͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏
Good morning! I had recently had an excuse to take full advantage of Boston's seafood scene—my dad visited from the Midwest. I tried broiled scrod for the first time (so good!), relished in perfectly seared scallops, and indulged in some clam chowder. There's truly nothing better than catching up with a loved one over a great meal. What are the must-try local dishes for visitors in your hometown? Let me know by responding to this email (I'm always looking for recommendations when traveling!). — Molly Knudsen M.S., RDN, editor |
5 foods that naturally increase GLP-1 levels
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Once prescribed solely for managing type 2 diabetes, Ozempic and Wegovy have garnered a lot of attention for weight management and turned GLP-1 into a household name. What is GLP-1? GLP-1 is actually a hormone the body produces naturally after eating. This hormone works by:1 - Enhancing the secretion of insulin, which helps lower blood sugar levels
- Suppresses the release of glucagon, a hormone that raises blood sugar
- Promotes satiety
- Binds to GLP-1 receptors in the part of the brain that controls appetite and satiety
- Modulates the brain's reward pathways to help reduce the consumption of high-calorie foods
Medications like Ozempic and Wegovy are formally known as GLP-1 receptor agonists, meaning they mimic the actions of GLP-1. At mindbodygreen, we believe that weight loss medications should only be used after lifestyle modifications have been exhausted.
While food, in general, should stimulate this hormone, some are more effective than others. That's good news for our metabolic health, as a swift and effective GLP-1 response is vital for metabolic health (while poor metabolic health may reduce natural GLP-1 levels). The best foods to stimulate GLP-1 - Sunchokes: Also known as Jerusalem artichokes, sunchokes are one of the best prebiotic foods there are. Prebiotics are fibers that the good bacteria in the GI tract feed on, and this process creates beneficial compounds like short-chain fatty acids, which in turn trigger the release of GLP-1.2
- Olive oil: There's not much olive oil can't do, including increasing GLP-1 levels after an EVOO-containing meal. One study found it to be more potent than butter in this regard, likely due to its high monounsaturated fat profile.3
- Eggs: This popular breakfast food is a good source of high-quality protein and monounsaturated fats. Research shows eating 2-3 eggs is enough to promote satiety (and likely increase GLP-1) and cell research shows they encourage intestinal cells to secrete GLP-1.4
- Oats: High-fiber foods in general (whether or not they're prebiotic) have been shown to increase GLP-1 secretion. A ¼ cup of dry oats provides about 4 grams of fiber.5
- Avocados: Avocados are another food rich in monounsaturated fats. A 2019 study found that eating a whole avocado with a meal (!) increases GLP-1 levels compared to a meal with the same calorie count.6
+ Banish hunger pangs |
The chopping block: Is lemon water more hydrating than plain?
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Lemon water has been a wellness fan-favorite for what seems like ever. Many people claim that it helps hydrate them better than plain water, but is that true? Benefits of lemon juice for hydration - It offers a natural source of electrolytes like potassium, magnesium, and calcium that help balance fluid levels.
- It contains a small amount of natural sugars, which may aid the uptake of water and electrolytes from the intestines
The verdict Yes, lemon water can be more hydrating than plain water if: - You use enough lemon to maximize electrolyte content7—that's typically the juice of one whole lemon, as a squeeze of a lemon wedge won't do much electrolyte-wise
- You add a pinch of salt for more electrolyte support
- You like the taste of it, so it encourages you to drink more water (regardless of how much lemon juice you use)
+ Quench your thirst |
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A grocery list for skin health |
Good skin starts at the cellular level. And that means the foods you eat will either help or hurt how well this organ withstands aging processes (like fine lines, wrinkles, loss of plumpness). The right foods can help hydrate the skin and protect cells from harmful oxidative damage as well as UV rays thanks to nutrients like vitamins C and E, beta-carotene, astaxanthin, and other antioxidants. And these 8 foods are a great place to start.8 - Sweet potatoes
- Bell peppers
- Green tea
- Salmon (recipes below)
- Almonds
- Walnuts
- Tomatoes
- Pomegranates
If you're interested in diving deeper into skin aging, you now have the opportunity to learn from America's Holistic Plastic Surgeon Anthony Youn, M.D. in his new module for mindbodygreen's Functional Nutrition Training program: The Five Causes of Aging Skin & How To Slow It. In this module, Youn will teach you the top secrets to get youthful skin, how to look younger naturally, and how to slow down collagen degradation. There's also a new module by clinical neuroscientist Caroline Leaf, Ph.D. that goes for science-backed ways to develop habits that stick. For a limited time, get access to this exclusive new content with $500 off enrollment. Sign up before Tuesday, June 25th at midnight EST to save! Discount applied automatically at checkout. |
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Hot tea for summer? According to Ayurvedic practices, yes
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When the temperatures rise, you might find yourself reaching for lots of iced beverages. While it may feel refreshing, ice can restrict digestion according to Ayurveda. But you don't need ice to cool down. Certain herbs have natural cooling abilities, even when brewed and served hot. While you don't have to drink a steaming mug of tea, try sipping on them at room temperature if that bodes better for your digestive system. + Stay hot |
Need an answer? Drop me your questions here. That's it for this week! Until next time, bon appétit. –Molly Knudsen, M.S., RDN |
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