Soup-ercharge Your Health: 7 Soup Recipes for the Anti-Inflammatory Diet

Diet is a powerful tool in the fight against disease and bodily aches and pains. The anti-inflammatory diet is especially helpful in getting more whole foods with antioxidants into each meal. Soups are delicious and easy to make in large quantities. Each recipe incorporates several anti-inflammatory foods to satisfy your taste buds. Here is an overview of the anti-inflammatory diet and soup recipes you can whip up every season. What Is the Anti-Inflammatory Diet? Although inflammation is a natural bodily response, chronic instances could pose significant health risks and pain. For example, cancer and cardiovascular disease typically derive from oxidative stress. Joint inflammation can also make it difficult to exercise and move around. As such, experts recommend an anti-inflammatory diet with one to two servings of anti-inflammatory foods at each meal. Anti-inflammatory foods comprise fatty fish with omega-3s, vitamin C-based fruits and vegetables, olive oil, whole grains, yogurt and other probiotic-rich foods. Of course, dairy products may cause more inflammation in some people. Meanwhile, it would help if you avoided the following: Red meat Processed meat, like deli cold cuts White flour bread and pasta Fried foods High-sugar foods Sweetened beverages, soda and sports drinks Foods high in trans fats Instead, to prevent inflammation, it is better to eat fruits, vegetables, seasonings, herbs, and other foods from the Mediterranean diet.  7 Anti-Inflammatory Soup Recipes for Every Season Are you looking for a delicious, easy meal to beat inflammation? These seven soup recipes use scientifically proven anti-inflammatory ingredients for every season.  1. Ginger and Turmeric Carrot Soup Ginger and turmeric carrot soup is everyone's go-to recipe for the anti-inflammatory diet. Turmeric contains curcumin, which is jam-packed with antioxidants and anti-inflammatory properties. Ginger is another root herb that fights inflammation. In a saucepan or Dutch oven, saute fennel, carrots, leeks and squash in olive oil for three to five minutes — then add ginger, garlic, turmeric, salt and pepper. Pour in broth and coconut milk, bringing the pot to a boil and allowing it to simmer for 20 minutes while covered.  Use a blender or immersion blender to make the soup smooth and creamy. Drop coconut yogurt into the bowl before serving.  2. Gazpacho  Soup may not be your first choice for warmer weather. However, nothing says "summer" more than a cool gazpacho. This soup is easy to make — simply toss the ingredients in a bowl to marinate for 12-24 hours and blitz in the blender until smooth. For this gazpacho, buy ripe tomatoes, cucumber, red bell pepper, garlic cloves, red onion, sherry vinegar and olive oil. You'll also want kosher salt and black pepper on hand. Depending on how smooth you want the gazpacho to be, pour it through a mesh strainer before serving to remove leftover vegetable chunks. Then, serve with a crusty slice of bread on the side. 3. Instant Pot Lentil Soup Lentil soup delivers rich warmth using Middle Eastern spices like cumin, coriander, turmeric and white pepper. Lentils are also highly anti-inflammatory and high in protein, making them satiating for any mealtime. Even better, using an Instant Pot, you can enjoy a bowl of this lentil soup within an hour.  Saute onions, carrot, celery and garlic in olive oil for four to five minutes before adding your seasonings for two more minutes. Stir in tomato paste, broth, water, lentils and squash with a crumbled bouillon cube. Allow the pressure cooker to cook the soup on high for eight minutes.  Then, follow the manufacturer's instructions for opening the valve and unlocking the pot. Before serving, add lemon juice and kale leaves, allowing it to steam for five minutes.  4. Cabbage Soup Cabbage soup is an ultra-satisfying meal for lunch or dinner, excellent for fighting inflammation and aiding weight loss.  Start by cooking chopped carrots, celery and onion in a stock pot for six to eight minutes, adding bell pepper, garlic, an Italian seasoning blend, and salt and pepper for another two minutes.   Pour in the broth, cabbage, and tomato, allowing the soup to boil over medium-high heat. Simmer for 15-20 minutes or until the vegetables are tender. Finally, stir in two teaspoons of white wine vinegar. 5. Turmeric Roasted Sweet Potato and Macadamia Soup Sweet potatoes aren't just anti-inflammatory — they help strengthen the gut microbiome and promote immune function, making them a key ingredient in Blue Zone diets. Along with turmeric, this soup is a powerhouse in the anti-inflammatory diet.  First, roast the sweet potatoes for 50 minutes at 375 degrees Fahrenheit with olive oil and salt. Then, transfer the sweet potatoes and red onion to a saucepan with vegetable broth, ginger, turmeric and cayenne pepper. Bring the soup to a boil and allow it to simmer for 15 minutes. Mix in macadamia nuts and allow them to soften in the soup for another 10 minutes. Blend the soup — or use an immersion blender — until it is smooth and creamy. 6. Bone Broth Bone broth is a nutritious and restorative soup made from high-collagen bones. The bones are simmered for about 12 hours in a stock pot or three to four hours in a pressure cooker. Once the soup cools, it forms a gelatin. Many refer to bone broth as "liquid gold," aiding digestion, sleep, joint pain, weight loss and inflammation. The soup contains glycine and arginine, anti-inflammatory amino acids for women with obesity. Although there are many ways to make bone broth, this recipe calls for 10 pounds of beef bones — a combination of femur bones, oxtail, knucklebones and short ribs. Others may prefer to include parts of the chicken or chicken feet. You'll also need carrots, celery, onion, garlic, bay leaves, peppercorns, star anise, cinnamon sticks and apple cider vinegar. 7. Anti-Inflammatory Egg Drop Soup You can use the bone broth recipe — or vegetable or chicken stock — to make an anti-inflammatory egg drop soup. This recipe calls for grated turmeric and ginger, chile pepper and minced garlic — all of which contain the most potent anti-inflammatory properties.  You'll also want to add sliced mushrooms, chard stalks and leaves, and coconut amino acids before slowly pouring beaten eggs into the stock. Once the eggs have cooked, pour the soup into a bowl and season it with salt, pepper, spring onions, cilantro, and a drizzle of olive oil. Beat Inflammation With a Hearty Bowl of Soup If food is thy medicine, then soup is the ticket to beating inflammation. If you're starting the anti-inflammatory diet to prevent disease and ease your pain, consider making soups to nourish yourself.

Imagine drinking high amounts of water after completing a run under the scorching sun, feeling satisfied with your hydration efforts. However, what if you discover it could do you more harm than good? Could drinking too much water be as risky as dehydration? Explore everything you need to know about this concept. Is There Such a Thing as Drinking Too Much Water? Long story short, yes. Drinking too much water comes with many names, such as hyponatremia, water poisoning, water intoxication and overhydration. This may surprise you, as you’ve often been told to keep yourself hydrated. However, you can still get “poisoned” from getting too much of this seemingly harmless fluid. Overhydration occurs when the blood’s electrolytes become diluted after drinking too much water. A pair of healthy kidneys can keep water balance in the body. However, once the kidneys become too overworked to keep up with excreting fluids, your body’s sodium levels become more diluted, which could be dangerous. Sodium is essential for maintaining blood pressure, muscles and nerves. If the numbers fall too low, it can result in various symptoms, including death. In September 2022, 28-year-old Lillian Lucas collapsed and died after drinking excessive amounts of water. A psychiatrist who previously treated Lucas said this could be caused by psychogenic polydipsia, a mental disorder prompting people to have an uncontrollable urge to drink fluids. This could also be a side effect of an anti-psychotic medication or a symptom of psychosis. How Much Water Should You Drink Daily? While the usual eight-cup rule is generally healthy, the amount varies from person to person. The average daily water for healthy men is around 15.5 cups, and for women, around 11.5 cups. The recommended water intake is based on many factors, such as: Physical activity level: Increasing your water intake is essential if you’re working out or participating in a sports activity. Ambient temperature: Adjust your water level depending on the temperatures outside. During warmer temperatures, you may get dehydrated faster. Health complications: Overhydration is possible when you have an underlying condition or taking medications that encourage water retention, such as anti-inflammatory drugs and nonsteroidal. Age: Adults don’t feel the urge to drink water as much as they did back in the earlier years. Given these considerations, it’s safe to say that there’s no one-size-fits-all solution to the required daily water intake. It’s best to consult your physician if you have a medical condition. What Are the Signs of Overhydration? When can you know you’re drinking too much water? Pay attention to these signs: Urine Color  Your urine is the best indicator of your hydration levels. A typical urine color ranges from pale yellow to tea-colored, caused by the pigment urochrome. A clear pee is a sign that you’re overhydrated. Frequent Bathroom Trips This might be obvious, but a surefire sign that you’re drinking too much water is relieving yourself more than usual. However, if you’re drinking tea and coffee, this might be normal.  Nausea Sometimes you may feel nausea or even vomit if there’s too much water in your body. This is because the kidneys can’t eliminate the excess liquid anymore, which causes your whole body to carry extra fluids that may lead to nausea and vomiting. Headaches Much like dehydration, drinking too much water can be a nuisance to your body by causing throbbing headaches. As previously mentioned, excess fluid levels trigger a decrease in salt levels, causing cells to swell. When your brain feels a throbbing headache, it may lead to troubled breathing. Fatigue When your kidneys work too hard to eliminate excess fluids, the body causes a hormonal reaction that makes you more tired. If you feel sluggish after drinking too much water, it’s because your kidneys are having a hard time doing their job. Shaky Muscles Muscle weakness, cramps and spasms are also symptoms of overhydration. These signs may arise when sodium becomes too diluted. Feeling pain or shakiness in your legs or arms after drinking water could be a sign your body lacks vital electrolytes.  Conversely, the same symptom can be a sign of dehydration in certain cases. To know if you’re dehydrated, check for other signs, such as dry mouth and flaky skin. Disorientation In extreme cases, overhydration can cause confusion. This is also caused by the dropping of electrolyte levels. How to Prevent Overhydration Now that you know water toxicity is possible, it’s time to find out how to prevent this from happening. Here’s how you can be proactive about it. Use Thirst Cues Drink appropriate amounts of water when you’re thirsty. Avoid drinking more than one liter of fluid per hour to give your kidneys time to eliminate excess water. This is a popular strategy among endurance athletes, who are considered the most susceptible individuals to this condition.  Dehydration can also cause uncomfortable feelings. A study on men found that losing 1.6% of water increased the risk of fatigue and anxiety. Check Your Urine’s Color If you're a frequent water drinker, check the color of your urine first to determine your hydration level. If your urine is light yellow, it's normal. The darker the color, the more your body needs water. But, if your urine is clear, you may drink too much. Cut back on Exercise Whether you’re training for a triathlon or working out for more than an hour, you may find yourself more thirsty than usual. This is natural but always listen to your body. Be more conscious of your water intake to avoid overhydration. If you want, you can switch to a sports drink to maintain your body’s electrolyte balance. Eat Water-Rich Foods Water is also found in other food sources. There are plenty of hydrating foods to eat to maintain healthy hydration levels. For instance, cucumbers contain 95% water content — they can be served in a salad, mixed with pasta or enjoyed as is. Other water-rich foods include water, strawberries, oranges, lettuce and celery. Consult Your Doctor If you suspect your overhydration stems from an underlying condition, consult your physician. Excessive water consumption can be caused by psychogenic polydipsia, which triggers a persistent sensation of thirst.   Drink Water in Moderation Too much of everything is too much — even this rings true to one of the things necessary to keep your body functioning. Overhydration is just as risky as dehydration, so it’s best to keep your water intake at a healthy level. 

Managing your blood pressure is a lifelong learning process. You have to stay in tune with how your body responds to different foods as it changes throughout the years, but some foods will impact your blood sugar more than others. These are 10 foods diabetics should avoid that might not come to mind when you’re making your grocery list. 1. Bananas When you’re on the go, bananas are a quick snack that is easy to carry around. They might also be bad for your health. Their fructose levels grow until they reach peak ripeness, but don’t decrease as they go bad. You may need to find a new healthy snack if the natural sugars in bananas affect your blood sugar. 2. Oatmeal Sugar is a helpful preservative in many foods, so you’ll find it in store-bought oatmeal products. Making it yourself could reduce its overall impact on your blood sugar. The fiber makes oats blood-sugar friendly if you eat them without added ingredients. Get oats or oatmeal products with no-added-sugar labels so you know your breakfast doesn’t negatively impact your health. 3. Rice Milk There are numerous reasons why you might choose not to drink dairy derived from animals, but some plant-based alternatives are among the 10 foods diabetics should avoid. Rice milk has the carbohydrate type and composition that makes blood sugar levels rise faster than cow-based milk. It’s another reason to monitor your blood sugar whenever adding something new to your diet, even if you think it’s blood-sugar friendly. 4. Grapes Snacking on grapes might help you reduce your risk of heart disease, but the impact on your blood sugar might not be worth it. It’s one of the many fruits that contain natural sugars. When you digest those sugars, their intense natural sweetness raises your blood sugar like processed sweeteners. Swapping those grapes for lower-sugar fruits or low-carb veggies will maintain your healthy diet without maintaining the same blood sugar risks. 5. Diet Soda People often switch to diet sodas after getting a diabetes diagnosis. They may have less sugar, but that doesn’t mean they’re good for your body. When combined with food or other forms of glucose, diet soda does increase blood sugar levels more than if you consumed the food or other glucose alone. You could swap your daily sodas with sparkling waters or bubbly beverages sweetened with stevia. Conduct blood sugar readings before and after enjoying a healthier beverage, as you never know how your body may react after adding something new to your diet. A nutritionist can also recommend alternatives to soda if you need extra inspiration. 6. Coffee While your morning mug of coffee has enough caffeine to improve your memory retention, the coffee itself quickly spikes your blood sugar. Even if you drink it without sweeteners, coffee increases insulin resistance when people who are sensitive to sugars drink it daily. If you find yourself experiencing similar results, you could switch to caffeinated teas that help you wake up and manage your health more effectively. Just ensure you’re not adding creamers with sneaky added sugars. Those will still impact your blood sugar, even if your selected tea doesn’t. 7. Peas Vegetables are typically safe for people monitoring their blood sugar. Many are low-starch options, but peas are different. They’re one of the legumes that produce similar insulin results compared to glucose in people with diabetes. The resulting blood sugar spike is minimal but may be enough to cause complications if your blood sugar is already rising from the rest of your meal. Tiny details like these are things to remember when adding new ingredients to your meals. Peas may affect blood sugar less than other carbohydrate-dense vegetables, but the effects are still worth watching for people who are sensitive to glucose. It’s why they’re one of the 10 foods diabetics should avoid unless they’re working with a nutritionist or doctor to expand their potential dietary options. 8. Fruit Juice A cold glass of fresh fruit juice sometimes hits the spot. It can also be the thing that makes your blood sugar skyrocket. Natural and processed fruit juice correlate with type 2 diabetes because they contain organic and added sugars. Even low-sugar juice may have enough sweetness to negatively affect your body, depending on its sensitivity to fructose and glucose. If you don’t want to permanently avoid fruit juice, you could make your own drinks at home with watermelon or pineapples and a juicer. Even though you’re not adding sweeteners, remember that your selected fruits still have natural sugars even though you’re not adding sweeteners. Try diluting the juice with extra water to double your servings while being more gentle with your body. 9. Salad Dressing It’s hard to imagine a great salad without dressing. It’s a key ingredient that makes each leafy bite more palatable and flavorful, but check the nutrition label on your favorite products. Salad dressing brands put extra sugar in their creamy and oil-based dressings to stimulate consumers’ desire to consume more food and preserve the ingredients. Try no-sugar-added dressings or homemade recipes to keep your favorite salad toppings without harming your blood sugar. You might also swap dressings with other gentle foods, like drizzling olive oil over your salads. Natural olive oil improves glucose metabolism, so you’ll help your body process your meals by making it a recurring salad topping. 10. Yogurt People often recommend yogurt as a snack or recipe ingredient for people with diabetes. The unflavored products may look delicious, but it’s always a good idea to check the nutrition label on any yogurt you want to buy. It often contains extra sugar to make the yogurt more shelf-stable and palatable. Look for yogurt with no-sugar-added labels or unflavored products. You’ll get to enjoy the natural probiotic power of the fermented dairy product without worrying about your health. You can also monitor your blood sugar before and after eating yogurt by itself to better understand how each specific product at your grocery store affects your body. Manage Your Blood Sugar More Effectively It’s always a good idea to talk with your doctor about any upcoming dietary changes. They’ll help you figure out how each food impacts your blood sugar so there’s less risk involved. You’ll get to enjoy different meals and new recipes with confidence because you read about these 10 foods diabetics should avoid.

Getting backed up can throw your whole body off. You may start experiencing physical symptoms or generally worry about when you’re going to have a regular movement again. What helps with constipation? You may be able to get your gut back on track before making an appointment with your doctor. Here are six foods that can help make the go a little easier, as well as a look into why your digestive system may be a little unhappy at the moment. Why Does Constipation Happen? According to the National Institute on Aging, there are a host of things that can cause constipation. Firstly, the medications that could be backing you up include: Anticonvulsants Some painkillers Antacids with calcium or aluminum Some high blood pressure medications Some antidepressants Some allergy medications Antispasmodics Diuretics Parkinson’s medications Anticholinergics If you’re taking any of these medications and frequently experience constipation, they may be the culprit. Check the side effects to see if it’s common. Additionally, your lifestyle could cause be distress. If you’re not moving around enough or there’s been a big change in your routine, your body might process food slower. A lack of water and fiber could also be behind the holdup. Of course, there are also many medical conditions that can cause constipation. Pelvic floor disorders, tumors, irritable bowel syndrome, spinal cord injuries, strokes or Parkinson’s can all make bowel movements a bit more difficult to pass. Additionally, those that affect your metabolism or hormones can have the same effect. If you do choose to go to your doctor about your constipation, they can take all these factors of your medical history into account. What Helps With Constipation? Try Out These 6 Foods What helps with constipation? You’re in luck — these six foods come highly recommended. Give them a try if you’ve experienced more than a few days of not going number two or you’re having a hard time passing. 1. Flaxseed Flaxseed is a powerhouse when it comes to packing fiber. It contains soluble and insoluble fiber — plus, it can help treat type 2 diabetes and female hormone imbalances. Its fiber can even act as a prebiotic that benefits your digestive system and the rest of your body. With their additional antioxidants and omega-3s, these little seeds are a no-brainer to add to your meals. The seeds have a nice nutty flavor, so they fit well in a variety of dishes. Many add them to their morning oatmeal, but other uses include baking them into baked goods, adding them to sauces or mixing them into pancake batter. 2. Bananas A banana’s simple sugars and soluble fiber content make it a great food for relieving constipation. Additionally, the soft texture of the food make it easy to pass. However, you need to be careful when you’re picking out a bunch from the grocery store. Some people like to get green bananas so they have time to ripen, but make sure you don’t eat them until they’re yellow. Green bananas are full of resistant starch, which slows down movement in the digestive tract. If you’re already experiencing a backup, an unripe banana is likely only going to increase the issue. 3. Sweet Potatoes Another potassium-filled food can also help get your movements more regular. Sweet potatoes combine savory and sweet for a delicious side that’s surprisingly good for you. While they’re great for your liver and blood pressure, the spuds also benefit your digestive tract. Further research is necessary, but a systematic review of 22 papers showed sweet potatoes may improve constipation. However you’re eating them, be sure to leave the skins on. Another study on the fiber content of sweet potato peels showed they help increase good bacteria and reduce the number of bad bacteria. Researchers additionally note that using the peels is environmentally friendly, so if that’s important to you, know you’re doing a good deed. 4. Oatmeal Breakfast lovers have plenty of opportunities to improve their digestive tracts. Oatmeal is yet another food that benefits your stool because it’s got a ton of fiber. It makes things bulky enough to move but soft enough to pass through. The instant kind is a bit more processed, but it should have similar nutrient contents because the grains are a bit smaller. Just be sure you’re drinking enough water if you’re eating a decent amount of oatmeal. The high fiber content can actually cause constipation because fiber absorbs water, making your movements dry out. 5. Prunes What helps with constipation? Even if you haven’t researched the topic, you’ve probably heard prunes are the way to go. Well, science has proved this old adage is still true. A study with 84 participants had some drink a cup of 100% prune juice and others drink a placebo for eight weeks. At three weeks, the prune juice group had less lumpy and hard stools, and most of them had regular movements at seven weeks. The scientists still need to do more work to find what exactly in prunes makes them so beneficial to human digestion, but feel free to pour yourself a glass when you need a little help. 6. Nuts Various nuts are great for constipation. Unsurprisingly, they’re great sources of fiber, but they also contain a great dose of fats that help stool move through the digestive system. In a study of 1,400 European adults, researchers found those who ate more fats from olive oil, butter and nuts had fewer instances of constipation. Additionally, nuts contain a healthy dose of magnesium. While the mineral has many uses, humans have used it to relieve constipation since the 8th century. It draws water into your intestines for a laxative effect, making the movements softer. Some of the best nuts to eat while constipated are: Walnuts Almonds Pistachios Pecans Hazelnuts Proper Nutrition Helps With Constipation Eating a healthy balance of foods that nourish your gut and pull water into your digestive tract can help relieve the more bothersome symptoms of constipation. Alongside getting enough hydration, try incorporating a few of these foods into your diet for the next few weeks. If things don’t clear up, it’s always important to talk to your physician to see if there’s a more concrete explanation.

Carb cycling has become a popular diet among gym goers and athletes, aiming to optimize performance, support muscle growth and enhance fat loss. This approach can balance energy needs for intense workouts with periods of lower carb intake to promote fat burning, but does it really work? What Is Carb Cycling? Carb cycling is a diet that involves alternating — or “cycling” — between high-carb and low-carb days. Athletes and fitness enthusiasts often use this approach to optimize energy levels and support muscle growth. However, it’s primarily used for fat loss. Individuals consume more carbohydrates on high-carb days to give them enough energy for intense workouts and replenish glycogen stores. They reduce their carbohydrate intake on low-carb days to encourage the body to burn fat for energy. They repeat this cycle to benefit from both low and high-carb diets without strictly adhering to one or the other. What Does Science Have to Say? Carb cycling has garnered attention in the fitness industry for its potential benefits. There’s very little scientific evidence to suggest that manipulating carbohydrate intake in cycles can optimize body composition and performance, but it’s a popular research topic.  High-carb days can boost athletic performance by replenishing the glycogen lost during intense sessions. This replenishment is crucial for sustaining energy levels and improving recovery, allowing you to train harder and more frequently. Furthermore, the insulin spikes high-carb diets cause can promote muscle protein synthesis, enhancing muscle growth.  On the flip side, low-carb days can benefit fat metabolism. Reducing carb intake can lower insulin levels, helping the body switch to burning fat for energy. This process, known as ketosis, can enhance fat loss while preserving muscle mass, which is how athletes achieve that “lean” physique.  Intermittent periods of low carbs may improve insulin sensitivity and metabolic flexibility, allowing the body to more efficiently switch between using carbs and fats as fuel. This flexibility can be advantageous for metabolic health and weight management.  However, the scientific consensus on carb cycling isn’t yet definitive. More long-term, rigorous studies are needed to fully understand its effects and mechanisms. Some researchers caution that the benefits of carb cycling may vary depending on individual factors like genetics and activity level.  Additionally, planning and adhering to a carb cycling regimen is complex and might not be practical for everyone. Despite these considerations, carb cycling remains a popular strategy among those looking to optimize their diet for performance and body composition, with early research supporting its potential benefits. How You May Benefit From Carb Cycling Carb cycling may offer various benefits depending on your fitness goals. Here are some ways you might benefit: Enhanced Athletic Performance One of the primary benefits of carb cycling is enhanced athletic performance. On high-carb days, the increased intake replenishes glycogen stores in muscles. This is particularly beneficial for athletes and individuals doing high-intensity workouts, as glycogen is the main fuel source for these activities.  With adequate glycogen stores, you can sustain energy levels, improve endurance and recover quickly between training sessions. This allows for more effective and consistent training, potentially leading to better performance.  Improved Fat Loss Carb cycling may also support your fat loss efforts. On low-carb days, your body is encouraged to burn fat for energy due to the reduced availability of carbs. This can be effective for those looking to lose weight or reduce body fat percentage.  The cyclical nature of this approach prevents the metabolic slowdown that often accompanies prolonged low-carb diets, maintaining a higher metabolism and promoting continuous fat burning. By strategically alternating between high and low-carb days, you can maximize fat loss while preserving lean muscle mass, which is the ultimate goal for many fitness enthusiasts.  Better Metabolism Incorporating carb cycling into your diet may improve your metabolic health. Periods of low carbs can enhance insulin sensitivity, making your body more efficient at using insulin to regulate blood sugar levels. Improved insulin sensitivity is linked to a lower risk of developing type 2 diabetes and other metabolic disorders. Carb cycling can also promote metabolic flexibility — the ability to switch between using carbs and fats as energy sources. How to Implement Carb Cycling Into Your Fitness Routine Implementing this approach into your fitness routine can help you optimize your performance and achieve your fitness goals. Here are a few tips to get you started: Determine Your Goals What do you aim to achieve from carb cycling? Clearly define your fitness goals before starting. Whether you aim to build muscle or lose fat will influence the structure of your carb cycling plan. For instance, if your focus is muscle growth, you may have more high-carb days, while if you aim for fat loss you may have more low-carb days. Plan Your High and Low-Carb Days Schedule your high- and low-carb days around your workout routine. High-carb days should coincide with your most intense training sessions, such as weightlifting or high-intensity interval training (HIIT). This approach will provide the necessary energy and support recovery. You can schedule low-carb days on rest days or days with lighter activity to promote fat burning. Track Your Carb Intake On high-carb days, aim to consume a significant portion of your daily calories from carbs, focusing on complex carbs like whole grains, fruits and vegetables. On low-carb days, reduce your carb intake and increase your intake of healthy fats and proteins. Keep track of your macronutrient ratios to ensure you meet your dietary needs. Stay Hydrated Drinking enough water is crucial when carb cycling. Ensure you drink ample water, especially on high-carb days, as increased carb intake can lead to water retention.  Mistakes to Avoid When starting carb cycling, it’s essential to avoid common pitfalls that can hinder your progress. Keep these points in mind: Neglecting overall nutrition: Focusing solely on carbs while neglecting your overall diet quality can be detrimental. Ensure you consume a balanced diet with sufficient protein, healthy fats, vitamins and minerals. Overeating on high-carb days: It’s easy to overeat on high-carb days, thinking it’s an opportunity to indulge in all your favorite sweet treats and processed foods. Avoid this by planning your meals and sticking to portion sizes that align with your caloric needs and fitness goals.  Insufficiency carb intake on high-carb days: Not eating enough carbs can hinder performance and recovery. Ensure you get adequate carbs to replenish glycogen stores and fuel your workouts effectively.  Inconsistent schedules: Inconsistency in following your carb cycling schedule can lead to subpar results. Stick to your planned days to achieve your fitness goals. Not hydrating properly: Failing to stay hydrated can impact your energy levels and overall performance. Drink plenty of water to support digestion and nutrient absorption. Try it Out for Yourself  Ready to give carb cycling a try? Start by incorporating these high and low-carb foods into your diet: The best foods for high-carb days: Oatmeal Quinoa Bananas Oranges Buckwheat Potatoes and sweet potatoes The best foods for low-carb days: Animal proteins like chicken, turkey, beef and venison Seafood like salmon, mackerel, crab, tuna and mussels Vegetables like kale, cabbage, spinach, broccoli and mushrooms Fruits like avocado, kiwis, raspberries and strawberries Dairy sources like milk, yogurt, cheese and cream Fats like butter and different types of oil Optimize Your Gains Carb cycling offers a flexible way to manage your carb intake while making progress in the gym. By planning your high and low-carb days effectively, you can boost performance, benefit your body composition and improve your metabolism.

Whether you drink them for breakfast, mid-day refreshment or to replace a meal, smoothies offer loads of benefits. These beverages can be a good source of fiber and other essential nutrients that prevent overeating and decrease body fat. If shedding pounds and becoming fitter are top of your to-do list, incorporate these delicious smoothies for weight loss into your diet.  1. Green Detox Smoothie Ingredients: Spinach, kale, green apple, cucumber, lemon juice, ginger, chia seeds, water This smoothie is an excellent choice for detoxifying your body while promoting weight loss. The combination of spinach and kale provides an abundance of vitamins A, C, K and folate — all essential for overall wellness. These leafy greens are also incredibly low in calories but high in fiber, which aids in digestion and helps you feel full longer. The green apple and lemon add a refreshing taste and provide vitamin C, while chia seeds offer omega-3 fatty acids and protein to curb hunger. 2. Berry Blast Smoothie Ingredients: Mixed berries (strawberries, blueberries, raspberries), banana, Greek yogurt, almond milk, flaxseeds, raw honey Berries are naturally rich in antioxidants and fiber, which aid in digestion and help you feel full quicker. Greek yogurt is essential to this recipe because it contains a substantial amount of protein and calcium, supporting muscle repair. Add the pureed banana, flax seeds and almond milk, and you’ve got a tasty, nourishing post-workout snack to complement your weight loss activities. Mix in a dash of honey to add natural sweetness without the downsides of refined sugars.  3. Avocado and Banana Smoothie Ingredients: Avocado, banana, almond milk, spinach, honey, ice This creamy weight-loss smoothie is perfect for a filling breakfast or snack. Plus, the recipe is so simple you could easily make the mix from everyday items in your fridge. Avocado is packed with healthy monounsaturated fats, which help keep you full.  Bananas add energy-boosting carbohydrates, so it takes longer to feel hungry. The nutritional contents of the fruit are also vital for healthy living — a small banana contains around 5% of your daily potassium requirement, along with other essentials like fiber, protein and water. The almond milk and spinach keep the calorie count low and nutrient content high.  4. Cucumber and Mint Smoothie Ingredients: Cucumber, mint leaves, Greek yogurt, lemon juice, honey, water Fancy a refreshing drink on a hot, sunny day? This smoothie is light and perfect for an invigorating afternoon pick-me-up. It is also low in calories and boasts a healthy mix of protein, vitamin C and probiotics, making it one of the best smoothies for weight loss. The lemon juice adds a zesty flavor, while a touch of honey provides natural sweetness to balance the tartness. 5. Tropical Paradise Smoothie Ingredients: Pineapple, mango, banana, coconut water, spinach, chia seeds This smoothie is like a tropical vacation in a glass, but with a ton of health benefits. Pineapple and mango are the stars here, both rich in vitamins A and C, which help your body absorb nutrients and boost immunity. Pineapple also contains bromelain, an enzyme that aids digestion and has anti-inflammatory properties.  Adding spinach boosts the nutrient content with iron and fiber without altering the tropical flavor. The coconut water provides a refreshing base for all these nutrients and helps keep you hydrated throughout the day.  6. Apple Pie Smoothie Ingredients: Apple, oats, Greek yogurt, almond milk, cinnamon, nutmeg, honey This smoothie is like having dessert for breakfast but in a healthy way. Apples are high in fiber, especially pectin, which helps with digestion and keeps you full. Oats provide soluble fiber that helps control blood sugar levels and contributes to sustained fullness. Greek yogurt adds protein and a creamy texture that keeps the smoothie light.  Not everyone is a fan of cinnamon and nutmeg, especially in a drink, so feel free to skip them. However, these spices can boost your metabolism and add a warm, comforting flavor reminiscent of apple pie 7. Protein Powder Smoothie Ingredients: Whey or plant-based protein powder, almond milk, banana, spinach, cinnamon One of the tenets of sustainable weight loss is physical activity. This smoothie is designed to provide a much-needed protein boost after a workout. The protein powder helps in muscle repair, which is essential when trying to lose weight and tone up. Bananas provide a quick energy boost, while spinach enhances the nutrient content with minimal impact on flavor.  8. Matcha Green Tea Smoothie Ingredients: Matcha powder, almond milk, spinach, banana, honey, ice Matcha's high catechin content boosts metabolism and promotes fat-burning. Thanks to its natural caffeine and epigallocatechin-3-gallate (EGCG), using iced green tea as your smoothie base can also increase energy levels.  These nutrients are also vital for weight loss and improved well-being. According to a recent study, drinking lots of green tea can lower your risk of abdominal obesity by up to 44%, especially when combined with regular exercise. The fiber from spinach and banana, along with the creamy texture of the Almond milk, makes this a satisfying choice. What Not to Put in a Smoothie For Weight Loss Your smoothie is only as healthy as the ingredients used to make it. Choosing the right components is crucial because certain items can turn your beverage into a sugar or calorie bomb.  If you want to make the most of your weight-loss smoothie, make sure to avoid the following ingredients:  Store-bought fruit juice: Unless it’s 100% natural, fruit juice has no business being in a smoothie. The sugar content in these artificial drinks can negate your efforts and probably even make you gain more weight.  Flavored yogurt: You’ll immediately notice that all the recipes discussed here specifically say Greek yogurt — that’s because it’s the most healthy kind available. The flavored varieties typically contain excessive amounts of sugar, artificial flavors and fillers that can impede your weight-loss journey.  Added sweeteners: Most fruits used in smoothies are naturally sweet, so you don't need any additional sugars. Besides, you don’t drink a weight-loss smoothie for the taste, so avoid any unnecessary sweeteners, even the “healthy” ones like maple syrup and agave nectar.  Whole milk: Cow dairy products are high in fat and calories. Skip them altogether in your healthy smoothie.  Lose Weight With These Delicious Smoothies The best weight-loss smoothies pack many nutrients and help you feel full. They also encourage your body to burn fat while promoting healthy muscle recovery. Try out any or all of these recipes to aid your weight loss journey and enhance your overall well-being. Remember to avoid fattening ingredients and make sure that you’re exercising. Finally, talk to your doctor before making any major changes to your diet.

Creating healthy meals is more challenging than people often think. You have to get a daily nutritional intake that supports your well-being, but there’s so much to choose from at the grocery store. Check out everything you need to know about the food pyramid chart to become more confident with your meal selections. You’ll trust you’re getting a healthy diet while enjoying your favorite foods. What Is the Food Pyramid Chart? The food pyramid chart is a visual guideline that helps people include numerous types of food in each meal. People began using it in 1992 after modifying the previous food wheel guidelines. Since then, the U.S. Department of Agriculture (USDA) updated the pyramid multiple times. This is what it looks like today: The pyramid shape showcases which food groups should occupy the most space on your plate. Whole grains, vegetables and fruits should be the base of each meal. You can add dairy and proteins afterward, then fill the remaining space with oils and healthy fats. What Are the Five Levels of the Food Pyramid? The five levels of the food pyramid are common food groups people use to make breakfast, lunch and dinner. They consist of these specific ingredients: Level One (the foundation): whole-grain cereals, breads, rice and pasta Level Two (split into two equal parts): fruits and vegetables Level Three (split into two groups): dairy and proteins like meat, beans and seafood Level Four (the smallest group): oils and healthy fats Sometimes, people add a fifth level to the food pyramid to include less healthy foods like desserts and processed snacks. You should enjoy those options in your diet too, but in smaller portions. Whole foods and organic ingredients will provide more nutrients that keep you healthy and feeling your best. How to Make a Meal with the Food Pyramid If you find the food pyramid chart a bit confusing, you’re not alone. Follow these steps to make meals with the various categories. You’ll become more familiar with how to use various ingredients as you practice. 1. Start With Your Whole Grains People sometimes think grain sources like rice or pasta are inherently bad for you. The myth stems from harmful diet culture practices. In reality, pasta, rice and bread are the basis of a well-rounded diet. It all depends on which ones you choose. Your next dinner could feature hamburger buns made with sprouted bread. Sprouted grains feature nutrients like vitamin C, fiber and protein. Even the french fries on your plate aren’t bad to eat. White potatoes have numerous vitamins and minerals. You'll have a healthier meal if you choose a bag of fries made with minimal oil or air-fry potato strips at home. 2. Add Fruits and Vegetables Experts recommend enjoying at least five fruits or vegetables per day. If you incorporate at least one with breakfast, lunch and dinner, you’re almost there. Consider which produce options you like the most or try something new. You could pair freshly sliced watermelon, apples or carrot slices with your burger to make it even more nutritious. https://www.youtube.com/watch?v=4T_3VwsPa8I 3. Consider Potential Protein Sources The protein part of the food pyramid chart is surprisingly flexible. You could get your protein from various sources that align with your nutritional preferences or food allergies, like: Red meats White meats Beans Seafood Having at least one of these with each meal is a good idea. Protein makes your body generate hunger-reducing hormones so you feel full longer. Follow the serving size directions on your preferred protein’s packaging to better gauge how much to include on your plate. 4. Combine a Dairy Source Dairy is another critical part of the food pyramid chart because it’s nutritionally robust. Whether you enjoy yogurt, cheese or milk, you’ll get minerals like calcium, potassium and phosphorus. Ensure your dairy product doesn’t contain excessive amounts of added sugar to remove the processed ingredient from your diet. You can also opt for lactose-free versions of dairy foods if milk products bother your digestive system. 5. Embrace Healthy Oils or Fats When picturing oils and fats in the food pyramid, think about olive oil. The organic oil reduces cardiovascular disease risks because it’s anti-inflammatory. You can add this part of the food pyramid to your diet by greasing your cooking pan with olive oil or mixing organic, pasteurized butter into your sauces. https://www.youtube.com/watch?v=jpQ5QrWY1sQ Enjoy a Healthier Diet Once you feel more familiar with the food pyramid, it’s much easier to plan what you’ll eat every day. Think about the foods you love most before creating your next grocery list. You’ll find meals that incorporate what you like eating and make each serving healthier by adding these food groups to your daily meals. Food Pyramid Chart FAQs What Is the Correct Food Pyramid? The USDA updated its official food pyramid chart in 2011. It now suggests that people follow its MyPlate guidelines, which arrange food categories according to the percentages of each meal. Some people find it easier to understand than the previous stacking style. As long as you follow USDA guidelines, you’re using the correct food pyramid. How Do You Arrange a Food Pyramid? You arrange a food pyramid by organizing each food group according to what should make up the most of your meals. Focus first on whole grains, protein sources, fruits and vegetables. They’ll give you enough nutrients and protein to stay satisfied and feel full quickly. Other options like dairy, natural fats and healthy oils are more nutritionally dense. Your meals should feature them in smaller portion sizes to avoid accidentally overeating them.  Some people also add processed foods to the top of their pyramid, but that’s up to you. The point of a food chart is to never feel like an entire type of food is off-limits. The important thing is learning how to eat healthy portion sizes for each group. What Are the Problems With the Food Guide Pyramid? The problem with the food guide pyramid depends on each person. Some people have a hard time understanding the towering pyramid shape. Others prioritize other groups based on their health history. Someone learning to live with diabetes might move their grains up the pyramid because whole grains cause small blood sugar spikes if they’re sensitive to them. How Does the Food Pyramid Help With Nutrition? The food pyramid helps with nutrition by showing which food groups are more important to eat with each meal. You can explore the general categories to find more specific ingredients and get creative with your meals while feeling confident in their nutritional value. Watch this video for more information: https://www.youtube.com/watch?v=Bi5Pz8Dx9UY

Figuring out what foods are best for your body can be confusing. There are so many foods to choose from and endless delicious recipes to try. How can you know if you’re buying what’s best for your long-term health when you’re at the grocery store? Read this guide to compare dietitians vs. nutritionists and decide which type of professional could best help you understand nutrients, vitamins and more. What Is a Dietitian? A dietitian is a health care professional credentialed in counseling clients to form customized meal plans based on their health needs. After completing their undergraduate studies in a related field, they get credentialed with the Commission on Dietetic Registration (CDR) to add “RD” to their professional title. Anyone who says they’re a dietitian without an RD title isn’t licensed to help people. What Is a Nutritionist? A nutritionist is someone who earned an undergraduate or master’s degree in human nutrition to help people treat existing medical conditions with food or reach health goals through their diet. They apply for certification with one of two organizations: the Clinical Nutrition Certification Board or the Board for Certification of Nutrition Specialists. They may work with your doctor to improve specific health conditions and potentially accept payment through health insurance plans. It’s worth noting that nutritionist certification varies by state. Some require registration with the above organizations, while others don’t. Research your state’s requirements for nutritionists to understand if you’re signing up to work with an educated expert or someone who’s just passionate about nutrition. Reasons People Visit Dietitians Check out these common reasons people decide to visit a dietitian. Once you compare dietitians vs. nutritionists, you’ll know you’ve picked the best professional to help with your goals. 1. You Want Help Avoiding a Food Allergy Strange, recurring symptoms might have led you to consider getting help with your diet. You could potentially have a food allergy related to dairy, starches, whole grains or spices if meals leave you uncomfortable. A dietitian can help you eliminate triggering foods to identify potential allergens and construct a more comfortable diet. 2. You Need Assistance With Your Irritated Digestive System Some symptoms, like bloating and irregular bowel movements, might mean your digestive system is more sensitive. Dietitians regularly establish low-FODMAP diets that reduce or eliminate monosaccharides, fermentable oligosaccharides, disaccharides and polyols. They could help you live more comfortably and form a more positive relationship with food. 3. You Want Advice While Learning How to Cook for Yourself Whether you just started living on your own or not, many people don’t know how to plan nutritionally supportive meals or snacks. A dietitian can help you. They’ll break down the benefits of your favorite foods so you understand what nutrients you’re getting and which you need to eat more often. 4. You Need Help Feeding a Picky Eater Making a picky eater happy often means sacrificing their nutritional intake. If your child only eats mac and cheese, they won’t get the vitamins and minerals available in vegetables. Dietitians know how to introduce foods in fun ways or sneak healthy ingredients into comfort foods so every picky eater gets healthier without a fight. Reasons People Visit Nutritionists  Forming more targeted health goals might mean you should go see a nutritionist for guidance. These are common reasons people book an appointment and start an ongoing client-nutritionist relationship. 1. You Need to Manage Abnormal Lab Values People undergo laboratory tests for numerous reasons. Your doctor might recommend drawing a blood sample or sending another test off for a closer look at your health, depending on your medical history. While the results may also lead to recommended medications, your doctor could advise that you visit a nutritionist to further manage your health with your daily diet. Nutritionists can formulate meal plans to target specific nutrients, like iron. If you get more iron in your diet consistently, you may get better lab results after your next health appointment. Bring your lab paperwork to your nutritionist appointment to give them context for your upcoming dietary changes. 2. You Want to Improve Your Fertility Fertility issues affect 11% of cisgender women and 9% of cisgender men. You could work with your doctor to try strategies like hormone treatments when you’re ready to start a family, but that isn’t always everyone’s first choice. Medical treatments always have some side effects. If you’d like to try something different, nutritionists are standing by to help. Your diet influences your hormone production by fueling your body with nutrients and vitamins it might naturally lack. Research shows that the Mediterranean diet may boost a cisgender woman’s fertility if she maintains it long-term. You’ll know you’re on track after discussing your fertility goals with a nutritionist who has experience helping clients get pregnant. 3. You Need to Hone Your Athletic Performance There are numerous reasons why people want to reach specific health goals when they’re more active than others. They might need to meet specific body type requirements for their sport, build muscle to compete more effectively or improve their speed with better heart health. Nutritionists help clients strategize their meals and snacks to reach those goals on the client’s chosen timeline. You’ll need to bring specific information to each recurring meeting so they know how to advise you next. Tracking your physical metrics over time will point to what’s working and what’s not. Look for a nutritionist with experience helping athletes to get the best help available. 4. You Want Guidance While Undergoing Treatment Some health diagnoses require ongoing treatment that makes eating difficult. You might not be able to eat a well-rounded diet if certain aromas trigger nausea. Other treatments, like chemo, can erase your appetite entirely. A nutritionist could help you structure your diet around what you’re able to eat and still find ways to make every bite more nutritious while your treatments last. Make the Best Decision by Comparing Dietitians vs. Nutritionists Now that you’ve compared dietitians vs. nutritionists, your path forward should feel much more clear. Consider your health goals to pinpoint the best expert for your nutritional needs. You’ll accomplish your goals and feel more confident about your diet with some help from the right expert.

Congratulations — you’ve just welcomed a new bundle of joy into this world! If you’re choosing to breastfeed, you might be curious about how what you eat comes into play. Whether you’re a new parent or want to brush up on your knowledge, knowing these five foods to avoid while breastfeeding helps make this transition as smooth as possible. Why Should You Watch What You Eat While Breastfeeding? Much like when you were pregnant, the food you eat contains nutrients you’ll pass on to your baby, this time through breast milk. Plus, you need to show yourself some love, too. Your body has just been through a lot, and breastfeeding isn’t always a walk in the park, either. Some experience breast engorgement, chapped or sore nipples, or insufficient milk production. However, what you nourish yourself with can help make the process worth it. One study found proper nutrition while breastfeeding is essential for your well-being and ensuring your milk has the right amount and quality of nutrients for your little one, especially omega-3s. Taking care of yourself while feeding your baby helps your body recover and gives them what they need to grow up strong. 5 Foods to Avoid While Breastfeeding Because what you eat will influence what your new arrival eats as well, it’s vital to be choosy about your intake. Here are five foods to avoid while breastfeeding. 1. Fish You probably heard you should avoid eating seafood while pregnant — and for good reason. Young children are most at risk of the adverse side effects of consuming too much methylmercury — the kind that’s most present in fish — which include: Shorter attention span Memory and cognition trouble Gross and fine motor skill difficulties Lowered intelligence measures Seafood is an excellent source of omega-3s, which you know your breast milk needs to nourish your baby. The Food and Drug Administration recommends limiting your intake to two to three servings a week of any fish that’s low in mercury. Generally, it’s OK to eat fish as long as they’re not: Marlin Shark Bigeye tuna Orange roughy Swordfish King mackerel Tilefish 2. Common Allergens It’s best to avoid introducing your little one to foods that could cause an allergic reaction until they’re older. The most common triggers you should hold off on eating until you’re done breastfeeding include: Eggs Soy Peanuts and tree nuts Wheat Seeds Milk and milk products Seafood 3. The “Gassy” Foods The research on whether eating foods that make you gassy will do the same to your baby hasn’t yet shown a link, but some parents still notice patterns. If your baby has more gas or diarrhea after you eat the following, consider reducing your intake: Spicy foods Beans Garlic Broccoli Kale Peppers Onions Cabbage 4. Chocolate Yes, it’s true — chocolate lovers will have to limit their intake for a while. While a ton of sugar isn’t great for growing bodies anyway, a bar of this sweet treat unfortunately contains as much caffeine as 10%–20% of a cup of coffee. You’ll have to keep your caffeine consumption under 200–300 milligrams while you’re breastfeeding, so make sure you have something else on hand to satisfy your sweet tooth. 5. Certain Herbs Before you season up dinner, make sure the recipe doesn’t call for peppermint, parsley or sage. They’re anti-galactagogues — they potentially reduce milk production, though science hasn’t proven it. However, many people report success with them when trying to lessen their lactation, so try to decrease how much you eat these herbs if you’re making enough milk or need more. What Breastfeeding Moms Should Eat Now that you know what to enjoy when your little one is older, what can you eat now to improve their nourishment? The best thing you can do is ensure you eat a balanced diet while experimenting with the previous foods to see how they affect your milk production and baby’s reactions. For example, spinach is a dark green leaf that might make you and your child gassy, but it’s also a fantastic source of iron and folate, which help with spinal, brain and overall physical development. Some seafood can have dangerous mercury levels in large portions, but the choline and iodine it provides are also essential for forming the brain and spine. There are other options if your baby reacts poorly to these foods — peas have choline and folic acid and lean meat is good for iron. Do Any Foods Make Breastfeeding Easier? While a high number of surveyed breastfeeding parents said they tried using galactagogues — foods that may increase your milk supply — there isn’t official evidence they actually work. The proof is anecdotal for now, but the following may help you make more milk. Fenugreek In one study, mothers who drank fenugreek water for a week reported an increase in milk production, as well as improved how much the babies gained and wet their diapers in their first few days. Drinking fenugreek might work better than eating it, but give either one a shot if you’re looking to up how much milk you make. Barley If you haven’t tried this ancient grain before, get ready to add it to your diet. One study of mothers who ate barley for two weeks after giving birth found they were able to increase their milk production significantly. Not to mention, you’ll be benefiting your heart while ensuring your little one gets the food they need. Fennel Like the previous recommendations, fennel has studies displaying its ability to increase milk supply and a handful that come up inconclusive. It’s worth a try if you’re looking to make more milk — plus, a quick internet search on how to cook it reveals some delectable-looking recipes. Develop a Nutrition Plan Knowing the Foods to Avoid While Breastfeeding When you’re figuring out what to eat while breastfeeding, the most important thing to know is what foods you should limit. However, some of them contain nutrients that will benefit your recent arrival, so talk to their doctor about creating a nutrition plan. Not only is their expertise in your child’s unique care crucial, but planning out your meals beforehand takes a bit of weight off your shoulders.

Are you and your partner trying to get your eating habits on track? Maybe you've set weight loss goals for the new year or are learning to cook to save money on date nights. You could probably use some healthier dinner ideas for two to make dining in extra special. These meals are usually easy to whip up and use fewer ingredients, making them more sustainable by creating less food waste. Most importantly, they deliver the most essential nutrition for healthier bodies and minds.  Make dinnertime nourishing and fun for you and your partner by scheduling dates at home and cooking your favorite healthy meals together.  Does Eating at Home Equate to Healthier Eating Habits? According to research, sitting together during family meals is associated with a higher intake of fresh produce, less fried and sugary foods, and more nutrients. For children, the risk of childhood obesity also decreases significantly when eating at home.  Couples who cook healthy meals together hold each other accountable for working toward their weight loss goals and achieving healthier lifestyles. These positive interactions with loved ones are particularly ideal for receiving emotional support.  Whether you're making a nourishing meal on a weeknight or keeping the love alive with a candlelit dinner, you'll want to start collecting your favorite healthy recipes you can make in a cinch.  8 Healthy Dinner Ideas for Two Is there anything more romantic than whipping up a delicious meal with your spouse? It is even better if it helps you hold each other accountable for better overall well-being. Spice up your love life with these eight healthy dinner ideas for two. 1. Balsamic Salmon Spinach Salad Salmon is one of the most beneficial proteins, with ample omega-3 fatty acids to fight depression and improve cognition. Served alongside a superfood like spinach, you and your spouse can rest assured you receive all the nutrients your bodies need.  Broil salmon fillets with vinaigrette for 10-15 minutes until it flakes with a fork. Toss fresh spinach with the remaining vinaigrette dressing in a bowl and divide into two salad dishes. Then top the spinach with the salmon, walnuts, dried cranberries and sunflower seeds. 2. Penne With Veggies and Black Beans Substitute whole wheat pasta, bean pasta or zoodles for any pasta dish to make a healthy dinner for two. Using black beans and veggies, toss a delicious 300-calorie penne dish with 14 grams of protein.  This recipe calls for mushrooms, green peppers, zucchini, carrots, onions and fresh herbs, although you can modify it by incorporating any other vegetables you enjoy.  3. Mediterranean Chicken With Tomatoes and Olives For the seventh year in a row, U.S. News ranked the Mediterranean diet No. 1 globally for cardiovascular disease and diabetes. Naturally, you'll want to prepare a healthy Mediterranean chicken recipe with your spouse for a romantic at-home date night. This one-pan dish takes only 20 minutes to make, with little preparation required. Sear chicken breasts — seasoned with salt, pepper, oregano and garlic — in a cast-iron skillet with olive oil and reduced white wine. Braise it with lemon juice, chicken broth and extra oregano, covering it with a lid and cooking for five to six minutes. Serve with chopped onions, cherry tomatoes, olives, parsley and feta cheese. 4. Banh Mi Rice Bowls Turn a fun Korean street food into a healthy bowl for you and your partner. Banh mi rice bowls are an easy, 25-minute dinner idea under 600 calories to help you stay on track with your diet. They use fresh, zesty and flavorful ingredients, including cilantro, ginger, picked carrots and tamari. Top with chicken and steak for a satiating entree. 5. Easy Chicken Fajitas After a long day at work, you and your spouse will want a healthy dinner for two in a short amount of time. Thirty-minute dinners make the best weeknight meals, allowing you both to stay on track with your health and weight loss goals while leaving enough time for other activities in the evening. To make satisfying, nourishing chicken fajitas, you only need chicken breasts, onion, bell peppers, lime and spices — chili powder, paprika, onion powder and cumin on hand. Soaking the onion in water can remove the bite if it's too potent. Serve on tortillas or eat plain. 6. Peanut Zoodles With Edamame While pasta may be a favorite, there are better options than the extra carbohydrates for losing or maintaining weight. Swap spaghetti for zucchini noodles instead. You can now buy already-spiralized zucchini noodles in the frozen section at the supermarket. Frozen, shelled edamame can keep this zoodle dish vegetarian with plant-based protein. Stir peanut or Thai chili sauce with the zoodles to complete this tasty Asian meal. 7. Easy Jerk Shrimp  Embark on a Caribbean-style date night with an easy jerk shrimp healthy dinner for two. Purchase a pre-mixed mild or spicy jerk seasoning blend to save time gathering the essential ingredients. Sprinkle the seasoning over the shrimp and allow it to marinate for 10 minutes before cooking.  Sear the shrimp in a skillet, adding bell peppers, onion and red pepper flakes until cooked through. Add 1/4 cup of vegetable or chicken broth to release the caramelized bits from the pan, and serve over rice, bulgur or quinoa. 8. Stir-Fry Chicken and Vegetables Stir-fried chicken and vegetables is a well-rounded dish under 400 calories that takes less than an hour to prepare. Combine cut chicken in a bowl in strips or cubes with sherry, soy sauce and cornstarch. Then, stir-fry bell pepper, zucchini, broccoli and garlic in a skillet or wok. Add some broth and steam the vegetables until they are tender.  When the vegetables are finished cooking, remove them from the pan and cook the chicken. Serve the chicken and vegetables over brown rice with spring onions. Cook, Eat and Live Healthier Together Adopting healthier eating habits is easier when you have someone special to do it with. With healthy dinner ideas for two, you and your partner can lose and maintain weight and improve your well-being.