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Is Keto Messing With Your Digestion?

Keto dieters—and even the keto-curious—have likely heard of (if not experienced) strange side effects of the diet, like keto breath and keto flu. However, there’s another common keto experience out there that doesn’t get much public attention: keto poops. Here, we break down how the ketogenic diet can affect your digestion and bathroom habits, as well as what to do about it.

Your Body On Keto

The high-fat, low-carb, moderate-protein keto diet promises health and wellness benefits like weight loss, improved energy levels, and the joy of endless avocados.

However, the massive shift the diet demands of our bodies can’t be underestimated. After all, the diet literally transitions the type of fuel every single one of our cells uses for energy.

Given that, it’s no surprise our bodies experience some funky symptoms along the way. “Any time you start a new way of eating there’s an adjustment period for the body,” says Rudolph Bedford, M.D., gastroenterologist at Providence Saint John’s Health Center in Santa Monica. And that’s an understatement if you’re talking about keto…

When it comes to digestion, going keto often has two seemingly contradictory effects; either it sends you sprinting to the toilet or completely backs you up.

The Keto Runs

While constipation often becomes an issue later on in a keto diet, diarrhea often plagues beginners.

“At first, your body isn’t used to that much fat and isn’t able to absorb it all,” explains Bedford. “The sudden high intake of fat overwhelms the digestive system.”

The result: Whatever your rather unprepared body can’t absorb simply passes right on through your and into your stool. As a result, you may find yourself making sudden beelines for the bathroom—and going more often than usual.

Often, new keto dieters notice soft, mushy bowel movements. Because of their high fat content, they may even float or contain visible fat droplets.

Rather gross, we know, but most people’s digestion gets back to normal after a week or two of eating keto. (By this point the pancreas has adjusted to producing more digestive enzymes and the liver more bile, both of which help normalize digestion.)

Still, there are a few things you can do to lessen your stomach’s suffering as you get started on keto.

1. Focus On Eating Quality Fats

Keto may be all about loading up on healthy fats, but that doesn’t mean any fats will do.

In fact, according to naturopathic doctor and member of The Vitamin Shoppe Wellness Council Josh Axe, D.N.M., C.N.S., D.C, eating highly-processed fats instead of healthy fats can just exacerbate any diarrhea you might experience at first.

Axe recommends avoiding all highly-refined vegetable oils (think deep-frying oils) and packaged foods that might contain hydrogenated oils. Instead, focus on fats like avocados, olive oil, coconut oil, and fatty fish.

2. Beware Keto-Friendly Sweeteners

Instead of truly kicking the sweet stuff, going keto often leads many people to simply swap traditional sugar with low-carb sweeteners.

Issue is, many of these sugar-free sweeteners can cause digestive issues. “Sugar alcohols, such as sorbitol or xylitol, are used in a lot of low-carb products and can cause bloating, cramps, and diarrhea,” says Axe. Another popular calorie-free sweetener, Splenda, can have the same effect.

Why the issues? Our digestive system can’t effectively absorb these sweeteners, so they pass through undigested.

Axe generally recommends avoiding these sweeteners as much as possible—but it’s especially important if you’re dealing with loose stools.

Keto Constipation

Once your digestive system adjusts to breaking down all the fats, diarrhea often subsides—and quite the opposite toilet struggle pops up: constipation.

In fact, it’s one of the peskiest problems people experience on the keto diet, says Axe. Typically, it pops up when we eat a ‘dirty’ keto diet that’s not focused on high-quality, nutrient-rich foods.

Here are four things you can do to keep your system moving.

1. Load Up On Fiber

Quick refresher: Fiber moves through our digestive system undigested, adding bulk to our stool and promoting regularity. Without it, our system slows down and has a harder time passing stool.

According to Axe, lack of fiber is the most common culprit behind keto constipation. “The ketogenic diet involves cutting high-carb foods, such as whole grains, fruits, veggies, and legumes, many of which are rich in fiber,” he says.

In addition, this lack of fiber can also slow weight loss and contribute to bloating, cramps and gas.

Good news: It’s totally possible to get ample fiber on keto. In addition to fiber-filled avocados, nuts, and seeds, incorporate plenty of low-carb, high-fiber vegetables like mushrooms, bell peppers, kale, and broccoli.

2. Hydrate

Whether you’re keto or not, fail to drink enough water throughout the day and you’ll probably end up constipated.

“Staying hydrated helps stimulate digestion, keeping things moving and warding off digestive issues,” says Axe.

If you don’t like water plain, try adding a squirt of a lemon or lime for extra flavor. Drinking herbal tea or bone broth will also get the job done.

3. Keep Your Electrolytes Balanced

Keto decreases water retention and increases our urine output, which can cause our body to flush out electrolytes.

These minerals, which include sodium, magnesium, and potassium, are important for all sorts of body functions, including muscular contractions and digestive regularity, says Axe.

While eating keto-friendly fruits and veggies will help replenish lost electrolytes, adding an electrolyte supplement to your routine can ensure you meet your needs.

Plus, because our colon absorbs water, leaving less available to soften stool, Bedford recommends keto dieters consume plenty of salt every day. This will help your body retain water, so there’s enough to go around—and keep your toilet time strain-free. So go ahead and bust out the salt shaker!

4. Move Your Body

What you eat and drink aren’t the only causes of keto constipation. “Inadequate physical inactivity can also contribute,” says Axe.

Often, when people experience the fatigue associated with keto flu during the first few weeks on the diet, cutting back on exercise can help reduce stress on the body as it transitions into ketosis.

However, that doesn’t mean a keto diet justifies a sedentary lifestyle. “Staying active can speed up the passage of food through the intestines,” says Axe.

So if you want to truly feel your best on keto, you’ve got to get moving. Axe recommends at least 20 to 40 minutes of lower-intensity exercise (like walking, jogging or cycling) to promote regularity.

The Bottom Line

As you start and refine your keto diet, you can expect some funky digestive issues to pop up. Be patient, and focus on living an active lifestyle, staying hydrated, and eating healthy fats and fiber-rich foods.

As Axe says, “following a healthy, balanced diet rich in whole foods is the easiest and most effective way to reduce symptoms and optimize digestive health on the ketogenic diet.”

Pin this infographic for quick reference:

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

April 23, 2019

Gabrielle Kassel

Review: I Tried Not Your Mother’s Curl Defining Hair-Care

Even though I was born with natural curls, I always preferred to style my hair straight. But a lifetime of styling and a decade of highlighting left my hair damaged, dry, dull, and in desperate need of TLC. That’s why I recently decided to back away from the heat tools, grow out my highlights, and start the ‘curly girl method,’ which discourages women with curly hair from using products that contain drying silicones and moisture-blocking sulfates.

At first, I had a very hard time finding hair products that met the ‘curly girl method’ guidelines and shaped and volumized my waves. But then I tried Not Your Mother’s.

About Not Your Mother’s Natural Tahitian Gardenia Flower & Mango Butter Hair-Care

When The Vitamin Shoppe offered me the opportunity to test out Not Your Mother’s Natural Tahitian Gardenia Flower and Mango Butter Curl Defining Hair-Care (which includes shampoo, conditioner, and detangler), I immediately scanned the ingredients for proof that the products were indeed “natural.”

The shampoo and conditioner claimed to be 98 percent free of sulfates, silicones, phthalates, parabens, gluten, and synthetic dyes, and the detangling product was 100 percent free. I was impressed!

To be honest, Not Your Mother’s seemed a little too good to be true; easy to find, affordable (just 10 bucks a bottle), and free from all the junk.

Revamping My Hair-Care Routine

I started using the Not Your Mother’s shampoo, conditioner, and detangler consistently throughout the month of February. Living in the Northeast, the cold, dry winter weather had my tresses in desperate need of some love (and hydration)!

The first thing I noticed as I pumped out my first shower’s-worth of shampoo and conditioner was the scent—WOW! Was I just transported to a tropical paradise? If you like your hair products to smell like an umbrella-adorned drink (and who doesn’t?), you’ll definitely like these.

Next I took notice of the amount of ‘slip’ the conditioner had compared to other silicone-free conditioners I had tried. This one glided effortlessly through my knots. Plus, I could practically feel my curls drinking up the much-needed hydration.

Once I was out of the shower, I towel-dried my hair and gave it a couple spritzes of the detangling spray. Again, I was so impressed. The results were almost instantaneous and it provided the perfect amount of slip for seamless finger-combing. The process, from start to finish, could not have been easier!

For my first couple of uses, I didn’t apply any other styling products after the detangler spray, but after letting my hair air-dry, I noticed a little less definition than I’m used to. While the detangler is great for a moisture boost, it isn’t necessarily mean to hold your style. Eventually I added my go-to styling cream back into my routine after the detangler spray and the results were great.

Final Thoughts

Overall, Not Your Mother’s truly exceeded my expectations of what an easily accessible hair-care line could accomplish.

I admit, I can be a bit of a hair-products elitist, but the amount of slip, smoothing, and moisture these products brought to my hair left nothing to be desired. Plus, I am also happy to see more companies investing in products made with clean ingredients.

I would definitely recommend these Not Your Mother’s products to anyone with wavy to kinky-curly hair. Not only were they lightweight, cleansing, and hydrating, but that delicious tropical smell certainly didn’t hurt either! I’m definitely going to continue to use them.

This Wellness Tester received free products in exchange for an honest review.

April 22, 2019April 23, 2019

Claudia Kotchick

10 Healthy Habits That’ll Help You Lose (And Keep Off) Weight

In my nearly two decades of experience in the weight-loss world, I’ve found one thing to be true: There’s so much more to losing weight—and keeping it off—than printing out a meal plan and signing up for a gym membership. Ultimately, it’s all about habits, and seemingly tiny behavior modifications are more impactful than any fad diet in the book.

Why Habits Matter

As someone who works with clients every single day (and who has lost weight myself), I know it’s our behaviors, not certain foods themselves, that hold power over our weight. Otherwise, I’d be able to hand any client a meal plan and they’d follow it flawlessly, no problem.

However, many of us start our weight-loss journeys with the baggage of long-established habits and thought patterns. These patterns affect our relationships with food and our bodies—and ultimately our overall health.

What many of us don’t realize, though, is that these patterns are simply the results of a repeated of triggers and rewards.

For example, an ice cream commercial we saw on TV one night after dinner may trigger us to grab dessert. The sugar boosts ‘happy’ chemicals like serotonin and dopamine, and before we know it, we find ourselves mindlessly eating ice cream on the couch every night.

Though these small, seemingly simple habits can be tricky to unravel, rewiring them makes a massive difference in our weight-loss long-term.

Focus On The Triggers

So, if you want to lose weight, I suggest you think not about the foods that trip you up, but the behaviors that sabotage you.

If you sacrifice sleep to watch Netflix, hit snooze every morning, or lack an outlet for managing stress, you put yourself in a position to make some pretty questionable food choices. From there, it’s all downhill.

So, if you eat ice cream every night, don’t focus on the ice cream itself, but why you eat the ice cream. When you consider the ice cream commercial and ‘happy’ chemicals that have essentially hijacked you, everything changes. Suddenly, you can see your nightly ice cream as a trigger-related habit, not a reflection of crummy willpower.

And once you understand the why behind these behaviors, you can start to break them down.

If hitting the couch after dinner makes you feel like you need a bowl of ice cream, skip the couch altogether and go for a walk or read a book. Or, make yourself a cup of tea, instead.

Address the trigger, change the behavior!

My Top 10 Habits For Successful Weight Loss

Though we all have unique goals, schedules, and relationships with food and exercise, there are a few basic, healthy habits we can pretty much all benefit from. Here are 10 to start working on.

1. Add Fruits & Veggies To Every Meal

Every time you eat—whether it’s just a snack or a full meal—make sure to include a fruit or vegetable. Produce is high in fiber and water, takes time to eat, and fills us up. Plus, by adding produce to every meal, we leave less room on our plate for not-so-healthy foods.

2. Incorporate Healthy Fats

In addition to fruits and veggies, start adding healthy fats—like avocados, nuts, nut butters, hard-boiled eggs, pre-portioned guacamole cups, or chia seeds—to your snacks and meals. Though old school diet culture told us to fear fat, it’s vital for our brains and bodies—and also helps us feel full and satisfied.

3. Switch To Smaller Plates

Research shows we tend to fill up our plate—and finish our helping—regardless of the size plate we use. Switching to smaller plates means you’ll automatically cut down portions—and still feel satisfied that you got to eat everything on the plate!

4. Order From The App Menu

Given the outrageous size of certain restaurant portions, I often encourage clients to stick to the appetizer menu when eating out. Often, you’ll be served enough to be satisfied, but not over-stuffed. Side dishes and the kid’s menu are fair game, too!

5. Consider Grocery Shopping Online

If you find yourself easily-tempted at the grocery store—and end up loading your cart with sandwich cookies and the like—try ordering your groceries online. It might help you avoid the impulse buys we often make when strolling up and down the aisles.

6. Drink Water Before Meals

Most of us walk around dehydrated, a sensation we often mistake for hunger. To address the issue (and avoid unnecessary snacking), pre-game each of your meals with a tall glass of water.

7. Make An “After Dinner” Rule

If you eat a healthy, balanced dinner that includes vegetables, healthy fats, and quality protein, you should feel satisfied enough to make it ‘til bedtime without a snack. In my experience, most of the calories we consume after dinner are simply reactions to triggers like commercials or habits. Usually, they’re mindless and empty. If you find yourself wanting to eat out of boredom, get up off the couch and do something else.

8. Incorporate Sprints

Most of my clients totally phone in their workouts, falling into the habit of jogging or working out at a generally slow, steady pace. By adding one-minute surges to your workouts (I recommend at least two or three of them), you’ll elevate your heart rate and force your body to work harder. In the long run, this extra demand only increases your results.

9. Walk And Talk

To cut down on the time you spend sitting each day, make a habit of standing and walking around when you talk on the phone. Get yourself a headset or a pair of headphones, and every time the phone rings, get up! Stand or pace until you hang up. Every bit of extra movement helps.

10. Try A Meditation App

This habit works double-duty by helping us become more aware of our thoughts and habits! Plus, meditation also helps us manage stress, which is often a trigger for emotional eating. Start with just five minutes of meditation per day. Soon, you’ll feel better able to observe and understand your relationship with food, triggers, and more.

Making Healthy Habits Stick

Just like the not-so-healthy habits we develop, healthy behaviors need to be triggered into action until they become part of our routine.

Where to start? First, make a list of habits that might be holding you back—like eating in front of the TV or running to the vending machine mid-afternoon. Then, identify a healthier habit that addresses it.

Once you choose which of these healthy habits to focus on first, set up a system of reminders to help you make them happen. Set reminders or alarms in your phone to fill up your water bottle throughout the day or put a post-it notes on your snack cabinet that ask if you’re truly hungry.

With the help of these positive triggers, you’ll be on your way to drinking more water, cutting out unnecessary nighttime snacks, and more in no time.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

Liz Josefsberg is a weight loss and wellness expert with over 15 years in the industry, as well as a member of The Vitamin Shoppe’s Wellness Council. A mom, author, fitness enthusiast, and weight loss success story herself (65 pounds lost!), Liz consults all over the world. She loves testing every diet, exercise regimen, device, and piece of gear she can get her hands on.

April 19, 2019April 22, 2019

Liz Josefsberg, C.P.T., N.E.S.

Put These Healthier Chocolate Peanut Butter Eggs In Your Easter Basket

Fans of peanut butter cups cherish springtime for one reason: Chocolate Peanut Butter Eggs.

With a spot-on ratio of peanut butter filling chocolate coating, the sweet, the creamy eggs are nothing short of iconic. Thing is, your average chocolate-PB egg goodness comes at the cost of 16 grams of sugar, preservatives, and artificial flavoring.

Don’t get us wrong; there’s a time and place for the OG treat. But if using clean ingredients and keeping sugar lower are top priorities, these Better-For-You Collagen Reese’s Eggs certainly get the job done.

Created by healthy recipe guru Kim Capella and made with clean ingredients and sweeteners like honey and stevia, they’re a springtime treat you can truly feel good about. Plus, with a little help from The Vitamin Shoppe brand Collagen Peptides, they pack extra protein and nutrition.

Better-For-You Collagen Chocolate PB Eggs

*makes 12 eggs

Ingredients

Peanut Butter Filling

½ cup peanut butter
¼ cup plnt brand 100% Pure Raw Honey
1 scoop The Vitamin Shoppe brand Collagen Peptides
½ cup peanut powder

Chocolate Coating

¼ plnt brand Organic Extra-Virgin Coconut Oil, melted
1 dropper plnt brand Liquid Stevia
¼ cup unsweetened cocoa powder

Instructions

In a bowl, combine the peanut butter and honey and mix well. Add collagen and peanut powder and mix again until well combined.
Use your hands to mold the peanut butter filling into 12 even, egg-shaped discs. Place on a large plate or serving tray and refrigerate for 30 to 60 minutes to firm up.
Once firm, make the chocolate coating by whisking the coconut oil, stevia, and cocoa powder in a bowl.
Dip each peanut butter egg into the chocolate to coat. Then, place back onto the plate or tray. (For thicker coating, dip eggs again after first chocolate layer has solidified.)
Chill in the fridge for 1 hour (or freezer for 30 minutes) to solidify. Enjoy!

Nutrition for one egg: Calories: 150 • Fat: 11g • Carbohydrate: 11g • Fiber: 2g • Sugar: 8g • Protein: 5g

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

April 18, 2019April 23, 2019

The Editors of What's Good

Can You Take A Day Off Keto?

Unlike many of your standard diets, the high-fat, carb-free keto diet leaves little room for beloved cheat days. But what are you supposed to do when your cousin gets married, your best friend hosts a birthday brunch, or you just need a slice of pizza? We asked the experts about taking time off of keto, its effects on your body (and diet results), and how to bounce back fast.

Why Keto Differs From Other Diets

Unlike your typical clean-eating or low-carb diet, keto has the very specific goal: to shift your metabolism from relying on glucose (from carbs and sugar) for energy to relying on fat.

The process, which involves removing virtually all carbs from your diet—and depleting all of the stored carbs (called glycogen) in your body—takes time and dedication. Especially for those first few weeks and months.

Once you fully shift into fat-burning mode (called ketosis), benefits like fat loss, decreased inflammation, and improved energy start to kick in.

Issue is, even just one day (or one meal!) that’s too high in carbs can throw you out of ketosis, explains Will Cole, I.F.M.C.P., D.C., functional medicine practitioner and author of Ketotarian.

“For a keto diet to be truly successful, there can be no ‘off’ or ‘cheat’ days,” he says.

How Many Carbs Is Too Many Carbs?

Of course, though, sometimes life happens! There may be potatoes; there may be cake.

How much diverging from your usual keto eating plan affects ketosis—and your results—though, depends on just how far off the rails you go.

“Taking in a touch more carbs will probably lower your blood ketones slightly but still leave you in ketosis,” says Toby Amidor, M.S., R.D., C.D.N., author of Smart Meal Prep for Beginners. This low level of ketosis is known as ‘light ketosis.’

Just note that light ketosis does not yield the profound benefits—like weight loss and reduced cravings—people experience in ‘deep’ ketosis, when ketone levels are higher.

According to Cole, some people may be able to eat up to 100 grams of net carbs and still hold onto some level of light ketosis.

Stray farther into carb land, though, and you can expect to completely shift out of ketosis.

The Impact Of Off Days

If your off day involves carb-bombs like donuts and pizza and you shift out of ketosis, you’ll have to endure ‘keto flu’ symptoms all over again while transitioning back in later.

“If you go all-out on carbs, you won’t feel good,” Amidor says. “The fatigue, keto flu, hunger, and all the other symptoms you experienced while transitioning into ketosis can reemerge.”

Many people find that true off days throw off their digestion, appetite, and energy levels. They feel tired and lethargic, deal with some stomach upset and bloating, and notice old cravings return.

In the long run, off days can seriously mess with your keto progress.

If you’re constantly shifting in and out of true ketosis, you prevent yourself from experiencing the full extent of keto’s potential benefits. Not only do you sabotage keto’s promised fat loss, clarity, and focus, but your body’s ability to quash inflammation, too.

Another Approach: Carb Cycling

While random days off of keto can undermine your progress and leave you feeling crummy, you can strategically incorporate some carbs and still reap keto’s benefits.

“For some people, particularly those who are extremely active, carb cycling can be a great way to up your carb intake while still reaping the benefits of a ketogenic diet,” says Cole. How does it work? On days you’ll work out hard, you’ll up your carb intake. Otherwise, you keep it keto.

This approach doesn’t mean you can go willy-nilly on desserts on days you hit the gym, but it can certainly create more flexibility.

How To Try Carb Cycling

To carb-cycle properly, stick to your normal keto diet and around 50 grams of total carbs per day for five or six days a week. Then, on one or two non-consecutive days, up your carb intake to 75 to 155 total grams and get your sweat on, says Cole.

On those higher-carb days, just stick to healthy, whole foods, like sweet potatoes, berries, and carrots.

Ideally, this strategy will allow you to both power a couple of higher-intensity workouts a week and reap the benefits of keto.

However, if you notice any major stalls in your keto results—or aren’t truly going hard in the gym on higher-carb days—consider sticking with a standard keto diet.

“While some people can benefit from carb cycling, it’s not appropriate or needed for everyone,” says Cole. “Each person is unique, so what works for one person may not work for the next.”

How To Get Back Into Ketosis—Fast

Whether you’re coming off a strategic high-carb day or just a random day off keto (hello, birthday cake), you’ll want to transition back into fat-burning mode as quickly as possible.

How long it’ll take you to transition back into true ketosis depends on factors like:

how many carbs you ate
your sensitivity to carbs
your physical activity level

Depending on these factors, it may take you anywhere from one to a few days to fully shift back into fat-burning mode.

“While staying on track with a keto diet is important, if you happen to eat something not-so-keto, show yourself some grace and jump back into it the next day,” says Cole.

To really speed up the process, Cole recommends doing a fast. If you really mean business, fasting for 24 hours after your day off goes a long way in helping your body clear out any blood sugar or stored carbs.

If you want to take a less intense approach, just employ basic intermittent fasting and wait until lunchtime or so to have your first meal.

Or, if you don’t want to fast at all, just get back to your regular keto diet and sit tight.

Remember: “Stressing about your diet can be just as detrimental to your health as the foods you put into your body,” says Cole. So be patient and eat those healthy fats!

Pin this infographic for quick reference:

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy, Staying Fit, and Keeping It Keto today!

April 17, 2019April 18, 2019

Isadora Baum

How To Take Your Iron: The When, Why, Where, And What

Though iron may not get the love that trendy collagen, turmeric, and vitamin D get these days, it shouldn’t be taken for granted. According to the most recent Dietary Guidelines for Americans, iron is one of the top five nutrients to keep a close check on. Consider this your guide to why this mineral is so critical—and how to supplement to reap its benefits.

Why Iron Matters

Responsible for carrying oxygen throughout our body (via proteins in our red blood cells called hemoglobin), iron plays a critical role in our health.

In fact, every cell in our body contains some iron.

Since our tissues and organs need oxygen to produce energy, iron is critical for our body’s ability to do pretty much anything.

The mineral is also vital for a resilient immune system, healthy metabolic function, growth and development, and hormone and tissue production, says Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.

But wait, there’s more: Iron also contributes to the nerve signals that coordinate everything from our heartbeat to muscle contractions during exercise.

Plus, it helps our body clear out the waste product carbon dioxide.

What’s At Stake With Iron Deficiency

When we fall short on iron, we produce less hemoglobin and transport less oxygen throughout our body.

In many cases, iron deficiency causes a deficiency of red blood cells or hemoglobin—a condition known as anemia. Though certain diseases can also cause anemia, iron deficiency is the most common culprit behind it, says New York City-based nurse Rebecca Park, R.N., founder of Remedies For Me.

Often, anemia is marked by symptoms like:

fatigue
weakness
pale skin
loss of appetite
cold hands and feet

Who Needs More Iron?

In 2005, the World Health Organization identified iron deficiency as the top nutritional deficiency, estimating that 24.8 percent of the population worldwide were anemic.

Kids And Iron

The first group at risk for iron deficiency: kids.

Children have high iron needs—particularly in their first year of life and between ages four and eight. “Because the body needs iron to grow and develop, the mineral is crucial for children—especially during growth spurts,” says Valdez.

Without a steady supply of iron to support healthy development throughout these important years, growing children can quickly become deficient in the mineral.

Women Of Childbearing Age And Iron

Another group often faced with iron issues: women.

Because women lose iron in blood during menstruation every month, they need to take extra care to consume enough of the nutrient. The National Institutes of Health (NIH) suggests women with heavy periods increase their intake to avoid deficiency—but Levitan suggests even women with normal periods do so. “One week every month, they are losing iron—and that loss can accumulate.”

Iron loss is also a concern during pregnancy. “Pregnant women are at increased risk for deficiency because the body preferentially gives iron to the baby,” explains Arielle Levitan, M.D., author of The Vitamin Solution.

Herbivores And Iron

Though vegans and vegetarians may eat plenty of plant-based iron sources, they, too, run the risk of deficiency.

You see, there are two types of iron. Heme iron, the type of iron that comes from animal sources, is the most bioavailable form of the mineral. Non-heme iron, which is found in plants, is more difficult for the body to absorb.

“Iron from animal sources is absorbed by the body two to three times more efficiently than that from plant sources,” explains Park.

The result: Plant-eaters have to work much harder than meat-eaters to meet their needs.

Workout Warriors And Iron

Folks who follow a strenuous exercise regimen may also need more iron. After all, iron provides our muscle cells with the oxygen needed to produce energy and recover from exercise.

In fact, one study published in the Journal of the International Society of Sports Nutrition suggests adequate iron intake allows athletes to perform their best during intensive training and competition.

Sensitive Stomachs And Iron

Finally, people with gastrointestinal disorders also face increased risk for iron deficiency, says Valdez.

Often, people with GI issues can’t properly absorb nutrients in their food and supplements—and iron is no exception.

Meeting Your Iron Needs

Since our body cannot produce iron on its own, we have to get it through food or supplementation.

While men need just eight milligrams a day, women need 18—and pregnant women need a whopping 27.

In a perfect world, we’d meet our needs through food, no problem. (Red meat, chicken, oysters, seeds, lentils, dark chocolate, and spinach and other leafy greens are all good sources.)

However, since iron deficiency still affects so many people, some of us may need to add a supplement to our routine.

How To Supplement With Iron

If you’re concerned about your iron levels, talk to your healthcare provider about running a blood panel. Levitan recommends asking for a ferritin level test, which reflects whole-body iron, in addition to the usual hemoglobin test.

“You can have normal hemoglobin and not be anemic, but still be iron deficient,” she says.

Depending on your levels, your doctor or a dietitian can help you find the right supplement for you.

What Type Of Iron To Take

Since you can only get heme iron from meat, all of the iron supplements you see on store shelves contain non-heme iron.

On supplement label, you’ll see it listed as ferrous sulfate, ferrous fumarate, or ferrous succinate. (Both ferrous sulfate and ferrous fumarate are found in The Vitamin Shoppe brand Iron Complex.)

How And When To Take Iron

Though how much iron you’ll take depends on your individual needs, your routine should remain the same.

According to Rachel Fine M.S., R.D., C.S.S.D., C.D.N. of To The Point Nutrition, iron is best absorbed by the body when taken on an empty stomach, or with just a glass of water.

The actual time of day you pop your supp doesn’t ultimately matter, says Valdez. Just try to take it a few hours before or after meals.

If taking iron on an empty tank causes you to have stomach cramps, diarrhea, or nausea (which folks with sensitive stomachs may experience), you can take it with food. “It’s better to take iron with food than to stop taking it all together,” says Levitan.

However, certain foods (and drinks) interact with iron better than others.

Vitamin C has long been shown to increase your ability to absorb non-heme iron, so try to pair your supplement with a C-containing food, like an orange. Or, opt for a combo supplement, like Chewable Iron With Vitamin C Tablets from Nature’s Plus.

On the flipside, other nutrients—like polyphenols, phytate, calcium, and certain proteins—can interfere with iron absorption, says Ysabel Montemayor, R.D., nutrition lead for organic ready-to-eat meal service Fresh n’ Lean.

Foods and drinks not to pair your iron with: dairy products, soda, legumes, tea, coffee, or whole grains.

According to Levitan, avoiding dairy, in particular, is top priority. “Milk is probably the most notable food not to take iron with, because the body gives preference to absorbing the calcium.”

Precautions To Keep In Mind

Crucial as iron is, we can’t supplement with crazy amounts.

“Inadequate iron can be harmful to your health, but so can excess iron intake,” says Montemayor. In fact, research suggests super-high doses of the mineral can be toxic.

Before taking any iron supplements, just talk to your doctor to make sure you truly need them. (Don’t worry about any iron in your multivitamin, though, says Levitan. It’s typically a small amount.)

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April 15, 2019April 19, 2019

Gabrielle Kassel

Could You Benefit From Taking Digestive Enzymes?

Digestion is finally having its day in the sun. The gut is being recognized for its importance in aiding overall health and everyone’s hearing about the benefits of probiotics (the “good bacteria” that live in our GI tracts) and prebiotics (the fiber they feed on). However, they’re not the only players in healthy digestion. Digestive enzymes also play a key role. Here, everything you need to know about these mighty little tummy helpers.

What Are Digestive Enzymes?

Digestive enzymes play a seriously significant role in our overall health. These compounds chemically break the protein, fat, and carbohydrates we eat into particles our body can actually absorb and use for nutrients and energy.

“Think of digestive enzymes as little soldiers with scissors that cut large food molecules into smaller pieces,” says Anthony Balduzzi, N.M.D., founder of The Fit Father Project and The Fit Mother Project. “Our digestive tract can’t absorb large food particles, so we need to cut these large proteins, carbs, and fats into smaller units that can pass through the microscopic holes in the digestive tract and enter our blood circulation.”

In addition to our stomach, our mouth, pancreas, and small intestine also produce and release digestive enzymes when we eat.

How Digestion Works

There are about 22 enzymes that help us digest food, all of which fall into one of three categories: Enzymes that break down proteins are called proteases, those that break down carbs are called amylases, and those that break down fats are called lipases.

Digestive enzymes first start working their magic in our mouths, after our first bite of food.

As food enters our mouth, our salivary glands release amylases to start breaking down any carbohydrates into smaller sugar molecules (called monosaccharides).

“If you’ve ever put a cracker in your mouth and felt it dissolve into sugar and then nothing, you’ve experienced amylase at work,” says John M. Rivas, M.D., founder of Rivas Digestive Center in Florida.

Our mouths also release a small amount of lipases to start breaking down any fats into smaller fat molecules (called monoglycerides).

Once we swallow our food, our stomach releases more lipases and proteases, which begin to break proteins down into smaller building blocks (called amino acids).

“When food enters the intestines, the small intestines tell the pancreas to release more digestive enzymes,” says Rivas. Here, the process continues until the majority of the essential food nutrients have been broken down.

Once broken down, these nutrients are absorbed through the wall of the small intestine and into our bloodstream to be put to use. Anything left over exits our bodies as fecal matter hours later.

Without digestive enzymes, we wouldn’t be able to properly digest our food. And if we can’t digest our food, we can’t utilize their nutrients, which we need to do pretty much everything.

Who May Need More Digestive Enzymes?

According to Rivas, most of us produce enough digestive enzymes on our own to efficiently and comfortably break down the food we eat. That said, some of us might struggle in the enzyme department—and want to consider taking digestive enzyme supplements.

First: folks with health conditions that affect the pancreas’ ability to manufacture or secrete digestive enzymes. The most common include chronic pancreatitis, pancreatic cancer, alcoholism that develops into pancreatitis, and pancreatic insufficiency.

People with cystic fibrosis, who often deal with pancreatic insufficiency, are usually in the same boat, explains Jonathan Valdez, R.D.N., owner of Genki Nutrition and spokesperson for the New York State Academy of Nutrition and Dietetics.

Another group that might benefit from digestive enzyme supplements: folks with food intolerances. While it’s best just to avoid foods you don’t tolerate well, taking enzymes comes in handy on special occasions, when you just can’t walk away from the cheese plate.

“One of the most famous digestive enzymes is lactase, the enzyme required to break down the sugar in milk,” explains Balduzzi. Lactose intolerant people can swallow a lactase pill to help break down any milk sugars in their system. Taking enzymes can also benefit people with gluten sensitivities who want to enjoy a slice of birthday cake without facing all-out digestive rebellion afterwards.

Plus, since we naturally produce fewer digestive enzymes as we age, many of us might consider supplementing with digestive enzymes if we begin to notice more regular digestive woes. (Factors like genetics affect just when this starts to happen.)

Signs Of Digestive Enzyme Deficiency

Not sure if your digestive enzymes are working in full force? Enzyme deficiencies typically result in all sorts of gastrointestinal distress, such as:

consistent gas
bloating
a feeling of immediate fullness after eating just a bite or two
perpetual stomach aches
cramps
loose stools

In extreme cases, people who are digestive enzyme-deficient can experience serious symptoms of malnutrition, such as:

unexplained rapid weight loss
weak or unhealthy skin and hair
weakened bones
constant fatigue

If you’re experiencing any symptoms, it’s time for a trip to the doctor. They’ll rule out other health conditions that could be causing your symptoms or compromising your digestive enzyme production. Typically, your doc will test your pancreatic enzyme levels or take a stool sample to collect more info.

Finding A Digestive Enzyme Supplement

While people with serious health conditions like cystic fibrosis or a pancreatic condition typically need prescription digestive enzyme medications, many folks can benefit from a dietary supplement.

Balduzzi recommends looking for an enzyme product that includes the enzyme trifecta: proteases, amylases, and lipases. Typically, products labeled ‘multi-enzyme’ contain the full spectrum. The Vitamin Shoppe brand Digest Extra, for example, contains more than a dozen different digestive enzymes for overall support.

Plus, “many quality digestive enzymes will also include an active probiotic, a specialized enzyme for milk sugars called lactase and an enzyme for gluten called ASP,” says Balduzzi. (To reap the benefits of both enzymes and probiotics, try Enzymedica Digest Gold + Probiotics.)

When shopping, you’ll notice that some digestive enzyme supplements are derived from animals, while others are derived from plants. While animal-derived enzymes are the most similar to those our body produces, plant-based enzymes are a fine option for herbivores, says Valdez.

Best Practices For Supplementing

Digestive enzymes aren’t like multivitamins that you pop just once per day. If you want them to work their magic, you’ve got to take them with every meal.

“Drink a small glass of water and take the enzyme with the first few bites of the meal to ensure that the food you’re eating and the enzymes hit the digestive tract at the same time,” says Rivas.

You should notice an immediate difference: less gas, fewer stomach aches and cramps, reduced bloating, and more shapely stools.

If you don’t find GI relief after a week of supplementing, Valdez recommends heading back to your doctor, who can either write you a prescription enzyme or investigate if other gut issues are at the root of your symptoms.

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April 12, 2019April 15, 2019

Gabrielle Kassel

Everything You’ve Ever Wondered About Homeopathic Medicine

Whether we’re suffering from seasonal allergies or painful PMS, many of us feel frustrated knowing the OTCs we take can only temporarily blanket our symptoms—and sometimes come with a slew of side effects.

However, there is another way: homeopathy. Chances are you’ve heard of ‘homeopathic medicine’ before—but how much do you really know about this alternative approach to addressing your bodily woes?

Here, we answer your biggest questions about homeopathy—and may even convince you to give it a shot.

What IS Homeopathy, Exactly?

The philosophy of homeopathy: to help the body relieve and heal itself naturally.

Like typical Western drugs, homeopathic medicines are regulated by the FDA. (So, yes, they’re legit.) However, homeopathic medicines are made from natural substances and formulated to support the body systems in need of relief. Because of this, they have none of the side effects that come along with many Western treatments.

Though homeopathy is incredibly popular in Europe, it’s still somewhat fringe in the U.S. (Hence many of the misconceptions out there about it.)

The Origins Of Homeopathic Medicine

In Greek, the word ‘homeopathy’ means ‘similar suffering.’

In fact, the concept of homeopathy dates back as far as Hippocrates, says Christophe Merville, D.Pharm, director of education and pharmacy development at homeopathic medicine brand Boiron.

However, homeopathy as we know it today was developed in Germany over 200 years ago, based on two theories.

First: the Law of Similars, which states that ‘like cures like.’ This law suggests a condition can be cured by a substance that would produce similar symptoms in healthy people.

Second: the Law of The Minimum Dose. This law suggests that the lower the dose of a medicine, the greater its effectiveness will be.

It all started with German physician Samuel Hahnemann, who believed that 18^th century medicine hurt patients more often than it helped them.

Hahnemann began experimenting with small doses of homeopathic medicines that, in larger doses, would cause symptoms similar to various illnesses. After experimenting with continually smaller doses of various natural substances, he soon began treating patients.

Making Homeopathic Medicine

The natural substances used to make homeopathic products come from plants, minerals, and animals. Examples include red onion, arnica (a mountain herb), poison ivy, belladonna (also referred to as ‘deadly nightshade’), white arsenic, and even crushed whole bees. (Yes, bees…)

These ingredients are diluted with alcohol or distilled water and shaken (a process called ‘succussion’) over and over again to create homeopathic medicines of varying potencies, according to the National Center for Homeopathy.

Typically, you’ll see potency listed on homeopathic medicines as ‘X’ (which means a 1:10 ratio), ‘C’ (1:100 ratio), and ‘LM’ or Fifty Millesimal (1:50,000 ratio). These ratios reflect how many times a medicine has been diluted, with 1:10, for example, indicating that a medicine contains one part of the original substance per 10 parts diluent.

You’ll find homeopathic medicines in a number of forms. Perhaps the most common: pellets and tablets made of sugar and lactose that are saturated with the liquid remedy. They may also come in ointments, gels, drops, and creams.

Single vs. Combination Remedies

Classical homeopathic medicines are often made of a single substance.

Take Nux Vomica, for example. It’s made from the seeds of the poison nuts of an Indian-native tree. In tiny doses, it helps relieve heartburn, acid indigestion, and/or stomach upset caused by overindulgence.

Another popular single remedy Wagner recommends we all keep handy: Arnica montana, which is made from a plant in the daisy family. Consider it your go-to for “pain, swelling, and bruising from injuries,” says Wanger. “Arnica can be especially important after surgery or any injury to the head, such as a concussion.”

It’s also a must for anyone who participates in sports or tends to bump into things.

You’ll find Arnica in two forms:

Topical cream or gel (for bruising, joint pain, or muscle soreness)
Ingestible pellets (for head injuries and post-surgery)

However, you can also find combination formulas made with several homeopathic extracts. A combination formula for cold and flu symptoms, for example, may contain five homeopathic extracts for various issues involved. Genexa’s Cold Crush, for example, includes a variety of homeopathic ingredients to help you tackle everything from nasal congestion to constant sneezing when cold season strikes.

“Combination medicines offer a convenient way to address many symptoms at once,” Merville explains.

Homeopathic Medicine vs. Western Medicine

While Western (or ‘conventional’) medicine tends to focus on addressing a patient’s symptoms, homeopathic medicine promotes more holistic self-healing.

“If you have eczema, for example, Western medicine would give you a steroid to suppress its symptoms, whereas homeopathy would try to stimulate health and promote rebalancing,” says classical homeopath Lynn Wagner, C.C.H., RSHom(NA), member of the National Center for Homeopathy Board of Directors.

Think of homeopathic medicines “like perfectly camouflaged, completely natural, infinitesimal, and brilliantly-selected custom ‘vaccinations,’ intended to mimic what ails you, such that your system is enticed to more actively correct itself,” says Norma Gairdner, former president of the Ontario Homeopathic Association.

“The body is designed to heal itself, always—and, given the correct information, will automatically use it for self-healing. A well-selected homeopathic remedy is a way of getting that correct information to the body,” she says.

Another difference between homeopathic and Western medicines: “We don’t take homeopathic remedies for a specified length of time,” Wagner says. “[Conventional physicians] will give you an antibiotic and tell you take it for 14 days. I say take a homeopathic remedy as needed or once a day, and if the [symptom] gets better, reduce your dose.” Since homeopathic medicines are used as stimuli, you only need to take them until your body can take over and heal itself.

Because they work with your body, homeopathic medicines are some of the safest medicines out there. First of all, they don’t interact with conventional medications, supplements, or herbs. And, second, they aren’t contraindicated with pre-existing conditions.

Plus, since homeopathic medicines don’t ‘mask’ symptoms, physicians can detect and respond to more serious conditions, should they arise.

Both single and combination remedy homeopathic medicines are available at The Vitamin Shoppe—and cost no more than your average OTC medicines.

How to Use Homeopathic Medicine in Your Daily Life

If you’re dealing with issues like cough, cold, flu, muscle pain, occasional sleeplessness, or seasonal allergies, homeopathic medicines are an affordable, widely-accessible, and natural way to deal.

Since all homeopathic medicines sold in the U.S. must be manufactured to Homeopathic Pharmacopoeia of the United States (HPUS) standards, just look for the HPUS label on a product and rest assured that it’s high-quality.

From there, simply follow the instructions on whatever medicine you choose and let your body do the rest!

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April 10, 2019April 23, 2019

Maressa Brown

Chris’ Go-To Supplements For A Happy Gut

Uncooperative stomach holding you hostage?

Stomach aches and emergency sprints to the bathroom aside, your gut has a major impact on the rest of your body—and your overall health. While a nutritious, balanced diet goes a long way in giving your gut the nutrients it needs to rock and roll, a few carefully selected supplements can also help keep your gut in tip-top shape.

The four supplements Health Enthusiast Chris from our Little Falls, NJ store takes to nourish a happy, healthy gut?

Check out this video to learn why:

My Digestive Health Essentials

Want to give Chris’ favorites a try? Check out the The Vitamin Shoppe brand One Daily Men’s Multi, The Vitamin Shoppe brand Ultimate 10 Probiotic 13 billion, The Vitamin Shoppe brand Miracle Fiber, and The Vitamin Shoppe brand Digestive Enzymes.

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April 9, 2019April 11, 2019

The Editors of What's Good

Healthy Awards® Hero: Ken Cheema’s Incredible Keto Transformation

Our new Healthy Awards® program is more exciting than ever—and to celebrate its launch, we’re giving special shout-outs to members who’ve made incredible strides in hitting their health goals. From dramatic weight-loss transformations to stories of persevering against unthinkable odds, we’re truly inspired by their experiences—and their rich relationships with our store Health Enthusiasts.

Earlier this year, The Vitamin Shoppe asked its store Health Enthusiasts to nominate their most inspiring customers to receive some special surprises, and of all of the remarkable stories they shared, one truly stood out.

After a jarring doctor’s appointment forced him to take his health into his own hands, Ken Cheema adopted a ketogenic diet, started hitting the gym, and lost an astounding 400 pounds.

Check out the video below to learn more about Ken’s journey.

Celebrate You: Ken Cheema’s Transformation Story

Through his dedication and support of his local Health Enthusiasts, Ken has been able to truly turn his health around. And that’s certainly worth celebrating!

Not a Healthy Awards® member yet? Stop into your local The Vitamin Shoppe or head to vitaminshoppe.com to sign up for free!

April 8, 2019April 9, 2019

The Editors of What's Good