Latest news with #TheLittleBookofGame-Changers
Yahoo
06-08-2025
- Health
- Yahoo
Lacking protein? 5 signs that you need to eat more, according to experts
Protein has always been important, but it's especially vital for runners – and for good reason. An essential macronutrient, protein forms the building blocks for muscle strength, metabolism and so much more. Talk to almost any expert and they'll agree. 'Protein is an essential nutrient for so many bodily processes,' says Jessica Cording, registered dietician and author of The Little Book of Game-Changers. 'It nurtures hair, skin and nail health, builds and maintains tissues like muscles, supports connective tissue and helps us to feel full – and that's just scratching the surface.' There are, however, a lot of opinions out there on how much protein you should be consuming each day. A fitness influencer may tout one number, while your health-minded best friend tells you something else. The truth is that everyone's protein needs are slightly different – and if you're a runner or someone who keeps very active, your needs will be particularly unique. Generally, most people require about 25-30g of protein per meal and, as noted by registered dietitian nutritionist Keri Gans, author of The Small Change Diet, it's a good idea to spread out your protein intake throughout the day, too. Although most people tend to pack in the protein at dinnertime, you can (and should) eat it all day long, because your body doesn't store protein. Instead, it breaks down the macronutrient into amino acids, which are used to build and repair tissues or as fuel – so you need to keep the protein coming. Even knowing the general guideposts for protein intake, it can still be hard to tell if it's the right number for you. Are you hitting the gold standard on your protein intake or falling short? Here, experts share the major signs that you might need more of this macronutrient in your life. 5 signs that you're not eating enough protein 1. You're always hungry Say you just ate a meal, but feel like you need a snack already. Cording says that this is one of the most common signs that you're not consuming enough protein. Protein helps you to feel full and, if you're not getting enough, you may end up getting hunger pangs quite soon after eating. 'If someone is constantly hungry, I'm always going to check to make sure that they have enough protein,' says Cording. 2. Your cuts and scrapes take a while to heal Protein is essential for healing wounds, because it provides the basis for building new tissue and collagen, which, as Cording explains, are needed for your body's repair and growth. 'Sometimes, when you don't eat enough protein, your body doesn't repair as well,' she says. 3. You're not building muscle Even if you're doing your strength training, a diet that lacks protein means that you won't really see much improvement in muscle mass. Of course, you won't build muscle by eating protein alone, but if you're running into this issue, Cording says that you should reassess your protein intake. If you struggle to meet your daily protein needs within your meals, you can also opt for a protein powder to give yourself a little boost. 4. You're dealing with hair loss Hair loss is quite complicated, so it's hard to say for definite that a lack of protein in your diet is the cause of the problem. However, if you feel that there's no obvious reason for your hair loss, protein could be a culprit, according to Dr Gary Goldenberg, assistant clinical professor of dermatology at Mount Sinai Hospital's Icahn School of Medicine. 'Hair follicles are constantly cycling through growth (anagen), transition (catagen) and resting (telogen) phases,' he explains. 'Proteins are needed to support this constant turnover.' If you don't have enough protein, new, healthy anagen follicles can't be produced – and, as Dr Goldenberg says, you can end up losing hair as a result. Of course, upping your protein intake isn't always a magic solution. 'While in most [people] this process can be repaired by an increase in protein intake, in some patients it can become chronic and long term,' he says. 5. Your nails are brittle Nails are mostly made of keratin, which is a form of protein. When there isn't enough protein in your diet, you can't make and produce enough keratin, which Goldenberg says leads to brittle nails. Cue the dry and fragile nails. Of course, calcium, vitamin C, biotin (vitamin B7) and vitamin E are key players here as well. So, to reap all the benefits of these key vitamins, try to incorporate foods such as nuts, vegetables and eggs into your diet. How to increase your protein intake Trying to eat 25-30g of protein at every meal can feel a little overwhelming. That's why Cording recommends starting small if you suspect that you're not consuming enough of the macronutrient right now. 'Increase it in an approachable way,' she says. 'That might mean having a slightly larger portion of Greek yoghurt, adding cottage cheese to your scrambled eggs, or adding a scoop of collagen powder to your coffee. That can add up.' Supplementing your diet with a protein powder shake can help, too – and Gans recommends starting your day with protein to kick things off the right way. 'Don't skimp on protein at breakfast,' she says. 'Include good protein sources such eggs, cottage cheese, Greek yoghurt, tofu or smoked salmon.' You Might Also Like Best running shoes 2019: the best men's and women's running trainers, tested in the lab and on the road 7 of the best dumbbells for your home workouts Best coaching headphones for runners
Jordan News
05-08-2025
- Health
- Jordan News
These 4 Red Flags Mean You Need to Eat More Protein, According to Experts - Jordan News
Protein Protein has always been important, but it's especially hot right now—and for good reason. It's not just an essential macronutrient, but also the building blocks for muscle strength, metabolism, and so much more. Talk to almost any expert, and they'll agree. اضافة اعلان 'Protein is an essential nutrient for so many bodily processes,' says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. 'It nurtures hair, skin, and nail health, builds and maintains tissues like muscles, supports connective tissue, and helps us feel full—and that's just scratching the surface.' There are, however, a lot of opinions out there on how much protein you should be getting each day. Your favorite fitness influencer may tout one number while your health-minded best friend tells you something else. The truth is, everyone's needs are slightly different. And if you're super active, that influences your number too. Ahead, experts break down the major signs that you might need more of this macronutrient in your life. 1) You're always hungry Say you just ate a meal, but you feel like you need a snack already. Cording says this is one of the most common signs that you're not having enough protein. Protein helps you to feel full, and if you're not getting enough, you may end up hungry again pretty soon after you eat. 'If someone is constantly hungry, I'm always going to check to make sure they have enough protein,' Cording says. 2) Your cuts and scrapes take a while to heal Protein is essential for wound-healing because it provides the basis for building new tissue and collagen, which are needed for your body's repair and growth, Cording explains. 'Sometimes when you don't eat enough protein, your body doesn't repair as well,' she says. 3) You're not building muscle Even if you're going hard on the weights, a diet that lacks protein means you won't really see much improvement in muscle mass. Of course, you won't build muscle by eating protein alone, but if you're running into this issue, Cording says to reassess your protein. If you struggle to meet your daily protein needs within your regular meals, you can also opt for a protein powder to give yourself a little boost. Women's Health has quite a few favorites to recommend in that department. 4) You're dealing with hair loss Hair loss is actually pretty complicated, so it's hard to say that hair loss can automatically be chalked up to a lack of protein in your diet. But if you feel like there's no obvious reason for your hair loss, protein could be a culprit, according to Gary Goldenberg, MD, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital. 'Hair follicles are constantly cycling through growth (anagen), transition (catagen), and resting (telogen) phases,' he explains. 'Proteins are needed to support this constant turn over.' If you don't have enough protein, new healthy anagen follicles can't be produced—and you can end up losing hair, Dr. Goldenberg says. How To Get Enough Protein In Your Life Trying to eat 25 to 30 grams of protein at every meal can feel a little overwhelming. That's why Cording recommends starting small if you suspect you're not having enough of the macronutrient right now. 'Increase it in an approachable way,' she says. 'That might mean having a slightly larger portion of Greek yogurt, adding cottage cheese to your scrambled eggs, or adding a scoop of collagen powder to your coffee. That can add up.' Supplementing your diet with a protein powder shake can help. Gans recommends starting your day with protein to kick things off the right way. 'Don't skimp on protein at breakfast,' she says. 'Include good protein sources such as eggs, cottage cheese, Greek yogurt, tofu, or smoked salmon.' Women's Health also has all kinds of protein-packed recipes for you to peruse. And remember, you can always ask your doctor or nutritionist (if you have one) what they recommend if you're stumped.
Yahoo
24-07-2025
- Health
- Yahoo
Experts Say These 5 Red Flags Mean You Need To Eat More Protein—Even If You Think You Get Enough
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Protein has always been important, but it's especially hot right now, and for good reason. It's not just an essential macronutrient, but also the building blocks for muscle strength, metabolism, and so much more. Talk to almost any expert, and they'll agree. 'Protein is an essential nutrient for so many bodily processes,' says Jessica Cording, RD, CDN, author of The Little Book of Game-Changers. 'It nurtures hair, skin, and nail health, builds and maintains tissues like muscles, supports connective tissue, and helps us feel full—and that's just scratching the surface.' There are, however, a *lot* of opinions out there on how much protein you should be getting each day. Your favorite fitness influencer may tout one number while your health-minded best friend tells you something else. The truth is, everyone's needs are slightly different. And if you're super active, that influences your number too. Want some protein inspiration in your life? Get the WH+ High-Protein Meal Prep Manual—it's packed with recipes, tips, and expert-backed insight on the magical macronutrient. Generally, most people require about 25 to 30 grams of protein per meal. It's a good idea to spread it out throughout the day, too, says Keri Gans, RDN, author of The Small Change Diet. Most people tend to pack in the protein at dinnertime, but in reality, you can (and should) eat it all day long because your body doesn't store protein. It breaks the macronutrient down into amino acids, which are used to build and repair tissues or to be used as fuel, so you need to keep the protein intake coming. Even knowing the general guideposts for protein intake, it can be hard to tell if it's the right number for you. You might find yourself wondering if you're hitting the gold standard on your protein intake or falling short. Ahead, experts break down the major signs that you might need more of this macronutrient in your life. Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet; Gary Goldenberg, MD, is assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital. 1) You're always hungry Say you just ate a meal, but you feel like you need a snack already. Cording says this is one of the most common signs that you're not having enough protein. Protein helps you to feel full, and if you're not getting enough, you may end up hungry again pretty soon after you eat. 'If someone is constantly hungry, I'm always going to check to make sure they have enough protein,' Cording says. 2) Your cuts and scrapes take a while to heal Protein is essential for wound-healing because it provides the basis for building new tissue and collagen, which are needed for your body's repair and growth, Cording explains. 'Sometimes when you don't eat enough protein, your body doesn't repair as well,' she says. 3) You're not building muscle Yep, even if you're going hard on the weights, a diet that lacks protein means you won't really see much improvement in muscle mass. Of course, you won't build muscle by eating protein alone, but if you're running into this issue, Cording says to reassess your protein. If you struggle to meet their daily protein needs within your regular meals, you can also opt for a protein powder to give yourself a little boost. Women's Health has quite a few favorites to recommend in that Protein Playbook: Build Strength, Boost Metabolism, and Feel Energized $15.00 at 4) You're dealing with hair loss Hair loss is actually pretty complicated, so it's hard to say that hair loss can automatically be chalked up to a lack of protein in your diet. But if you feel like there's no obvious reason for your hair loss, protein could be a culprit, according to Gary Goldenberg, MD, assistant clinical professor of dermatology at Icahn School of Medicine at Mount Sinai Hospital. 'Hair follicles are constantly cycling through growth (anagen), transition (catagen), and resting (telogen) phases,' he explains. 'Proteins are needed to support this constant turn over.' If you don't have enough protein, new healthy anagen follicles can't be produced—and you can end up losing hair, Dr. Goldenberg says. Of course, upping your protein intake isn't always a magic solution. 'While in most [people] this process can be repaired by an increase in protein intake, in some patients it can become chronic and long term,' he says. 5) Your nails are brittle Nails are mostly made of keratin, which is a form of protein. When there's not enough protein in your diet, you can't make and produce enough keratin, leading to brittle nails, Goldenberg says. Cue the dry and fragile nails. Of course, calcium, vitamin C, biotin (vitamin B7), and vitamin E are key players here, too. So, you should try to incorporate foods such as nuts, vegetables, and eggs into your diet, to reap all the benefits of these key vitamins. How To Get Enough Protein In Your Life Trying to eat 25 to 30 grams of protein at every meal can feel a little overwhelming. That's why Cording recommends starting small if you suspect you're not having enough of the macronutrient right now. 'Increase it in an approachable way,' she says. 'That might mean having a slightly larger portion of Greek yogurt, adding cottage cheese to your scrambled eggs, or adding a scoop of collagen powder to your coffee. That can add up.' Supplementing your diet with a protein powder shake can help. Gans recommends starting your day with protein to kick things off the right way. 'Don't skimp on protein at breakfast,' she says. 'Include good protein sources such eggs, cottage cheese, Greek yogurt, tofu, or smoked salmon." Women's Health also has all kinds of protein-packed recipes for you to peruse. And remember, you can always ask your doctor or nutritionist (if you have one) what they recommend if you're stumped. Women's Health-Approved Protein PowdersPlant-Based Protein Powder (Chocolate) $30.98 at Protein Daily Shake Pregnancy & Postpartum $49.00 at $54.00 at You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
15-07-2025
- Health
- Yahoo
The Number-1 Sign You Have a Vitamin B2 Deficiency
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links."It's hard to go a day without someone on social media declaring that you're probably deficient in a vitamin and need to take a supplement. While it's easy to get immune to concerns about nutrient deficiencies, as a result, these do happen. One to have on your radar is signs of a vitamin B2 deficiency. Also known as riboflavin, vitamin B2 deficiency isn't overly common in the U.S. However, having an underlying thyroid issue, being a vegetarian or vegan, and being pregnant or breastfeeding may raise your risk of being deficient in riboflavin, according to the National Institutes of Health (NIH). Meet the experts: Ife J. Rodney, M.D., is a dermatologist and founding director of Eternal Dermatology + Aesthetics; Christine Greves, M.D., is an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla; Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., author of The Little Book of Game-Changers; and Keri Gans, R.D.N., dietitian and host of The Keri Report podcast Vitamin B2 plays a role in a range of processes in the body, including your energy levels and metabolism, per the U.S. National Library of Medicine. It's also crucial for normal cell growth and function. The recommended daily allowance of riboflavin is 1.1 milligrams for most adult women (that jumps to 1.4 milligrams and 1.6 milligrams when you're pregnant and breastfeeding, respectively), and 1.3 milligrams for most adult men. Unfortunately, if you're consistently falling short of that amount, you may end up dealing with uncomfortable symptoms. Vitamin B2 isn't a nutrient most people are familiar with, and it's fair to be unclear on what the signs of a riboflavin deficiency actually are. Here's what you need to know. Some symptoms of low vitamin B2 overlap with a slew of underlying health conditions, making it tricky to say for sure if you're dealing with a vitamin B2 deficiency or something else. But if you notice one or several of these at once, it's worth consulting a healthcare professional for a deeper dive into your health. The cause of fatigue is an admittedly tough thing to pin down. Have you been working out too hard? Are you getting enough iron? Is your sleep off? Or is it your vitamin B2 levels? You can develop anemia, a condition where your body doesn't have enough healthy red blood cells, when you have too-low levels of riboflavin over a longer period of time, according to the NIH. Among other things, that can make you feel weak and fatigued. But there's another reason why a lack of riboflavin can make you feel tired, according to Keri Gans, R.D.N., dietitian and host of The Keri Report podcast. 'Riboflavin helps your body convert carbohydrates into fuel and plays a big role in how your cells produce energy,' she says. 'Fatigue can happen when that process breaks down.' Again, this may be due to something else, including not taking in enough liquids regularly. But cracked lips may also be a sign of low B2, according to Ife J. Rodney, M.D., a dermatologist and founding director of Eternal Dermatology + Aesthetics. 'Riboflavin helps with moisture retention,' she says. If you're low in the nutrient, your lips' natural moisture can suffer as a result, leading to cracking and even bleeding. This is a more unique symptom of riboflavin deficiency, leading to lesions at the corners of your mouth. 'You may get scaling or cracking in the corners of the mouth,' Dr. Rodney says. (This may even show up in the corners of your mouth and ears, she adds.) Scaly patches can be a symptom of several skin conditions, but they may also be due to a lack of B2. 'Riboflavin helps with tissue repair and cell turnover,' Dr. Rodney explains. 'Any time you have issues with tissue repair or cell turnover, that's when you get cracking or scaling.' These scaly patches will often look red or discolored from your usual skin color, she says. Riboflavin deficiency may cause swelling in your mouth and throat, making it feel like you have a sore throat, according to the NIH. 'Since riboflavin is also crucial for overall cell function, low levels can affect fast-healing areas like the skin and mouth, leading to symptoms like a sore throat,' Gans says. That cell turnover that can impact the health of your lips and skin may also affect your hair, Dr. Rodney says. When you don't have enough riboflavin, it can impact the production of collagen, a type of protein that supports hair follicle (and skin) health. Fertility is incredibly complicated, and it's hard to say that adding more B2 to your diet will magically help you conceive. But not having enough riboflavin can interfere with several areas of reproduction, including the development of sperm and eggs, and ovulation, along with early development of the embryo, says Christine Greves, M.D., an ob/gyn at the Winnie Palmer Hospital for Women and Babies in Orlando, Fla. (Worth noting: Many prenatal vitamins contain riboflavin.) Still, this isn't usually a go-to solution for doctors when you're struggling to conceive. 'I don't ask someone when they're trying to get pregnant if they're taking riboflavin,' Dr. Greves says. 'But I do say that you should be having well-balanced meals.' Ultimately, if you suspect you might have a vitamin B2 deficiency, it's important to see a healthcare provider for a proper evaluation. 'A blood test is the gold standard,' says Jessica Cording, R.D., author of The Little Book of Game-Changers. 'This will give you information on how deficient you may be.' You and your healthcare provider can make decisions on next steps from there. There are a few food sources of vitamin B2 to consider adding to your diet. According to the NIH, some of the biggest ones include: Beef liver, 3 ounces, 2.9 milligrams Fortified breakfast cereals, 1 serving, 1.3 milligrams Oats, 1 cup, 1.1 milligrams Plain yogurt, 1 cup, 0.6 milligrams 2% milk, 1 cup, 0.5 milligrams B2 recommendations vary slightly by age, sex, and life phase. Most genetic adult women need 1.1 milligrams a day of riboflavin, according to the NIH. However, those who are pregnant need 1.4 milligrams and those who are breastfeeding need 1.6 milligrams. Most genetic adult men need 1.3 milligrams daily of riboflavin, per the NIH. Adding more B2-rich foods to your diet can help, Dr. Rodney says. 'I recommend mostly focusing on your diet,' she says. If that doesn't seem to help, she says a supplement may work—just consult a healthcare provider first about the proper dosing. There are a few things that may happen when you take vitamin B2. 'Some individuals experience digestive discomfort, nausea, or bloating,' says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy. (Taking it on an empty stomach may make this worse, he says.) Something else to consider, per Keatley: 'Excess riboflavin can turn urine bright yellow, which is harmless but sometimes alarming.' That said, you're likely to just pee out the riboflavin you don't need. 'B2 is a water-soluble vitamin, so excess amounts are typically excreted in urine,' Gans says. Overall, Cording stresses the importance of only taking a supplement under the guidance of a healthcare provider. 'It's the best way to go,' she says. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
08-07-2025
- Health
- Yahoo
The Shocking Truth About Eating Ultra-Processed Foods And Your Lifespan, According To A New Study
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." A new study suggests that eating lots of ultra-processed foods can increase risk of death up to 10 percent. The findings were based on more than 540,000 American adults who tracked their diets for nearly 30 years. Here's what experts want you to know about UPFs and their impact on your health. Whether you're grabbing a quick deli meat sandwich from the grocery store or sipping on a soda for an afternoon pick-me-up, there's a solid chance you'll encounter several ultra-processed foods (UPFs) as you go about your day. But while UPFs are certainly delicious and convenient, research consistently suggests that consuming a lot of these foods in your diet isn't great for your health. In fact, a new study hammers that finding home. The findings suggest that having a diet that's heavy in UPFs could actually shorten your lifespan. These foods make up about 70 percent of our food supply, making it very tricky to avoid them entirely. But the study's findings definitely provide a little extra motivation if you're looking to cut back and find. Here's everything to know about the new data and what it could mean for you. Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet For the study, which was published in the journal Nature Medicine, researchers followed more than 540,000 American adults between the ages of 50 and 71, and tracked their diets for nearly 30 years. More than half of the people in the study, which started in the mid-1990s, have since died. The researchers looked at the death rates of people who ate the most UPFs and those who ate the least, and also drilled down on the types of UPFs they ate. The researchers discovered that having a diet heavy in UPFs was linked to a higher risk of developing type 2 diabetes, heart disease, and colorectal cancer, along with about a 10 percent higher risk of early death. Processed meat (think: deli meat and hot dogs) was linked to an 11 percent increase in type 2 diabetes risk and a 7 percent higher risk of developing colorectal cancer. Sugar-sweetened beverages like sodas led to an 8 percent higher risk of type 2 diabetes and a 2 percent higher risk of heart disease. The researchers stressed that more research is needed, but say the findings only add to the growing recommendations that people cut back on their ultra-processed food intake. The level of processing that food undergoes before it ends up on our table is classified by a system known as the NOVA scale. This breaks foods into four categories, explains Jessica Cording, RD, CDN, author of The Little Book of Game-Changers: Unprocessed and minimally processed foods: Foods that fall into this group are in their natural state or barely altered, Cording says. That includes things like strawberries, avocados, and milk. Processed culinary ingredients: Foods in this camp are minimally processed through steps like pressing, refining, grinding, or milling. Almond flour and olive oil are processed culinary ingredients, Cording explains. Processed foods: Foods that are considered processed have been changed from their natural state and often contain salt, oil, and sugar. That includes some cheeses and canned fish, per Cording. Ultra-processed foods: These foods are processed, but take it another step by also including ingredients like artificial colors and flavors, along with preservatives for shelf stability, and ingredients to preserve texture. Packaged foods usually fall into this group. There are several things that could be at play here. For starters, UPFs are linked with a higher risk of developing serious health issues like heart disease and colorectal cancer, and having those conditions raises your risk of early death. It's likely related to inflammation, says Keri Gans, RDN, author of The Small Change Diet. 'Diets rich in ultra-processed foods may cause inflammation in the body, which over time may increase the risk of heart disease, type 2 diabetes, cancer, and other serious health issues that can reduce your lifespan,' she says. There are a few reasons why these foods aren't great for your heart. 'Ultra-processed foods are often high in added sugars, saturated fats, and sodium, which may increase blood pressure, LDL ('bad') cholesterol, and inflammation, all key risk factors for heart disease,' Gans says. But eating a lot of UPFs also means that you're likely crowding out healthier choices, Cording points out. 'If someone is eating a lot of ultra-processed foods that don't offer much in the way of important vitamins and minerals, and over-consuming sugar, preservatives, and empty calories, it can set someone up for adverse health issues,' she says. This food category is quite broad and includes things like bars and protein powders, along with stuff people typically think of, like hot dogs and sodas. While dietitians stress that whole foods are best, Cording says you don't need to freak if you grab the odd bar to tide you over until dinner. 'It's really the overall diet pattern that matters,' she says. Still, if you'd prefer to cut out or cut down on UPFs in your life, Gans recommends filling your plate with whole foods first. 'Focus on eating more whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and lean proteins, which naturally leave less room for ultra-processed ones,' she says. Reading ingredients lists is also helpful, Gans adds. 'Look for lengthy lists that include added sugars, saturated fats, and excessive sodium,' she suggests. The experts also know that it's difficult to be perfect here. 'You don't have to cut everything out, but being mindful helps,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
