Latest news with #TobyAmidor
Yahoo
2 days ago
- Health
- Yahoo
7 Foods that Cause Bloating—and How to Keep Enjoying Them
You've probably been there. Bloating is a somewhat common, albeit frustrating, state of digestive distress characterized by the feeling of being uncomfortably full or swollen in your abdomen. Sometimes it occurs right after a meal and can plague you for hours, making you regret the decision to have that bean salad or broccoli for lunch. We consulted nutritionists to identify the foods that are the most likely to wreak gassy havoc on your stomach and intestines. Some of these foods are highly nutritious, so completely avoiding them isn't advisable. However, there are ways to prepare and eat them that can help reduce their bloat-inducing Our Expert Toby Amidor, MS, RD, nutrition expert and Wall Street Journal bestselling author of Health Shots Staci Gulbin, MS, MEd, RDN, registered dietitian and health writer for MyChronsandColitisTeamRelated: 6 Healthy Foods Martha Eats on the Regular What Is Bloating and What Causes It? Bloating occurs when your digestive system accumulates excess gas, causing your belly to feel tight and sometimes distended. While there are several reasons why bloating can happen, such as hormones or an actual medical condition like irritable bowel syndrome (IBS), the most common cause of temporary bloating is your diet. Foods That Commonly Cause Bloating Beans and Lentils Beans, lentils, and other legumes are the best-known culprits of gas and bloating in the food world. And that's because they contain several compounds that can have this effect on your digestion. For one, they're rich in dietary fiber, which isn't fully digested by our bodies and instead ferments in the gut. And according to dietitian Staci Gulbin, they also contain something called raffinose oligosaccharide, a complex carbohydrate that is similarly tough to digest and leads to gas and bloating as well. But there is something you can do to mitigate the effects of legumes on your digestive system. Rinsing canned legumes and soaking dried beans and lentils before cooking (and cooking them thoroughly) can help. Gublin further suggests adding antioxidant-rich spices like fennel, turmeric, and ginger to your bean and lentil dishes, which can help digestion and potentially reduce gas. Cruciferous Vegetables Broccoli, cauliflower, cabbage, Brussels sprouts, and kale are the most common offenders in the cruciferous family. They contain plenty of fiber and compounds called glucosinolates, both of which support health, but can lead to extra gas when gut bacteria get to work breaking them down. Nutritionist Toby Amidor advises against skipping these great-for-you vegetables and instead making sure you don't consume them in their raw form. 'Cooked crucifers are easier for the gut to digest and can lead to less bloating.' Dairy Products For those with lactose intolerance, dairy can be a fast track to bloating, gas, and even diarrhea. However, Amidor points out that the recommendation by the National Institutes of Health expert panel is that even those with an intolerance might want to find a way to keep dairy in their diets. 'Research shows that people with lactose intolerance can tolerate up to 12 grams of lactose in one sitting, and there are plenty of lower-lactose foods and lactose-free foods that can still be consumed." For example, she says, one cup of milk has 12 grams of lactose, but half a cup of Greek yogurt has 4 grams, and natural cheeses like Swiss have 1 gram per ounce. Other things that can help include consuming lactose with meals instead of on its own, or taking lactase enzyme pills to help mitigate the negative effects. Wheat and Certain Grains Wheat, barley, and rye contain gluten and poorly-absorbed carbohydrates (FODMAPs) that are tough for some to digest. 'Those with celiac disease, gluten sensitivity, or just a sensitive gut, may experience gas and bloating after eating wheat-containing foods,' Gulbin notes. Gradually increasing the intake of these grains can help the gut to adjust, but it's always wise to consult a dietitian if you suspect a grain intolerance. Fructan-Packed Fruits and Vegetables While tasty and flavorful, foods like onion, garlic, apples, and pears are packed with fructans, a type of carbohydrate that's difficult to digest for some. 'Vegetables like onions and garlic have fructose-containing compounds called fructans that are indigestible, especially in those with IBS,' says Gulbin. Similarly, apples and pears contain fiber and sugar alcohols, which are fermentable and can easily cause bloating in a sensitive gut. To make onions and garlic easier on the stomach, try soaking them in water or milk before using them in cooking. Alternatives that impart the flavor of these alliums, like the powder version or garlic-infused oil, can also help minimize bloating. Fruits like apples and pears, on the other hand, can be easier to digest when cooked. Carbonated Beverages It's not just what you eat; what you drink matters, too. 'Fizzy drinks like seltzer waters, carbonated energy drinks, and colas can cause gas build-up in the gut,' says Gulbin. This makes sense since carbonated drinks introduce extra gas directly into your stomach, which can quickly cause bloating and discomfort. To minimize the risk of bloating from a drink, sip it slowly, avoid using a straw, and try gently stirring your carbonated drink and letting it sit for a while, which will help release some of that carbonation. Fatty and Fried Foods Because fat tends to take longer to digest than other nutrients, high-fat foods slow the rate at which the stomach empties and can lead to bloating. To avoid being gassy after that delicious fast-food treat you've been planning for the week, try eating smaller portions of fried foods and avoid consuming fatty stuff late at night (or else it'll disrupt your sleep, too). How To Avoid Regularly Feeling Bloated Besides avoiding the foods above in their most gas-inducing forms, our experts shared these tips to minimize frequent bloating. Eat smaller meals spread throughout the day, rather than fewer bigger meals. Chew and swallow slowly, and eat mindfully to avoid swallowing additional air. Keep a food and symptom journal to identify personal sensitivities. Try enzyme supplements before eating notorious gas-causing foods. If you're adding fiber to your diet, do so gradually to give your gut time to adjust. Don't hesitate to involve a health professional if your home remedies still keep you feeling bloated more often than not. Read the original article on Martha Stewart
Yahoo
4 days ago
- Health
- Yahoo
6 Medications That Don't Mix Well with Dairy, According to Experts
Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points Several common medications interact with dairy, which can affect how well the medicine works. Medications that don't mix well with dairy include some antibiotics and medicine used to treat influenza. You may need to wait for a period of time before and after taking the medication to enjoy dairy foods like milk, yogurt and cheese are some of the best sources of calcium, vitamin D and potassium in the American diet. But dairy may be a concern for those who take some commonly prescribed medications. The combination may prevent the medication from working as intended. 'The calcium in these foods [dairy and milk products] can bind to some medications in the gastrointestinal tract, making both the medication and the calcium unavailable for your body to absorb,' says Christine D. Sommer, Pharm.D. Sommer emphasizes that most of these issues can be avoided by separating the medication from dairy products. Toby Amidor, M.S., RDN, says that dairy offers a variety of health benefits, including supporting bone health and reducing the risk for both type 2 diabetes and high blood pressure. 'Daily consumption of dairy foods like milk, cheese and yogurt is an integral part for building healthy bones throughout the lifespan from early childhood through late adulthood, as they contain essential nutrients for bone growth and development including calcium, vitamin D, phosphorus, potassium and magnesium,' says Amidor. The good news is you can continue to enjoy dairy in your diet and reap the many health benefits by making simple adjustments. Read more about the medications most likely to be affected and how you can adjust your diet to promote optimal absorption. Tetracycline Antibiotics 'The calcium in dairy can form a complex with certain medications such as antibiotics (tetracyclines and fluroquinolones), which decreases how much of the medication and nutrient can be absorbed,' says Erika Gray, Pharm.D. The tetracycline class of antibiotics is used to treat bacterial infections and includes antibiotics like demeclocycline, doxycycline, sarecycline, and tetracycline. Not all antibiotics in this class require separation from dairy to ensure optimal absorption, but for those that do, taking the dose at least two hours apart from dairy is the best practice. Levothyroxine Hypothyroidism is a condition that results in the underproduction of thyroid hormones. Levothyroxine, a medication commonly prescribed to manage this condition, should also be taken separate from milk and other dairy foods. Sommer recommends a four-hour window between levothyroxine and dairy products. It's also suggested to avoid taking these medications with food and instead take on an empty stomach for optimal absorption. Lithium Bipolar disorder is a common mental health condition that is characterized by intense mood swings and changes in energy levels. Lithium is often prescribed to treat bipolar disorder and while it isn't required that it be taken separately from dairy, the drug may influence certain nutrient levels that are found in dairy products. 'Long-term use [of lithium] can potentially lead to a buildup of calcium in the body,' says Amidor. 'Monitoring how much calcium from dairy products and calcium supplements can help minimize this issue.' Baloxavir If you ever find yourself down and out with the flu, you may be prescribed baloxavir as part of your treatment. This antiviral medication should not be taken with dairy products because of its interaction with calcium. The mineral influences the absorption of the baloxavir. This is true for other calcium-rich foods like sardines and tofu, as well as calcium-fortified drinks. Over the counter medications like Tums antacids should also be avoided when taking this medication. 'Tums is 500 milligrams of calcium carbonate, and the same cautions apply with Tums and these different medications,' says Gray. Quinolone Antibiotics This class of antibiotics is used to treat bacterial infections such as urinary and respiratory tract infections. Some, but not all, quinolone antibiotics should be separated from dairy in the diet. One example is ciprofloxacin, a common antibiotic in this group that must be taken separate from dairy. Amidor recommends consuming dairy products two hours before or after taking the medication. Eltrombopag Eltrombopag is prescribed when someone has a condition that results in low platelet count. It's recommended to avoid dairy for two hours before or four hours after taking the medication due to the possibility of calcium binding and blocking absorption of the drug. Our Expert Take A range of medications, from certain types of antibiotics to medicines used to treat influenza or hypothyroidism, can interact with dairy in the diet. But the good news is, you don't need to completely eliminate all dairy. 'Most of the time, it is possible to properly get the most benefit from your medication and still include dairy in your diet—just not at the same time of day,' says Sommer. The time of separation required varies by medication, so it's important to check with your pharmacist for more information. Remember, dairy offers many essential vitamins and minerals in the diet while helping to fill the gaps of nutrients like calcium, potassium and vitamin D. The multiple health benefits make it worth spending the extra time to adjust your dairy intake to avoid interactions with your medications. Read the original article on EATINGWELL
Yahoo
30-07-2025
- Health
- Yahoo
We Asked Dietitians Their Favorite Cheesecake Factory Order—They All Said the Same Thing
And no, it's not boiled chicken and broccoli. Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points Dietitians agree that the SkinnyLicious Grilled Salmon is their top pick at Cheesecake Factory. The dish is an excellent source of protein and fiber and offers up healthy omega-3 fatty acids. Dietitians are fans of other entree options available on the SkinnyLicious menu.A visit to The Cheesecake Factory may seem like you're committing to blowing off your nutrition for the day, but rest assured, that's not the case. In fact, despite the larger-than-life portions you may be familiar with, they've upgraded their menus to accommodate health-conscious diners too. Case in point: The SkinnyLicious menu that's packed with portion-controlled options. It includes dietitians' top pick—the SkinnyLicious Grilled Salmon. Lauren Manaker, M.S., RDN, LD, shares, 'When dining out, it's all about finding dishes that bring joy and nourishment without unnecessary guilt or pressure. The SkinnyLicious Grilled Salmon is a prime example of a meal that feels indulgent yet aligns with thoughtful eating.' Read on to get the 411 on why this dish tops the charts for dietitians and what other options you may want to consider if seafood isn't your jam. SkinnyLicious Grilled Salmon Nutrition Manaker points out that this calorie-conscious menu item not only packs a significant source of protein, but also a good source of dietary fiber and omega-3 fatty acids. Plus, Toby Amidor, M.S., RD, CDN, FAND, points out, 'In a sea of choices in this menu that are over the top in calories, sodium and saturated fat, this is a go-to option that is reasonable in overall calories and saturated fat for a meal, and better than most options on this menu in sodium.' Here's a look at its complete nutrition facts—with the side of assorted vegetables included: Calories: 590Total fat: 36gSaturated fat: 7gSodium: 1,020mgCarbs: 22gTotal sugars: 12gFiber: 7g Added sugars: Information not available Protein: 45g Why SkinnyLicious Grilled Salmon Is a Dietitian's Favorite Order It's a Perfectly Portioned Option Large portion sizes have contributed to increased calorie consumption among Americans. Eating more calories than one needs on a routine basis, especially when dining out, can cause weight gain and may lead to chronic health conditions like obesity and type 2 diabetes over time. However, when restaurants offer right-sized portions, like Cheesecake Factory's SkinnyLicious Grilled Salmon, patrons can satisfy their taste buds for just a fraction of the calories. Manaker shares, 'Compared to other entrees on the menu, this keeps calories moderate, making it an approachable and thoughtful choice without feeling restrictive or sacrificing flavor.' Excellent Source of Omega-3 Fatty Acids If there's one reason to order this dish above all else, it's for its omega-3s, note dietitians. Drew Hemler, RD, CDN, shares, 'The SkinnyLicious Grilled Salmon has a solid omega-3 punch. Most people fall short on heart-healthy fats like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and this salmon dish delivers them in a seriously delicious way.' Research shows that a majority of people do not consume adequate omega-3s, increasing their risk of developing cardiovascular disease. To encourage Americans to eat more food sources rich in omega-3 fatty acids, the Food and Drug Administration recommends consuming seafood sources, like salmon, at least twice per week. Ordering the SkinnyLicious Grilled Salmon on your visit to Cheesecake Factory checks the box on one of your two servings for that week, especially for those who don't enjoy cooking salmon at home, notes Amidor: 'Many people don't know how or don't like cooking fish, and this is a great way to have a healthy option cooked for you just right.' Protein Powerhouse Protein is trending and that's because getting adequate protein at meals helps with satiety, building and supporting lean muscle mass and weight loss and maintenance., The 45 grams of protein this entree provides is a step in the right direction and then some when it comes to meeting your protein goals. Hemler shares, 'It's high in protein without being a calorie bomb. It's 45 grams of protein for under 600 calories, which is a rare find.' Rich in Fiber Most Americans are falling short of meeting the recommended intake of dietary fiber, making it one of four nutrients listed as a public health concern. Finding ways to increase fiber intake, especially when dining out, is essential to better health. Both Manaker and Hemler are big fans of this order's dietary fiber content, with Hemler sharing, 'With 7 grams of dietary fiber per serving, this dish supports satiety, gut health and blood sugar control, which is something you don't often see in restaurant entrees.' Honorable Mentions: Other Healthy Cheesecake Factory Orders Not a salmon fan? Noted. Amidor shares, 'When heading out to a restaurant that has such a large menu that can be confusing, having a few go-tos that are healthy make life easier and less stressful so you can enjoy your eating experience and company.' Consider these other RD-approved options at Cheesecake Factory: SkinnyLicious Chicken Soft Tacos (Calories: 520 | Protein: 32g | Fiber: 13g) Hemler and Manaker are fans of this entree, thanks to its low saturated fat content and hearty serving of lean protein and fiber. Hemler shares, 'The fiber from the tortillas and veggie toppings make this one flavorful, balanced, and satisfying meal.' Tuscan Chicken (Calories: 590 | Protein: 81g | Fiber: 5g) Another dietitian favorite is the Tuscan Chicken, thanks to its high protein offering. Hemler writes, 'This is a powerhouse pick for anyone looking to up their protein game. It has 81 grams of protein and is under 600 calories. Pair it with a side like corn, spinach or broccoli to add even more fiber, phytonutrients and antioxidants.' SkinnyLicious Asian Chicken Salad (Calories: 570 | Protein: 37g | Fiber: 11g) Amidor's alternative choice is a crunchy, vibrant salad. 'This salad is pretty balanced with chicken, salad veggies, almonds and sesame seeds. Plus, if you want to shave down a few calories, go light on the dressing.' Craving something else? It really boils down to ordering with the right nutrients in mind. Hemler encourages clients to scan the entree menu for these three things: At least 30 grams of protein to help keep you full. A minimum of 5 to 7 grams of fiber for digestion and blood sugar support. Ideally, items under 10 grams of total saturated fat to support heart health. Our Expert Take Dining confidently—and with portions in mind—is possible at chain restaurants like The Cheesecake Factory, despite their reputation for serving big entrees and decadent desserts. Dietitians unanimously agree that the SkinnyLicious Grilled Salmon is an excellent choice to order if you find yourself at one of their locations across the globe. Not only does it pack an excellent amount of protein and fiber, two nutrients that help keep you fuller for longer, but it's also a great way to increase your intake of the omega-3 fatty acids DHA and EPA. And, if you're also craving a slice of what they're really known for (after all, it's in the restaurant name!), both Manaker and Hemler encourage you to enjoy a small portion, mindfully, without shame or guilt. Hemler shares, 'One dish or day doesn't define your health journey. Healthy eating is about long-term patterns, not single moments.' Read the original article on EATINGWELL Solve the daily Crossword
Yahoo
30-07-2025
- Health
- Yahoo
5 Supplements to Take for More Energy, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Healthy eating comes first, but supplements can sometimes help fight fatigue. Supplements like iron, vitamin D, B12, nicotinamide riboside and creatine may support energy. Move your body, get enough sleep, stay hydrated and eat enough food to support your of being tired all the time? You may need to take a closer look at your nutrition. Though eating a balanced, nutritious diet should always be your first approach, supplements can sometimes help if it's challenging to meet your nutrient needs through food alone. 'Some nutrient deficiencies can cause fatigue and low energy, like vitamin B12, iron and vitamin D,' says Avery Zenker, M.A., RD, a registered dietitian, adding that a combination of foods and supplementation may help to correct it. Other supplements like NAD+ and creatine may also help with low energy by supporting energy production at the cellular level. We asked dietitians to share the five supplements they recommend for more energy, plus other tips to boost your energy levels. 1. Nicotinamide Riboside NAD+ has become all the rage in the health and wellness world—and for good reason. A derivative of niacin (vitamin B3), NAD+ plays an important role in energy metabolism and cellular function. 'NAD+ is a coenzyme vital to cell health and plays a critical role in two key cellular processes: converting the food you eat into energy and supporting DNA repair,' says Toby Amidor, M.S., RD, CDN, FAND. Healthy lifestyle habits—such as eating niacin-rich foods, exercising regularly and maintaining a good sleep cycle—can help support optimal NAD+ levels. However, a supplement may help to raise your NAD+ levels faster, especially as you age. 'NAD+ levels start to decline as we age, and things like a poor diet, drinking alcohol and not getting enough sleep can affect your NAD+ levels,' says Marita Radloff, M.S., RDN, LD. However, taking the right supplement is key. 'Although a common misunderstanding, NAD+ is not bioavailable, meaning NAD+ supplements or NAD+ IV (what all the celebs are doing) is not effective in elevating NAD+ levels,' says Amidor. Instead, she recommends a precursor called nicotinamide riboside (NR). 'NR is one of the most well-studied and safe NAD+ precursors, with over 50 years of research,' she adds. 2. Vitamin B12 Vitamin B12 deficiency is a common cause of fatigue, as this vitamin is important for converting food into energy. It's primarily found in animal-based foods like meat, seafood and dairy. While some plant-based products—like fortified nutritional yeast and plant-based milks—do contain B12, options are more limited. As a result, vegetarians and vegans are at a much higher risk of deficiency. When it comes to supplements for energy, 'B12 is a top pick for me, especially for vegetarians, vegans or anyone over 50, since absorption declines with age,' says Caroline Thomason, RD, CDCES. 'Also, folks on diabetes medication may be at an increased risk for low B12 levels,' she adds. Studies show that metformin—a popular diabetes medication—reduces absorption of B12, potentially leading to a deficiency. That said, it's not beneficial for everyone. If you're not deficient, then adding this supplement likely won't have a noticeable impact on your energy levels. To be sure, it's wise to get your levels tested, especially if you suspect you're deficient. 3. Creatine To help you sprint a little faster or get in an extra rep or two, a creatine supplement may help. 'One of the main mechanisms of creatine is to provide energy, mainly to your muscles. It does this by replenishing ATP (adenosine triphosphate)—the main energy source to our body's cells,' says Kristin Kirkpatrick, M.S., RDN. During short, intense exercise, your body relies on the phosphagen system (also known as the creatine phosphate system) to quickly produce ATP. Phosphocreatine, a stored form of creatine in the muscles, helps to replenish ATP quickly, allowing you to sustain high-intensity efforts for brief bursts. You can boost your phosphocreatine levels by eating creatine-rich foods—like beef, pork or fish—or through supplements, which provide significantly higher amounts of creatine than food alone. In fact, research shows that a creatine supplement can enhance performance in sports that rely on quick, powerful movements. 4. Vitamin D Just as plants get energy from the sun, so do we—thanks to vitamin D. However, with growing caution around sun exposure and many regions experiencing long, dark winter months, vitamin D deficiency is relatively common. Because of this, many people may benefit from a vitamin D supplement. Vitamin D plays a vital role in overall health by helping regulate blood sugar, reduce inflammation, support immune function and maintain strong bones. It also supports the production and function of neurotransmitters like dopamine and serotonin, which regulate mood and energy levels. Studies show that low vitamin D may lead to fatigue by disrupting the balance of dopamine and serotonin, and by increasing inflammation in the body. 'Supplementing with vitamin D can reduce fatigue and improve energy levels in those who are deficient, but not in those with normal levels,' says Zenker. That said, it's a supplement many adults could benefit from taking. 'Nearly 95% of Americans don't consume the recommended intake for vitamin D, so sourcing from supplements and/or sunlight can be helpful,' says Zenker. 5. Iron Iron deficiency is also common, especially among children, women of childbearing age and pregnant women. Iron is an essential component of hemoglobin—a protein in red blood cells responsible for transporting oxygen throughout the body. Without enough iron, you may experience symptoms like fatigue and weakness. Foods with highly available iron include beef, chicken, fish and fortified cereals. Still, it can still be difficult to meet your iron needs through food alone. If your bloodwork reveals an iron deficiency, your health care provider may recommend a supplement to increase your iron levels. However, experts recommend taking a supplement only if your iron levels are low or if a health care provider recommends one. 'Iron supplementation is not recommended for individuals with adequate iron levels. So, it's not a one-size-fits-all approach but rather a starting point for patients to consider when discussing with their health care provider,' says Kirkpatrick. Other Energy-Boosting Tips Taking a supplement shouldn't be your only strategy for boosting your energy levels. These habits are just as important to help you feel more energized: Eat Regular Meals and Snacks. 'Eating enough total food for energy is the No. 1 thing you can do to support your energy levels,' says Thomason. After all, food provides the fuel (calories) you need to power through your day. Be sure to eat regular meals and snacks to keep your energy steady. Hydrate. 'One of the best things you can do for more energy is staying hydrated,' says Radloff. The best options are sugar-free beverages like plain or sparkling water, unsweetened tea and milk. Get Up and Move. Sometimes all you need is to get your blood flowing to boost your energy levels. 'Being more active overall can help you feel more energized every day, and a small bout of exercise can give you an energy boost within minutes,' says Zenker. Whether it's a 30-minute workout or a two-minute stretch, make time to move your body and feel the benefits! Take Sleep Seriously. If you're sleep-deprived, a supplement probably won't make much of a difference. Try to get seven to nine hours of good-quality sleep per night to help your body recover and prepare for the day ahead. Our Expert Take Fatigue is a common issue many people face. Fortunately, there are many things you can do to support your energy. Along with eating a nutritious diet, taking certain supplements may help. Creatine and nicotinamide riboside are popular supplements that may support energy levels when taken regularly, while iron, vitamin D and vitamin B12 may help if you're deficient. Don't forget about other habits that can affect energy too, like eating enough calories, staying hydrated, being physically active and sleeping enough. 'Using supplements to support energy can absolutely help, but they're often most effective when paired with a healthy and balanced diet, exercise and proper sleep hygiene,' says Amidor. Rather than seeing supplements as a cure-all, think of them as a tool in your overall wellness toolbox. Read the original article on EATINGWELL
Yahoo
09-07-2025
- Health
- Yahoo
Cinnamon Water: Belly Fat Cure or Just Hype? One Dietitian Weighs In
We hate to play favorites when it comes to spices, but if we had to name the one we love best, it's hard to beat cinnamon for its sheer warmth and spicy-sweet kick. Not only does it rank at the top of our spice rack for flavor and versatility, but it could also help us shed unwanted pounds. More specifically, cinnamon water is said to be a delicious weight-loss tonic. But what exactly is it and does it really work? Here, a top dietitian weighs in on the DIY beverage's health benefits, shares an easy recipe and outlines a few potential side effects you need to know about before you sip. 'Cinnamon has been shown to help boost weight loss, control blood sugar in people living with diabetes, lower blood pressure and reduce inflammation,' says Toby Amidor, MS, RD, award-winning nutrition expert and Wall Street Journal best-selling author of Health Shots. In fact, she points to a study in Annals of Family Medicine, which showed that people who consumed 6 grams of cinnamon (about 1 1/4 tsp. ) daily for up to 18 weeks slashed their blood sugar levels and decreased 'bad' LDL cholesterol and triglyceride levels, while increasing 'good' HDL cholesterol levels. And when it comes to supporting weight loss, study results are just as promising. Cinnamon boasts thermogenic properties, which simply means it almost literally helps fire up our metabolism. What's more, an animal study in the journal Nutrients, suggests that supplementing with cinnamon helps prevent obesity by reducing fat accumulation. That said, science isn't, well, an exact science. Or at least it's rarely black and white, cautions Amidor, explaining that the health benefits of cinnamon (and cinnamon water) can be difficult to interpret. 'Higher quality research is needed to clarify the benefits,' she says. She adds that while sprinkling cinnamon on food and beverages in the amounts commonly called for in recipes is safe—as is the amount called for in the study (about 1 1/4 tsp. a day), 'when used in large amounts for longer periods of time, cinnamon can lead to side effects like gastrointestinal problems or allergic reactions.' Some types of cinnamon (like cassia) contain a compound called coumarin, which can affect the liver, she continues. 'Although cassia cinnamon usually doesn't contain enough coumarin to cause significant issues, prolonged use of it can be an issue for people with liver disease,' she cautions. If you have liver-related health issues, consult your healthcare professional before adding cinnamon to your diet. Now that we've addressed all the potential side effects of the spice, especially if consumed in large quantities, let's address the wonders of cinnamon water, which, true to its name, is simply cinnamon-infused H2O—and makes for an easy way to consume the spice. A study in the Journal of the International Society of Sports Nutrition showed that the beverage helps stoke fat-burning and increase lean muscle mass—which is central to keeping our metabolism firing on all cylinders. Why cinnamon in water? Well, you can certainly get the health benefits from sprinkling the spice over oatmeal or in a smoothie. But cinnamon water is simple to make and sip throughout the day, keeping your metabolism humming. Plus the addition of H2O keeps you hydrated, which curbs cravings and wards off dehydration that can hamper fat burning. To make a cinnamon water tonic for weight loss, fill a pot with 3 cups of water and add 3 to 4 cinnamon sticks. Cover and bring to a boil; simmer for about 15 minutes. Let cool (if desired), then pour into a tall glass and enjoy. Refrigerate the remainder (this recipe serves two). Here, a few healthy (and yummy) add-ins for your cinna-cuppa: To infuse your cinnamon water with antioxidants, Amidor recommends adding Manuka honey. 'Native to New Zealand, this variety of honey has proven antioxidant, antiviral and anti-inflammatory activities.' Additionally, studies suggest that honey may support weight loss in part by suppressing hunger hormones. Just be sure to use it in small amounts because it is still a sugar. Not only are ginger and cinnamon complementary flavors, they're also great partners when it comes to encouraging weight loss, as both spices are shown to help rev the metabolism. The proof: A study in Metabolism shows that ginger increases feelings of satiety, while an analysis of studies in Critical Reviews in Food Science and Nutrition reveals that ginger helps whittle belly fat by revving metabolism and suppressing appetite. Is a slimming sip complete without a squeeze of lemon? We think not. And scientists tend to agree: An animal study in Journal of Clinical Biochemistry and Nutrition shows the polyphenols in lemon help curb the accumulation of body fat. More health-boosting tonics: The Pink Salt Recipe for Weight Loss is Taking Over TikTok, but Does It Live up to the Hype? Secret-Ingredient Smoothie Recipe: Find Out How It Can Help Quintuple Fat and Weight Loss A Protein Shake Before Bed Revs Your Metabolism: Burn Fat + Build Muscle as You Sleep This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
