What Is Creatine?

Before we dive into the research, let’s define creatine. Creatine is a naturally occurring compound made from amino acids, the building blocks of protein. It plays a crucial role in energy production, where it helps generate ATP, the main energy source for high-intensity activities like weightlifting, sprinting, and other forms of intense exercise. In fact, about 95% of the body’s creatine is stored in the muscles, where it serves as a quick-access energy reserve for those short bursts of power. This makes creatine particularly valuable during workouts, as it can allow you to perform at a higher intensity for longer periods. 

However, creatine isn’t just limited to enhancing physical performance. Beyond its well-known role in muscle energy, creatine has garnered attention for its potential cognitive benefits, including improved memory and mental clarity, making it a supplement of interest not just for athletes, but for anyone looking to boost both physical and mental performance.

And though your body produces some creatine on its own, it can also be found in small amounts in certain foods, like red meat and fish, or more conveniently, through supplementation.

The Most Common Creatine Myths Debunked

Myth #1: Creatine Is Only For Bodybuilders

One of the most common myths about creatine is that it’s only beneficial for bodybuilders or those looking to bulk up and increase muscle mass. While creatine certainly supports muscle growth, its benefits aren’t limited to muscle growth. In fact, research shows a link between creatine supplementation and improved cognitive function, brain health, and longevity (more on this below), making it a valuable supplement for anyone looking to support their mind and body — not just those lifting heavy weights.

Myth #2: Creatine Causes Kidney Damage

Concerns about creatine harming your kidneys is another common myth that, according to research, is largely unfounded. While it’s important to remember each individual is different, and various underlying conditions may elicit different symptoms, 20 years of research indicates that creatine has no adverse effects on kidney health or renal function in healthy individuals. The myth likely stems from the fact that creatine increases creatinine levels in the blood — a marker used to assess kidney function. However, elevated creatinine levels from creatine supplementation does not indicate kidney damage, but rather it reflects the body’s natural metabolism of creatine. 

Of course, if you have a pre-existing kidney condition or if you’re taking well over the recommended dose, this is where you may run into problems — which is why it’s important to speak with a medical professional before adding or changing the dose of any supplements.

Myth #3: Creatine Leads to Dehydration and Muscle Cramps

Another common myth is that creatine causes dehydration and muscle cramps. This misconception may have originated from the idea that creatine increases intracellular water uptake and retention (or simply, draws water into the muscles), leaving less available for other bodily functions. However, experimental and clinical evidence does not support this claim. In fact, in a monitored clinical study on athletes, there’s evidence to suggest that creatine may help reduce cramping, dehydration, and muscle tightness. Studies that suggest otherwise are self-reported surveys by patients, many of whom were found to be taking well over the recommended dose.

Myth #4: You Need to Cycle Creatine

The idea that you must cycle creatine — taking it for a certain period and then stopping — is a myth with no supportive scientific evidence. When taken at the indicated dose, long-term creatine use is safe — and even beneficial.

Myth #5: Creatine Causes Weight Gain

When it comes to creatine and weight, it’s important to distinguish between muscle gain and fat gain. While creatine does increase water retention in the muscles, there’s no evidence to show creatine supplementation increases fat mass. In fact, the opposite holds true with evidence showing an increase in lean muscle mass, and in some studies, even a decrease in fat mass.

Myth #6: Creatine Causes Hair Loss

This belief that creatine causes hair loss likely stems from a study that suggested a potential link between creatine and increased levels of dihydrotestosterone (DHT), a hormone associated with hair loss. While DHT is a factor in male pattern baldness, the impact of creatine on DHT levels is minimal and not sufficient to trigger hair loss on its own. The reality is that hair loss is typically influenced by a combination of genetic, hormonal, and environmental factors, and isolating any single causation, especially creatine, without substantial evidence overlooks these complexities.

The Research-Backed Benefits of Creatine 

#1 Supports Muscle Growth and Strength

One of the most widely recognized benefits of creatine is its ability to enhance muscle growth and increase strength. It does this by increasing the production of ATP, the primary energy in our cells, allowing for more intense and longer workouts. Numerous studies support these claims, making it one of the most effective supplements for athletic performance.

RELATED: The Healthiest Protein-Rich Foods to Support Lean Muscle Growth

#2 Enhances Brain Function

Emerging research has discovered that creatine supplementation can lead to cognitive benefits. According to research, creatine can enhance memory, reduce mental fatigue, and improve cognitive performance in tasks that require high levels of mental energy. Though beneficial for people of all ages, this is especially beneficial for older adults, as creatine has been shown to support longevity, helping to preserve cognitive function as we age.

RELATED: 12 Brain-Boosting Superfoods That Will Keep Your Mind Sharp

#3 Supports Skin Health

Did you know that applying a topical creatine cream to your skin could reduce the risk of skin aging? When applied topically, research suggests creatine can help improve skin hydration, reduce the appearance of wrinkles, and support the skin’s natural barrier function. This can lead to smoother, firmer, and more resilient skin. Not to mention, creatine has been shown to help protect the skin from environmental stressors like UV radiation and pollution, making it a valuable ally in your skincare routine. As you can see, the benefits of creatine go skin-deep.

RELATED: The Best 15 Foods For Glowing Skin

#4 Benefits Bone Health

As we age, maintaining bone density becomes increasingly important to reduce the risk of fractures and osteoporosis. The good news is that research suggests that consistent creatine supplementation, especially when combined with resistance training, can help increase bone mineral density. To enhance longevity, consider weight-bearing exercises such as brisk walking, hiking, or any exercises using resistance bands or your own body weight.

RELATED: The Benefits of Exercise For Improved Quality of Life

#5 Supportive For Longevity & Overall Wellbeing

Creatine’s benefits extend beyond athletic performance. It has been studied for its potential to support heart health, improve insulin sensitivity, and even reduce the symptoms of certain age-related neurological conditions. Whether you’re an athlete, or just someone looking to improve your overall health, creatine may be a valuable addition to your supplement regimen.

#6 Safe for Long-Term Use

The safety of creatine has been extensively studied, and for healthy individuals, it is considered safe for long-term use. Whether you’re taking it for athletic performance, cognitive enhancement, or general health, creatine supplementation has a solid safety profile when used as directed. That said, it’s important to speak with a medical professional before adding any new supplement to your routine.

Is Creatine Supplementation Right For You?

Deciding whether creatine supplementation is right for you depends on your individual goals, health status, and lifestyle. While creatine is widely recognized for its benefits in boosting muscle strength and athletic performance, supporting longevity and brain health, and benefiting overall well-being, there’s no one-size-fits-all recommendation.

While creatine is generally safe for most people, it’s always a good idea to consult with a healthcare professional before starting any new supplement, especially if you have pre-existing health conditions or are taking medications — it’s important to ensure it’s the right choice for you.

The Takeaway

Creatine is more than just a supplement for fitness buffs — when used as indicated, it serves as a powerful means for enhancing both physical and mental performance. By debunking the myths and shedding light on the truths, you can make informed decisions about how to best incorporate this supplement into your health routine to support athletic performance and longevity.

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Think of this list as your personal shopping guide, serving to help you navigate the healthiest choices for your body without breaking the bank. Because, let’s face it, shopping 100% organic can be pricey. And, it may not be feasible for everyone’s budget. That said, if you’re on a budget, fruits, and veggies as a whole (whether organic or not) are still a super source of nutrients. Plus, they’re a much healthier alternative to processed foods and artificial sugars. So, don’t steer away from the veggie aisle! This list is here to simply help you prioritize your produce shopping so you can make the most of your money while supporting your health.

The 2024 Results Are In! Here Are the Biggest Changes

When it comes to the 15 Cleanest foods, the good news is that nothing was taken off the list! All 15 foods remain from last year, meaning you can continue to shop with peace of mind that they still contain the lowest amounts of pesticide residue. As for the Dirty Dozen, there were no considerable changes, either. However, you should know that grapes moved up to slot #4 (from #8 last year), meaning they were found to contain more pesticides based on recent reports. So, if you’re a grape lover, it’s wise to shop organic!

And for your little ones? The USDA’s first round of new baby food tests was completed, with promising results. Despite the Dirty Dozen list, conventional baby food products were found to contain fewer pesticides than whole food products, suggesting that brands are more conscious of product testing and taking action to reduce pesticide exposure. However, testing is still underway — a complete list is expected next year.

The 2024 Dirty Dozen List

Of the 46 different fruits and veggies tested, these 12 were of the biggest concern. According to the EWG, 209 pesticides were found on Dirty Dozen items, with 95% of samples contaminated and all items containing at least 50 different pesticides, aside from cherries. 

The takeaway? Make these your must-have organic items, when shopping!

#1 Strawberries

#2 Spinach

#3 Kale, collard greens, and mustard greens

#4 Grapes

#5 Peaches

#6 Pears

#7 Nectarines

#8 Apples

#9 Bell and hot peppers

#10 Cherries

#11 Blueberries

#12 Green beans

The biggest culprits from the list? Kale, collard greens, mustard greens, hot peppers, and bell peppers. Each of these sneaky sources averaged just over 100 pesticides, at 103. Close behind was hot peppers, containing 101. Even more alarming? The neurotoxic organophosphate insecticide acephate (which was prohibited from use on green beans in 2011), was found on 6% of sampled green beans.

In better news, the 2024 Clean 15 list!

The 2024 Clean 15 List

Similar to last year, avocados and sweet corn are at the top of the clean list, with less than 2% of samples showing any detectable pesticides! Though, about 10% of the tested produce had traces of two or more pesticides. However, you’ll be happy to know, of all the 15 Clean items, almost 65% had no detectable pesticide residues, and no sample from the cleanest six items tested positive for more than three pesticides. 

So, if you’re going to shop conventional, prioritize these as your prime picks.  

#1 Avocados

#2 Sweet corn

#3 Pineapple

#4 Onions

#5 Papaya

#6 Sweet peas (frozen)

#7 Asparagus

#8 Honeydew melon

#9 Kiwi

#10 Cabbage

#11 Watermelon 

#12 Mushrooms

#13 Mangoes

#14 Sweet Potatoes

#15 Carrots

RELATED: Farmer’s Market Guide: Top Shopping Tips + Benefits of Shopping Local

Pick Your Produce Wisely!

As you know, grocery shopping can be costly! But, the 2024 Clean 15 and Dirty Dozen lists are here to help you prioritize healthy choices without breaking the bank on organic produce. Knowing that foods like blueberries, peppers, and dark collard greens are “dirty,” while foods like avocado and asparagus are “clean” can help you fill your cart with the healthiest and most affordable produce available. So, the next time you’re grocery shopping, check out these lists to help you make informed decisions on what to buy — and don’t forget to check the freezer! Frozen produce can be just as nutritious as their fresh counterparts, but oftentimes, frozen is cheaper!

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Let’s take a closer look at this nutritional gem, where to find it, and eight delicious ways you can add it to your diet. 

RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet

How Watercress Became The Healthiest Vegetable in The World 

The CDC assigns nutrient density scores to what they call powerhouse fruits and vegetables (PFV), which is defined on the basis of nutrient and phytochemical constituents, including 17 important nutrients. Some of these nutrients include vitamins A, C, D, E, K, and B12, as well as protein, calcium, and iron, to name some. 

The produce with the highest ranking nutrient density scores included cruciferous and leafy greens; however, there was only one vegetable that received a nutrient density score of 100, and that was watercress. 

Why are these scores important? Powerhouse fruits and vegetables (PFV) are strongly associated with reduced disease risk, and understanding which foods rank the highest is a great tool to help us better understand which foods to prioritize in our diets. 

What is Watercress & Why is it so Healthy?

Watercress is a leafy green vegetable that has been hailed for its exceptional nutritional profile. It’s low in calories but packed with vitamins and minerals, including vitamin K, vitamin C, vitamin A, calcium, and iron. Watercress also contains powerful antioxidants that help neutralize harmful free radicals in the body, possibly reducing the risk of chronic diseases. 

Watercress also happens to be a rich source of dietary fiber, making it a great superfood for supporting digestion and helping support regularity. 

What Does Watercress Taste Like?

Watercress has a unique and peppery flavor that sets it apart from many other leafy greens. It offers a slight bitterness coupled with a tangy and spicy taste. Some people might even describe it as having a mustard-like zest.

Where to Find Watercress

Want to get your hands on this nutrient-dense powerhouse? The good news is that watercress is a fairly common leafy green, so you can usually find it in various places. Try looking at your local grocery store, farmer’s market, or local health food stores. 

If you can’t find watercress, you can also consider growing your own! It’s considered to be a relatively easy plant to grow, and can be a fun way to ensure a fresh, regular supply.

Best Ways to Eat Watercress

The texture of watercress is crisp, providing a pleasant crunch when fresh. The combination of texture and taste makes it a popular addition to salads, sandwiches, and soups. 

8 Delicious Ways to Add Watercress to Your Diet

#1 Watercress Salad

Toss fresh watercress with cherry tomatoes, avocado, thinly sliced radishes, and a light lemon vinaigrette for a refreshing and nutrient-packed salad.

#2 Watercress Soup

Blend cooked watercress with potatoes, onions, and broth to create a velvety and flavorful soup. Garnish with a dollop of sour cream for extra richness.

#3 Watercress Sandwich

Layer watercress with smoked salmon or turkey, avocado oil-based mayonnaise, and whole grain bread for a tasty and satisfying sandwich.

#4 Watercress Stir-Fry

Sauté watercress with garlic, ginger, and your favorite vegetables like bell peppers and carrots. Add tofu or shrimp for protein, and finish with coconut aminos for a quick and healthy stir-fry.

#5 Watercress Pesto

 Replace basil with watercress in your favorite pesto recipe for a peppery twist. Great for pasta, sandwiches, or as a marinade for grilled meats.

#6 Watercress Omelet

Whisk watercress with eggs, cheese, and diced tomatoes for a nutrient-dense omelet that’s perfect for breakfast or brunch.

#7 Watercress Juice or Smoothie

Blend watercress with fruits like apple, pineapple, or cucumber, and a touch of ginger or mint for a refreshing and nutrient-packed beverage.

#8 Grilled Watercress

 Lightly brush watercress with olive oil and grill briefly. Serve alongside grilled meats or fish.

Watercress: A Nutritional Gem 

Whether you’re looking for new nutrient-dense superfoods to add to your diet or you’re already a big watercress fan, this vegetable is certainly a nutritional powerhouse we should consider enjoying more often. If you’ve never had watercress before, consider experimenting with different ways to add it to your diet. Its zesty flavor and crunchy texture makes it a welcome addition to so many dishes and the perfect addition to a well-balanced diet. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

If you haven’t heard, there’s been recent controversy surrounding the use of aspartame, an artificial sugar substitute. Ahead, we’re sharing what you need to know about the latest research on this artificial sugar substitute and how to remain an educated consumer. 

RELATED: 13 Sneaky Inflammatory Foods to Remove From Your Kitchen

What is Aspartame?

Aspartame is a popular artificial sweetener (also known as a non-nutritive sweetener) designed to provide sweetness without the added calories. This low-calorie sweetener is approximately 200 times sweeter than table sugar, and is found in a variety of low-calorie and sugar-free products, such as diet sodas, and sugar-free gum, yogurt, and desserts.

The History of Aspartame

Aspartame was first discovered in 1965 by James M. Schlatter. Schlatter accidentally discovered the sweetness of aspartame, and since aspartame is nearly 200 times sweetener than table sugar with virtually zero caloric value, it was expected to help reduce obesity rates as well as those with diabetes. 

However, in 1970, the FDA banned the use of aspartame in the US “due to suspicions of causing cancer.” After initial hurdles were faced to have aspartame legalized as a food additive, aspartame then re-entered the market in 1981 at large-scale production, when it was marketed as NutraSweet. 

Despite the ongoing controversy surrounding the long-term use of aspartame, it continues to be a popular artificial sweetener used in North America, Europe, as well as Asia. 

Where is Aspartame Found?

Aspartame is commonly found in soft drinks, powdered drink mixes, sugar-free gums, desserts, candy, and even sugar-free cough drops. If you’re trying to avoid aspartame, be sure to pay close attention to food labels. 

RELATED: Decoding Food Labels: Your Ultimate Food Label Guide For Making Healthier Choices

What’s All The Buzz About Aspartame?

Aspartame has been controversial for decades, but this artificial sweetener has recently been under scrutiny. The World Health Organization’s International Agency for Research on Cancer (IARC) has been called to comment, where they have recently released a statement detailing the potential carcinogenic effects of aspartame. 

Here’s What We Know  

Both the World Health Organization’s International Agency for Research on Cancer (IARC), and the Food and Agriculture Organization (FAO) Joint Expert Committee on Food Additives (JECFA) conducted independent reviews on the health risks of aspartame. Based on their findings, a joint statement was released.

According to IARC, aspartame has been declared as possibly carcinogenic to humans (IARC Group 2B). However, the JECFA maintains that the risks associated with aspartame are primarily related to excessive consumption exceeding the acceptable daily intake. Consequently, the JECFA reaffirmed the acceptable daily intake of 40 mg/kg body weight.

The FDA also responded, and stated that “aspartame being labeled by IARC as possibly carcinogenic to humans does not mean that aspartame is actually linked to cancer.”

Making an Informed Choice That’s Best For You

There’s confusion, disagreements, and ultimately no clear conclusion or overall scientific consensus when it comes to the use of aspartame. That said, it’s important to remain aware of the potential risks and stay up to date on the latest research — for aspartame, and any food. Ultimately, it’s about making informed, and educated decisions based on your unique dietary and health needs. 

The Takeaway 

With new concerns related to aspartame, It’s important to stay informed so you can make the best choices about the foods you consume and your health. The good news is that you’re in charge of your food choices, so limiting ultra-processed foods as much as possible and choosing real, whole foods first is a great way to support your body with the foods it needs to thrive. And, if you have specific questions related to your unique dietary needs, it’s always a good idea to connect with a Registered Dietitian or your healthcare provider. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Our gut contains trillions of these small-but-mighty microbes that affect the way our body handles and stores fat, how it handles blood sugar, and how it responds to hormones that control hunger. Certain gut bacteria have been found to regulate our mood, producing chemicals in our brain like dopamine and serotonin. It’s also been discovered that there’s a “second brain” in our gut that communicates with the brain in our head. This communication plays a vital role when it comes to disease and mental health. 

That said, we want to do everything in our power to keep it healthy! And, if you’re mindful of your diet, keeping your gut happy and healthy is easier than you think. 

RELATED: The Best Foods For a Healthier Gut According to an RD 

How Can Diet Support a Healthy Microbiome?

When it comes to the best nutrients for gut health, probiotics are all the talk. And while there’s no denying the gut-loving benefits of probiotic-rich foods, let’s not forget about one crucial nutrient: fiber. From reducing bloat and indigestion to lowering the risk of constipation and GI-related disorders to supporting overall gut health, fiber is a crucial nutrient for your microbiome. As it turns out, 95% of Americans aren’t getting enough dietary fiber. Think of fiber as fuel for your gut — it’s what feeds the good bacteria in our gut and regulates our digestive health. Our microbiome then extracts the fiber’s nutrients, vitamins, and energy, which has a majorly beneficial impact on our well-being. 

These trillions of tiny little microorganisms living in our digestive system thrive off of what we feed them. While there are lots of fiber supplements on the market, there’s no need for that. All you need is a healthy diet full of fiber-rich foods!

The Best High Fiber Foods for Promoting a Healthy Gut

#1 Raspberries

This yummy fruit is great for adding a bit of fiber to your diet. Just one cup contains 8 grams of filling fiber with just 64 calories. They’re packed with anthocyanins —  antioxidants that reduce free radical damage and support heart health. Enjoy some with your morning bowl of oatmeal, blend them into a gut-loving smoothie, or toss them into a breakfast bowl with unsweetened Greek yogurt and granola. 

#2 Asparagus

If you’re looking to support gut health, you’ll definitely want to include this superfood. Not only is asparagus packed with fiber, but it also contains high amounts of vitamin A, K, and folate. And because it’s a natural diuretic and packed with prebiotics, it also helps reduce bloating (this tidbit can come in handy if you experience PMS-related belly bloat).  You can either grill or bake asparagus for a healthy side dish.

#3 Jerusalem Artichokes

Jerusalem artichokes, also known as sunchokes, are a superhero food for your gut! Shave some raw Jerusalem artichoke over your salads, roast them with your favorite veggies, or as a garnish with soup.

#4 Beans

Beans are an excellent source of fiber. One cup contains 13-19 grams (around 50% of your daily needs), depending on which type you choose.  Whenever you find the chance, toss in black beans, kidney beans, or red beans to your wraps, salads, and bowls. 

#5 Garlic

It’s a well-known fact that garlic goes with everything. Not only that, but it’s wonderful for your microbiome. It contains prebiotic fiber, fiber that feeds our good gut bacteria! Add it to stir-fries, baked fish, or sautees each time you’re cooking.

#6 Bananas

Bananas are incredible at restoring happiness within our gut. They’ll help reduce bloating and aid against inflammation. To get all of their gut-supporting benefits, try snacking on bananas that are a bit green in color. Green bananas contain resistant starch which helps support a healthy microbiome.

Some other ways to enjoy them? Nosh on one for a snack or add a frozen banana to your morning smoothie for added creaminess and a fiber boost. 

#7 Avocados 

If you need another reason to load up on avocado toast, this is your sign. I mean, what isn’t this creamy fruit good for? It’s full of heart-healthy fats, one of the best foods for glowing skin, and yes — it’s amazing for gut health too! With 13 grams of fiber, you’ll get just about 50% of your daily fiber needs from one fruit. 

Add avocado to your smoothies, use it in place of butter or mayo, blend it into a creamy dip or dressing, or add it to your soups and salads. 

RELATED: 7 Reasons to Add Avocado to Your Diet

#8 Oats 

Rich in beta-glucans, a soluble fiber known to lower LDL (bad) cholesterol and reduce blood sugar, oats are a top contender when it comes to gut-supporting foods. A 1-cup serving clocks in at 7.5 grams of fiber — impressive! Enjoy them in a warm breakfast bowl, blend them into homemade oat milk, or grind them into oat flour and use them as the base for baked goods.

RELATED: How to Make Overnight Oats + 5 Variations to Keep You Full Until Lunch 

#9 Almonds

Almond butter, almond milk, almond flour…  with so many options, it’s easy to enjoy this nutrient-dense nut! Aside from being full of fiber, almonds are loaded with plant-based protein, heart-healthy fats, and vitamins and minerals like Vitamin E and magnesium.

Make them into a homemade trail mix, use them as a topping for smoothies and salads, chop them up and use them as the crust for baked fish or chicken, or enjoy them plain alongside fresh fruit or yogurt!   

#10 Chia Seeds 

If you’re not already loading up on these tiny superfoods, you’ll want to start! Aside from being rich in potassium, magnesium, iron, and heart-healthy Omega-3s, chia seeds are a rich source of fiber with nearly 10 grams per 1-ounce serving. 

Make them into a chia seed pudding or homemade jam, add them to your smoothie, or sprinkle them into your baked goods!

#11 Collard Greens

Step aside kale and spinach, there’s another leafy green in town! And it’s packed with nutrients that support digestion and gut health. Full of fiber (an impressive 8 grams per cup), Collard greens are one of the best veggies to add to any healthy diet. As a cruciferous veggie, they contain sulforaphane, a plant compound known to bust inflammation and balance gut microbiota. 

Stuff it with smashed chickpeas or tuna for lettuce wraps, saute it with garlic and olive oil, or add it to soups and pasta dishes.

The Bottom Line 

A helpful hint when choosing fiber-rich foods is to always think “real, whole foods.” Reach for beans, legumes, and whole grains, as well as whole fruits and veggies. Shifting your diet from one that is meat-focused with lots of processed foods to a diet that is rich in plants can have a significant impact on your health. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

But, if you’ve yet to hop on the dairy-free milk trend, you may be overwhelmed with the number of options you have. Plus, the initial switch can feel challenging at first if you’re giving the non-dairy milk a try due to dietary restrictions. I mean, let’s face it, not all plant-based milk has the same creamy consistency dairy-based milk does. But, don’t worry, many do! In fact, some of our favorite non-dairy milks are even sweeter and creamier than a tall glass of dairy milk, and they come with some impressive health benefits!  

So yes, you can still have your creamy coffee creamer in the morning or milk with your morning bowl of oats.  The great news is that there are quite a few dairy-free milk options out there that provide you with some of the same nutrients as cow’s milk (i.e., calcium and protein). 

So, let’s jump in and look at the seven best milk alternatives you need to try ASAP. These will have you ditching dairy milk in no time. 

The 7 Best Milk Alternatives  

Oat Milk 

Oat milk — the trendy plant milk alternative we just can’t get enough of. Chances are, you will find oat milk lattes at just about every coffee shop you go to. It’s thick, creamy, and makes the perfect addition to any warm or iced drink. However, this dairy-free milk isn’t only great with your morning cup of joe, it’s also an excellent dairy-free milk option for anyone who is looking for a creamy and mild-flavored dairy-free option to add to their favorite dessert recipe, or to make into a healthy vegan chocolate milk to enjoy after your favorite FitOn workout. 

Consistency & Flavor: Oat milk is thick, creamy, slightly sweet and pairs well with just about anything. 

Nutritional Benefits: This milk alternative is soy-free, a great source of B vitamins, fiber, and even contains a decent amount of protein. What’s not to love?

Good to know:  If you like your milk creamy, but not overpowering, then you may want to jump on the oat milk bandwagon. This dairy-free milk does not disappoint and makes a convenient option. Just be sure to read the ingredient labels! Some varieties contain hidden additives and sneaky ingredients like processed oils or sugar.

Cons: This milk is not a good option for anyone who is following a grain-free diet or those who are on a low-carb or ketogenic diet as it is higher in carbs than other dairy-free options on this list. 

Taste: Mild & sweet. 

Works best with: Coffee, tea, smoothies, desserts. 

How to Use Oat Milk:

• Make a creamy oat milk coffee or matcha latte
• Use it as the base in a thick, protein-rich post-workout smoothie
• Swap it for dairy milk in a savory soup or sauce
• Blend up a decadent chocolate pudding with oat milk as your liquid of choice

RELATED: We Tried 5 Different Ways to Drink Oat Milk & This One Was Our Favorite 

Homemade Oat Milk Recipe

Oat milk is having its moment, and we’re here for it. Let’s face it, we’re adding this creamy dairy-free milk into everything! But rather than splurging on pricey store-bought brands that contain ingredients like canola oil and gums, make your own with this simple two-ingredient recipe.

Ingredients:

• 1 cup rolled or steel cut oats
• 3-4 cups water 
• ½ – 1 tsp vanilla extract

Optional add-ins:

• 1-2 medjool dates, pitted (or 1-2 tbsp sweetener of choice)
• Pinch of flaky sea salt
• Flavorings such as cacao or cinnamon

Directions:

Step #1: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. Taste test and adjust sweetness or flavorings as needed. 

Step #2: Pour mixture through a mesh strainer or nut milk bag and into a large pitcher or sealable glass jar, separating the oat milk from the oat pulp.

Step #3: Store the oat milk in an airtight jar, discarding the pulp or saving for future recipes.

Step #4: Drink immediately or store in the fridge for 3-5 days. 

Note: In order to avoid a slimy texture from the oats, blend for 30 seconds – 1 minute maximum

Coconut Milk 

Looking for a creamy dairy-free milk alternative? Coconut milk may be the creamy beverage you’ve been searching for. The best part about coconut milk is that it comes in many different varieties, and is one of the most popular dairy-free milk options out there. You can find canned coconut milk that still has the fatty coconut cream to use in things like smoothies, or coconut milk from a carton that can be used in place of milk in things like baked goods. 

Consistency & Flavor: Canned coconut milk is super creamy, full of healthy fat, and makes the perfect addition to a dairy-free latte or creamy and nutrient-dense smoothie. 

Nutritional Benefits: When bought in its canned version, coconut milk is typically free of added oils and stabilizers and comes in different options such as full-fat or lite. 

Good to know: The coconut milk you find in a carton works well if you need a ready-for-you milk replacement that has a thinner consistency. Although it’s not nearly as creamy (as it doesn’t contain that fatty coconut cream layer like the canned version does) this variety comes in various flavor options like vanilla, chocolate, and even coconut-cashew. To keep it healthier, stick to the unsweetened versions! 

Cons: Not a big fan of coconut? You may want to skip out on the coconut milk craze as it does have a pretty strong coconut flavor. 

Taste: Tropical, coconutty, and slightly tangy. 

Works best with: Coffee, smoothies, thickening vegan sauce or soup recipes, added to desserts. Canned coconut milk can also be made into a delicious vegan whipped cream. 

How to use coconut milk:

• Use it as the base for a curry 
• Freeze it into ice cubes and use it as an ice replacement in your smoothie 
• Make it into a healthy coconut whipped cream 
• Add it to your coffee or froth it into a latte
• Use it as the base liquid for chia pudding or overnight oats 

2-Ingredient Homemade Coconut Milk

Once you try this 2-ingredient homemade recipe, you’ll never go back to store-bought coconut milk! It’s thick, creamy, and can be easily modified with any flavor additions. 

Ingredients:

• 2 cups unsweetened coconut, shredded
• 4 cups water 
• ½ tsp vanilla extract

Optional flavor add-ins:

• 1 medjool date, pitted (or 1 tbsp sweetener of choice)
• Pinch of flaky sea salt

Directions:

Step #1: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. Taste test and adjust sweetness or flavorings as needed. 

Step #2: Pour mixture through a mesh strainer or nut milk bag and into a large pitcher or sealable glass jar, separating the liquid from the coconut pulp.

Step #3: Store the liquid in an airtight jar and discard the pulp or save for future recipes.

Step #4: Use immediately or store in the fridge for 3-5 days. 

Note: Because there are no fillers or stabilizers, the top layer may solidify into a coconut cream while stored in the fridge. To reestablish a smooth consistency, simply give the mixture a good shake while the lid is secured.

Almond Milk 

One of the more popular and most readily available dairy-free milk choices. This creamy nut milk is affordable, versatile, and quite simple to make yourself!

Consistency & Flavor: Almond milk is versatile, has a mild taste, and can be used in just about anything you would use dairy milk in. It is lighter and slightly sweeter than dairy milk, with a subtle nutty flavor. 

Nutritional Benefits: It’s low in calories (with unsweetened store-bought brands containing just 30-35 calories per cup), low in sugar, and rich in Vitamin E. 

Good to know: Imagine all your favorite dairy-filled foods made with almond milk. In addition to milk, you can find almond milk-based coffee creamers, yogurt, cheese, chocolate, and so much more. When it comes to convenience and variety, almond milk wins. 

Cons: Almond milk would not be suitable for those with an almond allergy or sensitivity, and it’s not the creamiest dairy-free milk option, so it may take some getting used to if you are used to a creamier consistency. 

Taste: Mild & sweet. 

Works best with: Coffee, smoothies, baked goods, chia pudding, poured over a bowl of oats. 

How to Use Almond Milk:

• Use it as a 1:1 substitute in any baked goods
• Use it as the base for cereal or splash it over granola 
• Make a whipped cauliflower or potato mash by blending almond milk with your roasted veggies of choice 
• Enjoy it plain alongside breakfast, lunch, or dessert 

Homemade Almond Milk Recipe

Store-bought almond milks are full of sneaky additives like gums, oils, and excess sugar. And more often than not, they’re just watered down blends that hardly contain any almonds at all! So why settle for subpar when you could save your money, benefit your health, and make your own two-ingredient blend? 

Ingredients:

• 1 cups raw almonds
• 4 cups water 
• ½ tsp vanilla extract

Optional flavor add-ins:

• 1-2 medjool dates, pitted (or 1-2 tbsp sweetener of choice)
• Pinch of flaky sea salt

Directions:

Step #1: Cover almonds with water and soak overnight (or at least 12 hours) in a bowl. 

Step #2: Drain and rinse your almonds, discarding the soaking water. 

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. Taste test and adjust sweetness or flavorings as needed. 

Step #4: Pour mixture through a mesh strainer or nut milk bag and into a large pitcher or sealable glass jar, separating the almond milk from the almond pulp.

Step #5: Store the almond milk in an airtight jar, discarding the pulp or saving for future recipes.

Step #6: Drink immediately or store in the fridge for 3-5 days. 

Hemp Milk

Hemp milk is a go-to choice for the vegan health nut, and that’s because this milk packs in a healthy dose of nutrients, including essential fatty acids and all essential amino acids (yes, it’s a complete protein!). And, although it’s rich in healthy fats, it’s still lower in calories than dairy milk. You really can’t go wrong with hemp milk when it comes to its nutritional value. 

Consistency & Flavor: When it comes to consistency, hemp milk can be compared to skim milk in terms of thickness. While hemp milk has a mild taste, it is more earthy and less sweet than other plant-based milk alternatives. 

Nutritional Benefits: Lower in calories, high in healthy fats, and an excellent source of essential vitamins, and minerals.

Good to know: Hemp milk is one of the more hypoallergenic dairy-free milk options out there and it tastes delicious in smoothies or poured over a warm bowl of oatmeal. 

Cons: One thing to consider is that hemp milk is not as creamy as coconut or cashew milk, so it may not work for recipes that require a creamier milk option. Hemp milk also has a pretty strong nutty taste, so if you’re not big into the taste of hemp seeds, you may be a little put off by the flavor at first. However, there are plenty of ways to introduce this milk into your diet to help you get used to the flavor! If you want to give hemp milk a try, start by blending it into your smoothies. 

Taste: Nutty & earthy. 

Works best with: Smoothies, desserts. 

How to Use Hemp Milk:

• Make it into a protein-rich shake with cacao or cocoa powder, banana, nut butter, and an optional scoop of protein 
• Use it as the base for overnight oats — try our Banana Bread or Very Berry recipe!
• Give your pancake batter a nutritional boost by swapping out dairy or other plant milk for hemp milk

Homemade Hemp Milk Recipe

Homemade hemp milk is not only rich in nutrients (like plant-based protein), but it’s also one of the easiest homemade non-dairy milks to make. With no soaking or straining required, you’ll have a freshly made creamy mixture in less than 5 minutes. 

Ingredients:

• ½  cup hemp seeds, hulled
• 3-4 cups water 
• ½ – 1 tsp vanilla extract

Optional flavor add-ins:

• 1-2 medjool dates, pitted (or 1-2 tbsp sweetener of choice)
• Pinch of flaky sea salt

Directions:

Step #1: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. Taste test and adjust sweetness or flavorings as needed. 

Step #2: Pour mixture into a large pitcher or sealable glass jar and store in the fridge. 

Step #3: Drink immediately or store in the fridge for 3-5 days. 

Note: No straining is necessary with this non-dairy milk, but if you’d like a thinner consistency, strain through a nut milk bag.

Cashew Milk

Cashew milk is becoming more popular. It’s creamy and it makes a great addition to both sweet and savory recipes — add it to a plant-based cheese sauce or use it for a delicious dessert! 

Consistency & Flavor: Rich, creamy, and slightly sweet with a mild nutty flavor. It’s great for any recipes or add-ins where you want a creamy flavor — use it as a sub for both whole milk or cream!

Nutritional Benefits: When making homemade cashew milk, the nutritional benefits are amplified since this milk alternative doesn’t require straining. This means you’ll get all the fiber, protein, and nutrients, while still keeping calories low (only 30-50 calories per cup!). 

Good to know: Cashew milk is fairly versatile. You can use it in your morning cup of coffee or tea, blended into your smoothies, or added to many of your favorite recipes that need some added creaminess. 

Cons: Cashew milk comes with a bit of a higher price point than some of the other options. But, it’s easy to whip up at home! Plus, this is one of the few dairy-free milks that doesn’t require straining. So you’ll save both money and time! Simply blend up soaked cashews with water and any flavoring preferences of your choosing.

Taste: Mild & sweet. 

Works best with: Coffee, smoothies, desserts, vegan sauces, or curries. 

How to Use Cashew Milk:

• Make a creamy vegan “cheese” sauce
• Add it to your smoothies or use it to make a creamy banana nice cream 
• Use it as a coffee creamer replacement 

Homemade Cashew Milk Recipe

The best part about homemade cashew milk? It’s simple to make (with just two ingredients needed), one of the creamiest non-dairy milks, and requires no straining! All you need to do is toss your ingredients into a blender and serve it up. 

Ingredients:

• 1 cup raw cashews
• 4 cups water 
• ½ – 1 tsp vanilla extract

Optional flavor add-ins:

• 1 medjool date, pitted (or 1 tbsp sweetener of choice)
• Pinch of flaky sea salt

Directions:

Step #1: Cover raw cashew nuts with water and soak for 4 hours minimum, or overnight.

Step #2: Drain the cashew nuts and discard any liquid. Rinse well.

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. Taste test and adjust sweetness or flavorings as needed. 

Step #4: Pour mixture into a large pitcher or sealable glass jar and store in the fridge. 

Step #6: Drink immediately or store in the fridge for 3-5 days. 

Note: No straining is necessary with this non-dairy nut milk. But if you’d like a thinner consistency, you may choose to strain your cashew milk.

Macadamia Milk

This indulgent milk alternative is a newer dairy-free find but based on its sweet, creamy taste, we’re willing to bet macadamia nut milk is here to stay. It tastes delicious in morning lattes, smoothies, baked goods, and really as a substitute for any dairy recipe!

Consistency & Flavor: This non-dairy milk is smooth, rich, and slightly sweet yet nutty. It has an indulgent, almost silky taste that elevates the richness of any dish.

Nutritional Benefits: Macadamia milk contains about a third of the calories in cow’s milk, making it a weight loss-friendly option. While it’s low in carbs, it contains heart-healthy monounsaturated fats.

Good to know:  Although it’s rich and creamy, macadamia milk’s flavor isn’t overpowering, making it a great substitute for most dairy dishes.  

Cons: Macadamia nuts are expensive, hence the higher price point on this creamy plant milk. While it may not be an affordable everyday option, it’s a yummy treat when you’re feeling like a splurge!

Taste: Mild, slightly sweet & slightly nutty. 

Works best with: Coffees or lattes, smoothies, meal prep breakfasts like overnight oats

How to use Macadamia Milk:

• Treat yourself to a yummy morning latte.
• Use it as a creamy dairy substitute for whole milk or cream in recipes.
• Make a chia pudding or warming bowl of oats with macadamia milk as the base. 

Homemade Macadamia Milk Recipe

Have you ever wandered past macadamia milk in the grocery aisle and wondered if this luxurious nut milk is worth the splurge? When it comes to taste and price tag, we’ve got one better for you: homemade macadamia milk. It’s every bit as tasty (even better, in our opinion) and comes without additives or the expensive price tag.  

Ingredients:

• 1 cup raw macadamia nuts
• 4 cups water 
• ½ – 1 tsp vanilla extract

Optional flavor add-ins:

• 1 medjool date, pitted (or 1 tbsp sweetener of choice)
• Pinch of flaky sea salt

Directions:

Step #1: Cover macadamia nuts with water and soak for 2-4 hours.

Step #2: Drain and rinse your macadamia nuts, discarding the soaking liquid. 

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. Taste test and adjust sweetness or flavorings as needed. 

Step #4: Pour mixture through a mesh strainer or nut milk bag and into a large pitcher or sealable glass jar to separate the macadamia nut pulp. While this step is not necessary, it ensures a creamier non-dairy milk blend.

Step #5: Store the macadamia milk in an airtight jar in the fridge.

Step #6: Drink immediately or store in the fridge for 3-5 days. 

Hazelnut Milk

Coffee and chocolate lovers, this one is for you. Hazelnut Milk has the perfect balance of sweet and creamy and tastes decadently delicious on its own.   

Consistency & Flavor: Creamy, smooth, and slightly nutty with a hazelnut flavor

Nutritional Benefits: Rich in B vitamins such as B1, B2, and B6, full of Vitamin E and essential fatty acids. Plus it’s low in calories!

Good to know: This dairy milk alternative has a hazelnutty taste that tastes best in sweeter recipes or foods. 

Cons: Hazelnut Milk is lower in protein, rather expensive, and not as widely available in stores and restaurants. 

Works best with: Anything coffee or chocolate flavored, or anything sweet! 

How to use Hazelnut Milk:

• Make a chocolate hazelnut milk by adding cacao and an optional hint of sweetener to your hazelnut milk base. 
• Add it to your coffee or morning latte.
• Make chocolate hazelnut overnight oats or chia pudding.  

Homemade Hazelnut Milk

While Hazelnut milk may sound indulgent, this DIY hazelnut milk recipe is as simple as it gets. Made with just two main ingredients plus any flavor add-ins, blend up a delicious batch and indulge away.

Ingredients:

• 1.5 – 2 cups raw hazelnuts
• 4 cups water 
• ½ -1 tsp vanilla extract

Optional flavor add-ins:

• 1-2 medjool dates, pitted (or 1-2 tbsp sweetener of choice)
• 1-2 tbsp unsweetened cacao or cocoa powder
• Pinch of flaky sea salt

Directions:

Step #1: Cover hazelnuts with water and soak overnight (or at least 12 hours) in a bowl. 

Step #2: Drain and rinse your hazelnuts, discarding the soaking water. 

Step #3: Add all of the above ingredients, including any flavor add-ins, to a high-speed blender. Once the lid is secure, blend on medium-high until your mixture is smooth and creamy. Taste test and adjust sweetness or flavorings as needed. 

Step #4: Pour mixture through a mesh strainer or nut milk bag and into a large pitcher or sealable glass jar, separating the hazelnut milk from the hazelnut pulp.

Step #5: Store the hazelnut milk in an airtight jar, discarding the pulp or saving for future recipes.

Step #6: Drink immediately or store in the fridge for 3-5 days.

The Bottom Line

With so many dairy-free milk options, you’ll never have to feel like you’re missing out on all the dairy-filled goodness! Benefit your health without sacrificing taste with these yummy dairy-free alternatives. Make it fun by testing each one of these out to see which one you like best! You may be surprised to find a few favorites that supercharge your already healthy eating diet. 

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

So, with this in mind, let’s take a look at the role protein can play in supporting your health.

RELATED: Complete vs. Incomplete Protein: What’s the Difference?

What is Protein?

Proteins are made up of amino acids, which are the building blocks of life. We use proteins and amino acids to create various reactions in the human body, such as making enzymes, DNA, hormones, neurotransmitters, hair, blood, connective tissue, and of course, muscle. Knowing the important role protein plays within the body, it’s safe to assume a lack of protein could be problematic. 

Benefits of Protein 

Protein can impact everything from muscle mass to immune function and bone health. So, what happens when you don’t eat enough protein? Well, all of these areas suffer — slower recovery time, increased risk of injury, and susceptibility to illness. No fun! 

Protein, Satiety & Weight Management

Another important thing to note about protein is that it’s known to be the most satiating macronutrient. A research study found that consuming a protein-rich breakfast resulted in increased satiety throughout the morning. A lack of protein can have the opposite effect, leading to increased hunger and more cravings! 

The takeaway? Getting enough protein in our meals and snacks is a key part of keeping us nourished and satiated throughout the day. What’s more? Increased satiety is associated with improved appetite control, reduced sugar cravings, and weight loss, meaning increased protein intake can support weight management and healthy eating habits.

Read on to find out how to get enough protein and how much you need!

How Much Protein Do You Need?

While there’s certainly no shortage in protein, some of us may not be getting enough without even knowing it. Scientists don’t always agree on how much is enough; somewhere from 0.8 — 2 grams per kilogram of body weight is recommended depending on age and athletic status. 

If you’re recovering from an injury or suffering from gastrointestinal conditions such as low stomach acid or gut damage, you may require even more.

Calculate How Much Protein You Need 

Understanding how to get enough protein in your diet is essential. Here’s how to calculate how much you need!

Step #1: Calculate your weight in kg by taking your weight in pounds and dividing it by 2.2

Step #2: If you fall into the average range when it comes to recommended daily protein intake, then take your weight in kg and multiply that by 0.8 grams. 

Here’s an example of what this looks like: 

150 lbs divided by 2.2= 68 kg

68 kg times 0.8= 54 grams of protein per day 

Signs You’re Not Eating Enough Protein

What happens when you don’t eat enough protein? Well, it depends on the severity of the protein deficiency.

True protein deficiency is typically seen in developing countries leading to serious conditions like Kwashiorkor or stunted growth in children. Less extreme symptoms, while more common, are easily dismissed or confused by something else. Find out what happens when you don’t eat enough protein and several telltale signs that you may not be getting enough.

#1 Muscle Loss & Weakness

Our muscle tissue is composed mostly of amino acids. Meaning, to grow and restore our muscles, we need adequate protein to spare our own muscles. If we’re deficient in protein, our body will resort to using stored lean muscle mass, which leads to muscle loss or wasting. It can also lead to muscle weakness that can result in pulling a muscle and muscle atrophy.

#2 Bone Injuries and Fractures

We require amino acids to build and repair not just our muscles but also our bones. Building bone density is closely related to how much muscle you have, as bones get stronger when muscle mass increases (as a way to meet muscular needs). Insufficient protein intake has been linked to lower bone mineral density, decreased bone strength, increased risk of fractures, weakened joints, and in extreme cases, Osteopenia.

#3 Slow Recovery

If you find you’re slow to recover from injuries or tough workouts, or your cuts and wounds are taking longer to heal, it could be related to your protein intake. A lack of protein slows down recovery time from injuries and wound healing. The same can be true about recovering from surgery, fractures or sprains, and other exercise-related injuries.

Getting adequate amounts of protein is especially important for post-workout recovery! Wondering what to eat after a tough gym sesh? Here are the best foods to feed your muscles. Hint: protein is one of them!

#4 Weak Nails, Skin & Hair

If you have weak and brittle nails, skin that is dry and flaky, or hair that is brittle and thinning, these may be early signs that your body is not getting enough protein. Skin is made of proteins such as keratin, collagen, and elastin, and hair is made up of keratin. When these proteins are lacking in the diet, your nails, skin, and hair pay the price.

#5 Poor Immune Function

Another consequence of not eating enough protein? Increased risk of sickness and illness. Proteins are essential in supporting the immune system by making antibodies that signal white blood cells to fight off intruders, bacteria, and viruses. Proteins also play a critical role in various detoxification pathways to transport waste and toxins. Even the master antioxidant, glutathione, is made of amino acids. So, make sure to eat enough protein, especially if you are prone to getting sick; otherwise, it could result in increased or repeat infections.

#6 Mind & Mood

Another area to be mindful of is your mood and mental health. A lack of protein could mean that your body cannot make enough hormones and neurotransmitters that relay information between cells and nerves, respectively. An example of this is serotonin and dopamine, which are made up of amino acids and regulate our mood and happiness. 

How to Get Enough Protein: Best Food Sources

As we previously mentioned, not all protein is created equal! There’s a difference between complete and incomplete proteins, which is based on the protein source (i.e. animal or plant foods). Here’s what you need to know.

Animal Protein Sources

The best sources of protein include animal products like eggs, beef, poultry, pork, fish, shellfish, dairy such as cottage cheese, Greek yogurt, whey protein, and cheeses. 

These animal-based options are complete proteins, which means they have all nine essential amino acids your body needs and offer anywhere from 10 – 28 grams of protein per 3 oz portion. 

Animal Protein Hack 

If you eat animal-based proteins, getting enough protein in your diet is quite easy. But, if you’re looking for another easy way to up your protein intake without altering the taste of your food, try adding collagen or gelatin to your coffees and smoothies!

Some other ways to increase your animal-based protein intake?

• Make a dip for your veggies using Greek yogurt, lemon, and herbs
• Add extra eggs (or egg whites) to your morning breakfast 
• Pre-prep a dozen hard-boiled eggs and keep them in your fridge for a quick snack

Plant-Based Protein Sources

Wondering if you can get enough protein if you don’t eat meat? Simply prioritize protein-rich plant foods!

The best plant sources of protein include tofu, tempeh, seitan, lentils, beans, whole grains, seeds, nuts, and even some vegetables like broccoli and kale in large quantities.

Keep in mind, plant-based proteins are not always complete proteins. This means you’ll need to put a bit more thought into how to get enough protein when planning your meals! To obtain a full amino acid profile on a plant-based diet, you’ll need to eat various plant-based protein sources (e.g., beans and rice) to avoid a lack of protein and create a complete source for your body to utilize.

Plant-based proteins offer significantly less protein than animal-based proteins, which means you will have to eat more of them to get adequate intake. With that said, plant-based proteins are much more sustainable and environmentally friendly compared to meat. And, getting enough protein on a plant-based diet is easier than you think! It just requires more attention to your food choices.

Plant-Based Protein Hack

Other great ways to sneak more plant-based protein could include adding hemp seeds to soups, tahini to vegetables, edamame to salads, and spirulina. Also, keep your eye out for pasta made of lentils and other legumes, as they are also great high protein additions.

Adding a scoop of plant-based protein powder to your smoothie is another great way to sneak in some added protein. Just be sure to check the ingredient list and avoid protein powders with added sugar and artificial ingredients. 

Final Thoughts

Now that you know what happens when you don’t eat enough protein, use these simple tips to avoid protein deficiency! Protein isn’t just for bodybuilders and professional athletes; it’s important for all of us striving for a healthy lifestyle. The good news is that getting enough protein doesn’t have to be overly complicated. There are endless animal and plant-based options to meet your protein needs. By including protein-rich foods in every meal, you are creating a foundation for a healthy mind and body.

Ready to see just how delicious healthy eating can be? Consider joining FitOn PRO for access to personalized meal plans and exclusive recipes to reach your fitness goals faster without counting calories and with foods you’ll love to eat.

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

With increased awareness of dietary sensitivities, regular cow’s milk has been targeted as a product to avoid. Although cow’s milk is one of the most nutritious foods, due to lactose intolerance or milk protein allergy, many people have a hard time digesting dairy or need to completely eliminate it from their diet. As a result, there has been an influx of “mylk” alternatives. Some have been around longer than others (soy, rice, hemp), while some new options have just hit the aisles (flax, black sesame, pistachio). While taste and nutritional value vary for each, here are various types of milk or mylk alternatives to choose from.      

The Most Popular Kinds of Milk 

Cow Milk

Cow’s milk is the most commonly consumed milk and a good source of high-quality protein. It’s naturally rich in calcium, B vitamins, and phosphorus. It’s also often fortified with vitamins A and D, making it a very nutritious food for both children and adults. Whole milk has the highest calories and fat compared to low-fat and nonfat options. Organic and rBST-free milk are the safest options as they are free from hormones that boost milk production. 

Almond Milk 

Almond milk is one of the most readily available and popular non-dairy milk options, if not the most popular. This is due to its refreshing and mild taste. But not all almond milks are created equal. Many are quite thin, making them a better option for cereals, oatmeal, or baking. Additionally, almond milk can come with a list of other ingredients such as inflammatory oils like rapeseed or canola. 

Homemade almond milk is simply the best. You can control the ingredients and make it as thick or as thin as you like. And making your own almond milk is rather easy. It involves soaking almonds in water, blending them with four parts water, and straining out the solids. Some like to add dates, vanilla extract, and cinnamon for added sweetness and flavor. Unsweetened almond milk, however, is very low in calories and carbohydrates as compared to cow’s milk. 

Soy Milk 

Soy milk has the highest protein content of any non-dairy beverages on the market. That’s because soybeans include nine of the essential amino acids needed to make it “complete.” Soymilk is also fortified to make it more nutritionally equivalent to cow milk. Keep in mind that a vast majority of soybeans are genetically modified. Another concern with drinking soy milk is its estrogen-mimicking effects and its risk for hormone-related conditions. However, many cultures who historically consume a lot of soy-based products have demonstrated its health benefits, so the debate still continues.

Whenever possible, opt for organic or look for non-genetically modified organism (non-GMO) soy milk.

Oat Milk 

The hottest plant-based milk right now is oat milk. Originally created and sold in Sweden, oat milk is unique in that it’s made from a grain. This means that it has a higher carbohydrate content than other alternatives as well as some fiber, which gives it a creamier texture. 

When it comes to oat milk, pay extra close attention to the ingredient list as nutrition values can vary. Look out for oils, thickeners, and gums that can be hard on the digestive tract for those who are sensitive. Oat milk is not as easy to replicate at home. However, the process is the same as blending one part oatmeal to four parts of water and straining the remains. Oat milk works best for baking and lattes as it froths so well.

RELATED: We Tried 5 Different Ways to Drink Oat Milk & One Was Our Favorite

Coconut Milk 

Coconut milk is creamy and delicious, especially in a matcha latte, but that can vary between canned vs. carton versions. Canned coconut milk is richer and has a higher fat content. Carton versions are diluted with more water and provide fewer calories. 

Some quick hacks to make your own coconut milk include adding water to a can of coconut milk or cream to reach the desired consistency. A lighter version would involve combining water and coconut flakes in a high-speed blender and straining out the remains. Either way, it’s very easy to make and works well in smoothies, cereal, and drinks.

Hemp Milk 

Hemp milk is an oldie but a goodie. Hemp seeds contain healthy fats and protein and virtually no carbohydrates unless sweetened with sugar. Hemp milk is the easiest to make at home. Simply soak and blend seeds in a high-speed blender with water. No need to strain out any remains as soaked hemp seeds blend very well. Hemp milk can be used in baking, cereals, and beverages.

Other Mylks

Just when you thought there couldn’t be another “mykl” on the market, voila! The more well-known new “mylks” on the street include cashew and macadamia, while lesser-known mylks are made from flaxseed, black sesame, and pistachio. 

Like other plant-based mylks declaring their presence in the grocery store, they can be a great alternative with varying benefits. Seed mylks like black sesame and flax have more fiber and healthy fats, without nut allergens. Seed mylks are not as easily replicated at home, but all nut-based mylks can be easily made by simply blending one tablespoon of nut butter to one cup of water. Besides this being a healthier option than store-bought mylks, this can also be a great way to reduce waste and plastics.

Which Type of Milk is Best?

When it comes to milk, there is no best choice. It is based on your dietary needs and personal taste and preference. Choose grass-fed milk that’s organic or rBST-free, especially if you drink it regularly. When choosing a plant-based alternative mylk, choose one with the least amount of ingredients, such as almonds, water, and sea salt, versus added sugars, gums, and preservatives. And don’t be afraid to invest in a nut milk bag and make your own versions at home. You will be impressed with the quality and taste as most store-bought mylks are watered down.

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

What Are Food Cravings?

Whether you are craving salty chips, sweet gummies, or something else, your desire for that specific flavor or food is likely triggered by either a physical or an emotional factor. 

Physical reasons that can trigger a craving include pregnancy, a hormone deficiency, exhaustion, your mood, and a nutrient deficiency. On the other hand, an emotional craving can be due to factors like stress, boredom, and even location (like craving a candy apple when you are at a carnival or a bag of peanuts when you are attending a baseball game). 

Regardless of whether your craving is due to an underlying condition or a simple desire to enjoy something peppermint during the holiday season, knowing what is causing your craving can empower you to know what to do about them. Ahead, five types of food cravings and what exactly they may be telling you. 

5 Types of Food Cravings Decoded 

Chocolate

If your inner chocoholic is paying you a visit, your body could be in need of a mood boost.  Since chocolate consumption is linked to improved feelings of calmness and contentment, that chocolate craving can mean so much more than just needing something sweet. 

If you are a female, craving chocolate may also be a sign that you are close to getting your period. Changes in hormones during the premenstrual phase can trigger blood sugars to dip, resulting in certain cravings. A chocolate craving can simply mean you are close to that time of the month.  

While chocolate does offer some nutritional benefit — like being a natural source of magnesium — certain varieties can be loaded with sugar. When tackling the chocolate attack, choose a small serving of dark chocolate or add some natural cacao powder to your smoothie instead of downing a king-size candy bar. 

RELATED: The 7 Best Foods For A Better Mood + 3 Recipes

Carbohydrates

 If you can see yourself downing a loaf of bread or an endless bowl of pasta, your carbohydrate craving may be telling you something about yourself that you may not even realize. 

According to data published in the journal Obesity Research, larger amounts of carbohydrates consumed is linked to higher levels of serotonin (the happy, feel-good hormone). In other words, your body may need that serotonin boost and knows it will happen after you enjoy that extra-large soft pretzel. 

If you find yourself craving carbs more often than normal, ask yourself how you are feeling emotionally. What you may actually be craving is a mood boost, which can be accomplished in a healthy way with a sweaty exercise sesh or a chat with a good friend.

Salt

 If you have a “salt tooth” instead of a “sugar tooth,” you may be suffering from an iron deficiency. Iron is an important mineral that plays a role in blood cell production and other important bodily functions. Having a deficiency means that you don’t have enough iron in your body, and you can feel tired and weak. 

The first step to learning whether you have an iron deficiency is to have your health care provider check your levels. 

Another cause of salt cravings is good old fashioned dehydration. When you crave salt, your body may be telling you that it needs to restore balance and replenish electrolytes. Before you reach for the salt shaker, hydrate yourself first to see if that tames the craving. 

Sugar

Sugar cravings are quite common and can strike at any time of the day. If you find yourself reaching for the candy drawer more frequently, it may mean that you are tired, stressed, or hungry. Essentially, your body is craving sugar for the energy boost. 

Before you down that box of gummy snacks, recognize if you skipped breakfast this morning, didn’t sleep well, or are experiencing stress in your life. If you say yes to any of these questions, your sugar craving may be telling you that you need to tackle one (or more) of these factors. Go to bed a bit early, have a healthy snack, or incorporate some yoga into your daily life. Your body will thank you for it. 

Cheese

Whether it is melted on a slice of pizza or enjoyed on top of a cracker, cheese is a commonly craved food for many.  

If you are craving that ooey goodness, your body may simply be craving some comfort. Since dishes like mac and cheese and grilled cheese are the ultimate comfort food, you may associate the “warm and fuzzies” with these goodies. 

Cheese and comfort go beyond nostalgic reasons. All varieties contain the amino acid tryptophan, which aids in the production of melatonin and serotonin to help us feel more relaxed or sleepy. A study published in 2016 brought to the forefront that lower levels of tryptophan were linked to a depressed state. So, a boost of tryptophan may mean a more relaxed and better rested self!

RELATED: The 6 Best Weight-Loss Friendly Comfort Foods 

Use Your Cravings To Your Advantage

Cravings can come out of left field. Some are completely random, and others can be a great indicator of bigger things going on in your body. 

Understanding why you are craving foods can help you navigate your health more mindfully. If you have a hankering for a hot dog simply because it is a summer holiday and you are among friends, giving in to your temptation is oftentimes a-ok — your craving isn’t necessarily an indication of something else going on. But if you are finding that you have an insatiable taste for salt, sugar, carbs, or otherwise, there may be a bigger issue at play that is worth exploring.  

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Grounded in research and found in nearly every major religious and spiritual tradition, fasting has been reported to boost brain function and body composition, reduce insulin levels and blood pressure, improve insulin sensitivity, accelerate cellular repair, and potentially expand lifespans. Additionally, fasting serves as a natural way to give your body a break, given the energy it expends digesting food.

While you may associate fasting with not eating (and being hungry) for long periods of time, there are many ways in which you can make it fit your lifestyle, making it a reasonable approach for most people. Before engaging seriously on a fasting diet, be sure to consult with a doctor — but you may be on your IF journey right now without even realizing it.

Ahead is a guide on getting started with intermittent fasting and finding what works best for you. 

An RD’s Approach to Getting Started With Intermittent Fasting

Start Fast & Easy: The 12:12 Method 

Intermittent fasting doesn’t have to be that hard or even restrictive. Start with the popular 12:12 approach: eat for 12 hours a day, then fast for 12 hours a day (including the time you’re asleep). This could mean you have your last bite of food by 8 pm and your first bite by 8 am — something you may be intuitively doing already. Beginning with the 12:12 approach is a great place to start and build awareness of mindful eating or drinking (and mindless snacking). As the weeks go by, you can increase your fasting window by 30-60 minutes at a time, allowing your body to adjust slowly with minimal side effects.

Play By The Rules 

So what can you actually consume during your fast? Not much. Simply put, there are no foods allowed, and the only liquids allowed are plain still or sparkling water, unflavored green or black tea, and plain black coffee.

Many unknowingly break their fast by adding lemon to their water, cream, and Splenda to their coffee, accidentally tasting food or chewing sugar-free gum. Flavored water, milk, creamer, sweeteners, lemon, herbal teas, and diet sodas (although very low in calories) can all initiate digestion, potentially raise insulin, and break your fast.

While fasting, it’s better to start your day with two large glasses of water and then a cup of plain tea or black coffee. Sipping on caffeinated (or even decaffeinated) coffee or tea can really ease the transition into everyday fasting. But coffee isn’t water! It can become easy to rely too heavily on caffeine, a natural diuretic that dehydrates you. So, make sure you drink roughly half your body weight of water in ounces.

Finally, some supplements and medications may also break the fast as they contain fillers and additives that confuse the body for food. Most supplements should be taken with food for better absorption anyway, so if you can, wait to take them when you open your eating window. And if you’re on any medications or prescribed supplements, check with your doctor on the best time to take them, and take them as close to your eating window as your doctor allows.

Refuel The Right Way 

Without a constant stream of food, your body will actually become more efficient at refueling when you open your eating window. Therefore, you should opt for nutrient-dense foods and not empty calories. So plan your meals! Planning and preparing your meals gives you a leg up. Make sure you eat adequate protein, a variety of fruits and vegetables, complex carbohydrates, and healthy fats. Nutritious foods will fill you up and lessen cravings. 

And don’t forget to eat a substantial meal before closing your eating window. That last meal will sustain you until your next eating window opens. Many people restrict too much, hoping to shed extra pounds. You may end up extra hungry the next day and have lower energy levels, making the whole experience more difficult. Make sure you leave satisfied before you close your eating window (satisfied, not stuffed!).

RELATED: 5 Common Intermittent Fasting Mistakes + How to Avoid Making Them 

Fast Effectively, Advance Slowly 

Just like you wouldn’t expect to run a marathon without training, you shouldn’t expect your body to adjust to extended fasting without working up to it. You may feel tired at first, have a headache, or feel like you are dragging through the day in this early adjustment phase. That’s because our bodies are used to a steady stream of food (specifically glucose) from your typical breakfast, lunch, dinner, and snacks. 

When you first fast, your brain will continue to search for easy to access glucose, but before you can turn to stored body fat for fuel, your body has to first deplete the stored glucose in your liver, called glycogen. Depleting your body’s glycogen stores can take a couple of weeks or potentially longer. The best-selling author Gin Stephens describes this process in her latest book “Fast. Feast. Repeat.”, explaining that you will know when you make the switch to fat-burning when fasting becomes easier, you’re less hungry and you have sustained energy throughout the fast.

Listen to Your Body 

When first adjusting to IF, you’re likely constantly going to be consumed with thoughts of your next meal. But IF provides a unique opportunity to become much more aware of your body and your hunger cues, as well as connecting to your satiety signals (feeling full). With time, you will begin to notice that hunger can quickly come and go, especially if you are keeping busy.

Successfully sticking with IF isn’t about ignoring hunger at all costs. Be sure to regularly check in with yourself as hunger waves come up. If at any time during the fast you feel nausea, shakiness, or dizziness — don’t push through that, EAT! And simply return where you left off the next day.

Keep Yourself Accountable 

Although it may be hard to initially miss weekend brunches with your friends and family, the results will likely be worth it. Let your family, friends, and coworkers know that you will not be eating breakfast with them, or that you prefer early dinners. It’s important to share with them why you are practicing IF. This will make it easier for you to commit to your goals and avoid the social pressures of eating and drinking on someone else’s schedule. And unlike a regimented diet, you can still eat brunch — just maybe push back that reservation!

Stick With It

Embarking on an intermittent fasting journey can be intimidating, especially if like most people, you have concerns about your willpower and ability to withstand hunger. But stick with it, and you’ll discover that hunger is not always an emergency, and food is abundant. You can still eat your favorite foods by simply pushing back when you eat. Just remember to be patient with your body as it adjusts to this new eating approach.

Remember, There’s No One Size Fits All Approach 

There are several ways to do IF, you just have to try and see what works best for your body and lifestyle. How will you know you’ve found your rhythm? That’s the best part — you won’t even feel hungry.

The post Giada Resized JPG 2 appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.