February 3

Nutrition News Round-Up: Winter 2021

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Nutrition News Round-Up: Winter 2021

Five Fab Foods for Sore Muscles

Limping after leg day? Accelerate recovery by eating these foods with pain-relieving properties. For the best rest, avoid caffeine, alcohol, and spicy foods that can cause heartburn several hours before retiring for the night.

Sweet potatoes help restore glycogen, which is needed to initiate muscle tissue repair.Salmon has tons of high-quality protein as well as omega-3 fatty acids, which help combat inflammation to reduce muscle soreness.Turmeric contains the antioxidant curcumin, which can decrease delayed onset muscle soreness by reducing muscle damage and promoting repair.Cottage cheese contains whey and casein — quick- and slow-acting proteins, respectively — which are known for replenishing and repairing muscle fibers.Pumpkin seeds are a top source of magnesium, which helps prevent lactic acid buildup and promotes better and sounder sleep.

7-Day Challenge: Quit Alcohol for a Week

Kicking alcohol to the curb has many benefits, including clearer thinking, improved energy and even allergy relief. But the all-or-nothing approach can be overwhelming for some, especially long term. The good news is that even short-term sobriety offers significant benefits: Two recent studies showed that those who abstained from alcohol for one month cited a sense of achievement, better sleep and weight loss as their top three benefits, and biomarker results showed improvements in blood pressure and insulin sensitivity.

If you’re sober-curious but like to have a special beverage now and again, there’s no shortage of mocktail recipes to try. Here’s one of our favorites.

Moscow Mule Mocktail

3⁄4 cup ginger ale1⁄4 cup club sodaJuice of 1 lime3-4 fresh mint leaves
Macadamia milk in jug
Photo: Getty Images

Spotlight On: Macadamia Nut Milk

Oat milk may be the darling of the current alternative milk trend, but macadamia nut milk is not far behind. It is creamier and has a thicker mouthfeel than other nut milks, is midrange for calories and fat, and is a good source of vitamin B12 — an important and hard-to-get vitamin for vegans. What’s more, macadamia trees don’t require heavy irrigation (as opposed to water-hogging almond trees) and are a non-GMO crop, making it a soil- and earth-friendly choice.

400

…the milligrams of caffeine that most healthy adults can safely consume in a day without adverse effects (equivalent to about 4 cups of coffee). Everyone responds to caffeine differently, however, so if you have overdone it and are experiencing rapid heart rate, shakiness, anxiety or insomnia, you can minimize these effects by drinking water, going for a walk or eating a fiber-rich meal, all of which help slow the release of caffeine into your bloodstream. And remember that caffeine doesn’t just come from coffee or energy drinks. It’s also found in leaf tea, matcha, soft drinks and dark chocolate, as well as in herbs such as yerba mate and guarana.

The post Nutrition News Round-Up: Winter 2021 appeared first on Oxygen Mag.

By: Carmen Harbour-Taylor
Title: Nutrition News Round-Up: Winter 2021
Sourced From: www.oxygenmag.com/nutrition-news/winter-2021-nutrition-news/
Published Date: Wed, 03 Feb 2021 01:53:04 +0000


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