Protein is one of the three main macronutrients (protein, carbohydrates and fat) that people need to consume for optimal immune function, sleep, muscle growth and repair, metabolism — the list goes on and on. For many people, meeting daily protein needs solely through diet is no problem. However for some individuals, it can be challenging to include enough protein-rich foods.

When it comes to post-workout recovery, food, sleep and supplements get a lot of attention. But what about hydration? And did you know that there are many foods that hydrate?

If you’re a morning exerciser, you may have encountered the conundrum of figuring out if you should work out before or after breakfast. Some experts suggest working out on an empty stomach is the best method, whereas others recommend eating a meal or snack that contains a balance of carbs, fat, and protein (key macronutrients) prior to exercise.

After a workout, it’s imperative that you reach for food that’s rich in protein. But, why? For starters, protein is essential for the growth and recovery of muscles and tissues, immune function, hormone balance and more.

Have you ever felt totally exhausted after doing what you considered to be a moderate workout? Or maybe you can relate to feeling like you’re not physically able to finish a rigorous workout that you would normally crush. If either of these sound familiar, you might have low iron levels.

Seafood of all types is wonderful for overall health and well-being; however, it is especially beneficial for brain health. According to the 2020-2025 Dietary Guidelines for Americans, almost 90% of Americans do not meet the recommended intake amount of eight ounces of seafood per week.

Breakfast is the most important meal of the day; we have all heard the saying before but is it really true? The answer to this age-old question is yes, breakfast can have a profound effect on our current and future well-being. Not only has breakfast been associated with a lower risk of weight gain but it is also associated with a lower risk of coronary heart disease.

Oats are a powerful whole grain. When consumed in their closest to whole form (rolled oats or steel-cut oats) they are incredibly nutritious. Rich in fiber, plant-based protein, minerals such as phosphorus, potassium, magnesium, and the antioxidant vitamin E, this affordable ingredient should be a staple in the kitchen.

Similar to menus at American-Chinese restaurants, Thai restaurants have something for every type of eater. Of course, the go-to classic of pad thai might be one of the yummiest choices. But if you are looking to order something healthy and filling, you will need to choose differently.

However, as Sydney Greene, M.S., R.D.N, at Greene Health, points out that running too much—or overtraining—can, in some cases, elicit the opposite effect. She adds that determining whether or not running has a positive effect on the immune system may also depend on the intensity and duration of the run.

On the one hand, extreme dieting is not a solution for those who may have gained weight in early recovery, as it may trigger disordered (or unhealthy) eating. And on the other, encouraging sweets and hyper-palatable food in early recovery is not the solution, either. So, where does nutrition therapy start?

Sleep, adequate water, eating plenty of fruits and vegetables, and moderate movement—there is not one supplement that can take the place of these key practices. That said, there are some herbs, plants, vitamins, and minerals that can be taken to help support a strong foundation.

Taking a break from alcohol is always a positive idea, but especially after the last 18 months, people may need a break now more than ever. The American Psychological Association's survey of adults in the U.S. that was conducted in February 2021 found that nearly 1 in 4 adults (23%) reported drinking more alcohol to cope with their stress.

“Point blank, alcohol is a known depressant that can cause alterations in mood while drinking as well as six to 48 hours ​after​ drinking," Greene explains. "It is common to feel anxious, sad, overwhelmed or alone after drinking episodes.”