, many other ingredients like B vitamins, taurine, ginseng, theanine, and/or guarana are usually added as well. They also tend to have lots of sugars or artificial sweeteners so the drink tastes as good as the buzz feels.

While the caffeine and the added nutrients are not the major issue, the number of drinks people consume can make them a monster problem. Most people have energy drinks often and have many at a time. This can lead to excessive consumption of caffeine (especially if you’re drinking more than just the 8-ounce size). Side effects from this can include insomnia, nausea, an upset stomach, dehydration, and can even cause your heart rate and blood pressure to increase. In extreme doses, or if you have a real sensitivity to caffeine, it can also lead to some scary episodes, like seizures or strokes.

The scary doesn’t end there. If you’re mixing energy drinks with alcohol, stop! While the combination of caffeine and alcohol may help you feel less drunk, this can be very dangerous. You might feel more sober than you actually are and you may be able to throw down more drinks, but your judgment will definitely be impaired. This can cause you to make really bad decisions and can cause serious health consequences because you don’t realize how drunk you really are. For example, you may not know when to stop drinking and you may get behind the wheel of a car, both of which are very unsafe—especially for young adults who are just beginning to test their tolerance.

Exercising while taking energy drinks can also be very risky. Since you’re already at the gym to get a good heart-pumping workout, taking one of these drinks can put undue pressure on your heart. You also may be more likely to become dehydrated, which can put further stress on your body.

If you need to perk up, these energy drinks are not the answer. Try a cup of regular coffee or green tea instead. You should also eat well throughout the day, get some physical activity, make a good night’s sleep a priority, and consider taking a daily multivitamin. Take the power back and make changes so that you don’t need to depend on these drinks. You can rely on yourself to create your own energy and you’ll be raring to go.

 98. Why do I need calcium? Isn’t it just for very old people?

Unless you want to be the lady who falls and can’t get up, you should be making sure you’re getting enough calcium. Calcium is integral in helping support healthy bones, teeth, muscle (including your heart), and nerves. It has also been shown to help prevent osteoporosis in women and some researchers have even begun exploring possible benefits with weight loss and PMS.

Increasing your intake of calcium alone isn’t the answer. Calcium needs vitamin D and magnesium to be at its best. They’re a fabulous trio—like Charlie’s Angels, The Dixie Chicks, and Alvin and the Chipmunks. Without adequate levels of vitamin D and magnesium, your body won’t be able to digest and absorb the calcium, thus rendering it far less effective and less useful in the body.

To make sure you’re getting enough of all these nutrients, try to incorporate milk, yogurt, and cheese into your diet, as they have plenty of these nutrients, especially calcium. There are also nondairy options that can provide calcium, magnesium, and/or vitamin D, like oranges, beans, tofu, nuts, broccoli, collard greens, spinach, kale, scallops, Brussels sprouts, bananas, avocados, eggs, and even dark chocolate. Figs and sardines are great sources, too.

If you’re not getting enough through the foods you eat, try a supplement that has these three nutrients in the formula for added support. Even though the daily recommended value for calcium is 1000 milligrams, look for supplements that have no more than 500 milligrams per pill. This way you can split the total dose; the body can’t absorb more than 500 milligrams at once. Additionally, if you’re taking a multi and a separate calcium pill, it’s best to take those at different times of the day. Don’t be afraid to take it at night either. Calcium at night can help promote relaxation and sleep. There’s a reason behind the old wives’ tale of having a glass of milk before bed.

Don’t wait until it’s too late. The time to start getting enough calcium is now, as it can be helpful in both the short and long term. Skimping on it can lead to many unnecessary complications later in life. Just like you are (hopefully) saving money now for retirement, it’s important to build up a reserve of calcium. Those years won’t be golden if you don’t take care of yourself and your body now.

 99. Is there a right time of day to take my vitamins?

It’s hard to say there is a wrong time to take vitamins, as the best time is usually whenever you remember.

For fat-soluble vitamins (A, D, E, and K), if the directions are flexible (i.e., take daily), a general rule of thumb is to try to take them with food. This will help you better digest and absorb them. Many people prefer breakfast time because the beginning of the day is when you’re least likely to forget. However, if another time of the day is better for you, then that works too!

If you tend to get an upset stomach from supplements, try taking them close to a meal. This will help coat your stomach and it might reduce any uncomfortable feelings. If you are extra sensitive to vitamins, try not to take a supplement high in B vitamins at night. They can provide a little punch, and taking them too close to bedtime may make it harder to doze off.

If you’re one of the many millions of people constantly forgetting to take your vitamins, know you’re not alone. Some easy fixes include setting a daily reminder on your calendar, putting the bottle of vitamins by your phone or your keys, or leaving it by your to-do list each day (whether at work or at home). You should always try to take them at the same time every day, on both weekdays and weekends, so it becomes part of your routine. Repetition is key, and this will help make it a habit. It will soon become automatic, like washing your face and brushing your teeth, and taking your vitamins will become second nature.

Specific instructions regarding the time of day you should take a supplement or if you should take it with or without food trump everything, even your habits and preferences. These instructions are always important to follow; read the directions and follow them just as they are written.

Before you add vitamins to your routine, make sure to speak with your doctor, especially if you are on any medications or if you have any health problems. Only your physician will be able to address your concerns specifically.

100. Are dietary supplements regulated? Should I be worried about taking them?

Dietary supplements are actually very regulated. However, it’s easy to understand why you might have believed otherwise.

The dietary supplements industry, as a whole, is full of law-abiding companies that follow the comprehensive set of regulations governing it. Makers of vitamin, mineral, herbal, and amino acid products must follow these dietary supplement rules and laws that cover a huge range of concerns including quality control, Good Manufacturing Processes (GMPs), product safety, environmental protection, marketing claims, and labeling. The Food & Drug Administration (FDA), Federal Trade Commission (FTC), state consumer protection agencies, and even the Environmental Protection Agency (EPA) share enforcement authority. However, just like family (or your cousin Joey), there are bad apples in the dietary supplement industry, too. All groups of people, whether personal or professional, include those who are flawed. They may try to cheat the system or even break the law. If they didn’t, jails wouldn’t exist.

Every family has that one relative. You know, the one family member you don’t invite over in mixed company. While he or she may be nothing like the rest of your family, you are still family and you’re still associated with one another. While people may never hear about your amazing aunts, uncles, and cousins who are upstanding citizens, you can guarantee that everyone will hear about your cousin Joey and the time he “visited” the county jail.

While bad apples are in the minority, they tend to make the most noise. Just like you don’t hear about all the good being done by watching the news, you don’t hear about the majority of dietary supplements in the market that are safe and manufactured by reputable and compliant companies. The makers of these products believe in the greater good, and many even go beyond what’s required by using heightened quality standards to ensure their products are safe, pure, and efficacious.

In addition to quality and safety rules, there are regulations governing the claims companies can make about a dietary supplement. Supplement makers can’t claim their products can diagnose, treat, cure, or prevent any disease or symptom. If a company makes outlandish claims or they sound very suspicious, steer clear because (1) they’re probably selling snake oil; (2) they are most likely lying; and (3) they are, in all likelihood, breaking the law. What companies can say is limited to claims about effects on the structure or function of the body, such as “calcium can help build strong bones.” They can’t say, “Calcium is going to cure your osteoporosis.” These laws not only keep the manufacturers in check, but they also help the consumer differentiate the good from the bad. Avoid any product that is making crazy and outlandish claims. Instead, look for those that focus on supporting overall health and wellness.

Responsible companies acknowledge that supplements are part of the means, not the end. Look for products with third-party GMP certification. These companies are certified to meet, and often exceed, manufacturing and quality standards. Also, know who’s selling the product. Supplement labels must include a company’s basic contact information on their packaging. Avoid products with minimal or shady company information on the label. If a company and its owners are easy to trace, they’re not afraid to have you research them before you buy their products or to contact them at any point.

2 However, if you do suspect an allergy or intolerance to gluten, definitely consult your doctor.