You’ve been going strong for seven weeks. You’re down 13 pounds. You have 15 more to go.  Then it hits.

Summer Vacation!

That is a somewhat common scenario in my nutrition practice and clients are asking me what they should do.

Vacation is a time to rest, relax and let the worries of everyday life fade away.  But it can also be a time when anxiety begins to build over your ability to maintain weight loss success.  While your trip may include foods and beverages that you wouldn’t normally consume, your vacation doesn’t have to be a dieting disaster.  You didn’t work this hard just to gain it back in a week.

Follow these 5 tips to help lead you to a vacation victory!

1.)    Before you leave for vacation, determine your goal.  While on vacation do you want to lose weight, maintain weight or gain weight?  If you’re in the middle of weight loss success, than you know how to do it.  Eat, drink and exercise accordingly.  Remember that vacation is not an excuse to abuse your health; it is a time to relax and enjoy yourself. And, you’ll enjoy yourself more if that bathing suit fits you as good on the last day as it did on the first.

2.)    Look for ways to be more physically active on vacation. You can’t exercise away a bad vacation diet- so don’t try! But, you can increase your chances of maintaining your weight if you increase your physical activity.  Rent a bike, take a brisk walk on the beach or rollerblade on the boardwalk.  Playing Frisbee or volleyball on the beach are fun options too!

3.)    Invest in a cooler and hit the beach prepared with healthy snacks.  Grabbing the first slice of boardwalk pizza you see is going to sound great if you allow yourself to get too hungry.  Packing mini-meal’s (A.K.A. healthy snacks) will keep your hunger in check and hold you over until meal time. Remember that a mini-meal is a combination of food groups. So, forget the bag of chips and go for ½ turkey sandwich and an apple. That’s what a balanced and nutritious snack looks like.

4.)    Be sure to count liquid calories. Sipping Pina colada’s and Strawberry daiquiris by the pool may sound like the perfect vacation, but beware. Just one Pina Colada could easily contain 500 calories.  Spoiling yourself with a few of those sweet treats will likely spoil your mood when you return home.  Limit yourself to one drink occasionally.  If alcohol is your vacation splurge, a beer or glass of wine will provide fewer calories.

5.)    Consider the choices you make but don’t deprive. It’s vacation! This is a time to relax, have fun and dive into the other cultures.  Whether you’re enjoying a Philly Cheese Steak in Philadelphia, a slice of Key Lime Pie in the Florida Keys or New England Clam Chowder in Boston, savor a small portion and move on.

With only 8 day until the Pittsburgh marathon, anticipation with my clients is building!  Although I totally understand the excitement, I’ve had to press the DON’T PANIC BUTTON a few times this week.  I’ve received many questions from clients (and non-clients) about what to eat the night before.  Hopefully you’ve been practicing your fueling plan during your long runs and already know what you’ll choose.  Here are some additional questions I’ve received regarding fueling for a marathon.

Q: Should I Carb Load?

A: The goal with carb loading is to increase glycogen stores so that you have a greater supply of energy to fuel your run.  This process, however, requires more than simply loading up on pasta the night before an event.  It’s important to cut back on running in the few days leading up to your long run and give your muscles some down time from exercise. That will allow them to store the maximal amount of glycogen. 

Q: What should I eat the week leading up to the event?

A: This is no time to be trying new foods!  Your diet should remain fairly consistent during this week.  That means the same well-tolerated carbohydrates that you (hopefully) have been eating while training.  Each meal should continue to be balanced and include healthy carbohydrate sources such as whole grains, vegetables, fruits and low-fat dairy.  As you know, each meal should also include a lean protein source and some healthy fats.

Q: What should I eat the night before?

A: The night before the marathon will look very similar to how you were fueling the night before your long run (you were practicing how to eat for your long runs, right?)  Think healthy, balanced meal.  The most important thing is that you don’t consume anything that might upset your GI tract or cause you to wake up feeling yucky.  Be sure to have a healthy carbohydrate source, moderate protein and low fat.  A few of my favorite suggestions are chicken stir-fry over rice, chicken fajitas or pasta (but skip the garlic bread.) Depending on what time you eat dinner, you may benefit from a bowl of cereal before bed as well.

Q: What should I eat in the morning before the marathon?

A: No doubt about it, have breakfast.  Keep the carbohydrates choices to easily digesting carbs and stick to foods that you are sure you tolerate before running.  There is no “right answer” as to what to eat.  I would suggest avoiding high fiber and high fat foods for sure (though many runners do great with oatmeal before long runs.) Some examples include: English muffin with peanut butter & jelly, cereal with milk, piece of fruit, rice cakes with peanut butter, energy bars, etc.

Q: What’s the best fuel during the marathon?

A: There is no “best” food.  You want to maintain a steady fuel intake by consuming easy-to-digest carbohydrates such as sports drinks or items like gummy bears, twizzlers, dried fruits (pineapple or raisins are good choices.) Other commercially made products such as gels, beans, chews and bloks are available too.

By practicing your fueling plan during your long training runs, you reduce anxiety about hitting the wall or experiencing GI upset.  Then you have more time to focus on the fun you’ll have sight-seeing through the city.

For those of you running the Pittsburgh marathon, see you May 6^th!

Why Whole Grains?

There is a reason we encourage eating a diet that includes a variety of foods. One of those reasons is that a varied diet is more likely to be adequate in nutrients. Eating whole grains are a great way to get a variety of nutrients.  Whole grains contain numerous compounds that help promote health, such as protein, fiber, antioxidant phytonutrients, B-vitamins and many trace minerals including iron, zinc, copper and magnesium.  Research is also supporting a diet rich in whole grains in the fight against heart disease, type 2 diabetes and a variety of cancers.  Whole-grains diets also help maintain regular bowel movements and promote growth of healthy bacteria in the colon.

Identifying Whole Grains

To make sure your grain is a whole grain use these clues:

1.)    Look for the word “whole grain” on the front of the package or in the ingredients list.  If it says 100% wheat that is not a whole grain. It must say “100% whole wheat” to be considered a whole grain.

2.)    Check for the FDA-approved health claim or for the product to list the grams of whole grain in the product. The health claim will read, “Diets rich in whole grain foods and other plant foods and low in total fat, saturated fat, and cholesterol may reduce the risk of heart disease and some cancers.”  This is found on products that contain at least 51% whole grain ingredients (by weight) and are also low in fat.

3.)    Look for these whole grain foods to include in your diet: whole oats/oatmeal, popcorn, brown or wild rice, whole rye, whole-grain barley, buckwheat, quinoa, millet, wheat berries, whole wheat couscous.

Remember to fill ¼ of your plate with whole grains, ¼ with lean proteins, ½ your plate with fruits and vegetables and include a serving of low-fat dairy and healthy fats to build a healthy meal.

I’m often asked, “Are you a runner?” I always get stumped on this question.  Yes, I run, but throughout my life I have participated in many different types of physical activity.  I lift weights but don’t consider myself a bodybuilder.  I have participated in long distance endurance cycling events but do not consider myself a cyclist.  I spent 2 years learning mixed martial arts and boxing but do not consider myself a kick-boxer.  Honestly, I participate in all of these activities for one reason- I get bored easy! 

I’m always searching for new not-so-typical workouts to try and suggest to my clients.  Mixing up your routine and learning new skills builds excitement and keeps physical activity enjoyable rather than a choir.

As we all strive for a life filled with physical activity, we need to find what motivates us to move.   Here are a few of my recent fun new finds:

Kettlebell Cardio Class

Kettlebells are cannonball-shaped iron orbs with handles meant to be swung, lifted and held while performing power movements such as squats, lunges and deadlifts, among others.  Kettlebell enthusiasts claim they provide one heck of a workout and I have to agree.  In a study conducted at the University of Wisconsin, researchers evaluated 10 experienced kettlebell trained volunteers and showed that during the 20 minute workout, the average calorie burn was 272 calories.  This makes kettlebell cardio workouts ideal for those looking to burn fat and gain strength.

Most importantly, talk about fun! I took this class just last evening at Hybrid Athlete in Pittsburgh and can tell you I am feeling it today.  The class was set up as a group so that every participant is able to go at their own pace.  Since I was the new kid on the block, I had my very own instructor with me to make sure that I was using proper form to prevent injury.  By the end I got the “all clear” to take future classes.  I have to say I can’t wait!

BootCamp

Get ready to get out of bed early, these classes often start early in the morning and go rain or shine!  This is another form of physical activity that maximizes the calorie burn by combining cardiovascular exercise, strength training and flexibility all in one class.

Aerial Yoga and Ariel Silk Dance

Think Cirque du Soleil!  This challenging and dynamic workout is a combination of traditional yoga and aerial arts.  The workout boasts its ability to build extensive core and upper-body strength using the aerial fabric as a hammock to support the body. Proponents claim a long list of benefits, but my #1 would include fun!

If you live in Pittsburgh, The Full Body Fitness Club is offering this class.  This is definitely on my “gotta-try” list.

Crossfit 

This is not for the beginner! Crossfit is a total body workout program that is used by military and police academies to improve strength and conditioning. The WOD (workout of the day) is constantly changing and incorporates functional movements that are executed at high intensities.  You might find yourself doing pull-ups, flipping heavy tires, carrying sandbags or climbing ropes.  Because the workouts change daily, your muscles are constantly challenged resulting in significant strength, aerobic and anaerobic conditioning.  If you like thrive on new challenges; this might be the next adventure for you.

Edited by: Heather Mangieri, RD

So you’ve heard of omega-3’s but all the information has you baffled. Well, you’re not alone! There’s a great deal of research being done on the powerful benefits of these super fats and I’m here to share them with you. Here’s a rundown of the omega-3 fundamentals you need to know.

The Basics

Omega-3 fatty acids are essential fatty acids, meaning they are not made in our body and thus we must get them from our diet.  There are several types of omega-3 fatty acids; EPA and DHA are mainly found in specific fish but plants (like flax) contain α-linolenic acid (ALA.) ALA is an omega-3 fatty acid that is partially converted into DHA and EPA in the body.

How much should I be eating?

For healthy adults with no history of heart disease, the American Heart Association recommends eating fish at least two times per week.  Fatty fish such as salmon, sea bass, anchovies, halibut, and albacore tuna are top rated picks for the high amounts they carry. Great sources of ALA are plant-derived-such as tofu, walnuts, flaxseed and canola oil. The World Health Organization recommends 0.3-0.5 grams daily of EPA + DHA and 0.8-1.1 grams daily of ALA.

Omega-3 vs Omega-6

Both omega-3 and omega-6 are essential fatty acids, however, omega-6 fatty acids have been shown to be more inflammatory in the human body.  Typical Western diets tend to be much higher in omega-6 fatty acids than omega-3 fatty acids (roughly 10X more!)  The large amounts of omega-6 in our diets come from our abundant use of vegetable oils containing linoleic acid (not to be confused with linolenic- there is a big difference!)  Examples of these oils are corn, safflower, sunflower, soybean, sesame, and wheat germ oil.  Metabolites of omega−6 also could also compete with omega-3’s to be converted to active metabolites in the body. However, even though some experts believe that the high ratio of omega 6’s to omega 3’s in the American diet is leading to chronic disease, there are other experts that disagree.  Thus, the bottom line is that health benefits can be reached by increasing your overall intake of omega-3’s.

Health Benefits

Omega-3s are believed to play an important role in reducing inflammation over the entire body, from the blood vessels to the joints and elsewhere. In 2004, the FDA stated that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.  A number of studies have shown that fish oil supplements reduce triglyceride levels.  Also, omega-3’s seem to lower the overall risk of death from heart disease. Eating the recommended amounts of fish 1-2 times a week appears to significantly lower the risk of stroke. Regarding arthritis, a number of studies have found that fish oil supplements significantly reduced stiffness and joint pain. Research has also found that societies that eat higher levels of omega-3s have lower levels of depression. Finally, there is preliminary research that suggests omega-3s may help protect against Alzheimer’s and dementia.

Just remember, try to get your omega-3’s from whole foods FIRST rather than supplements! And, while foods high in omega-3’s have remarkable health benefits, sources such as oils and nuts can be high in calories, so eat them in moderation.

Highest Food Sources of Omega-3

Thai Salmon Burgers

Chock full of omega-3’s, these burgers are not only delicious but deliver a serious nutrient punch!

Makes 6-8 burgers

Ingredients

Directions

1. In a food processor or blender, combine canned salmon, oats, soy sauce, lime juice, garlic, ginger, peanut butter and cilantro and pulse until mixture is combined yet still chunky.
2. Coat a skillet with cooking spray or canola oil and heat over medium-high heat.  Form patties and fry in skillet for 5-6 minutes on each side.
3. Serve on whole-wheat buns with pineapple rings or lettuce and tomato. 

Cardiovascular disease remains the leading cause of death in the US; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.  While there are many, many precautions we can take to protect our heart, today I want to focus on sodium.

It’s a known fact that sodium increases blood pressure, a major cause of heart disease and stroke.  About 90% of Americans eat more sodium than is recommended for a healthy diet.  On Tuesday the Centers for Disease Control (CDC) released results of a new study identifying the top 10 sources of sodium in the US diet.  While the obvious source of sodium is the salt shaker, that didn’t even make the list!  That’s because salting your food at the table is usually not the problem.  It’s the foods we eat that provide the majority of the sodium in our diet.  Here’s what they found:

• CDC Rate Top 10 Sodium Sources in Our Diet:

2.) Cold Cuts & Cured Meats

To make the heart healthy change that you need, you first need to understand how much sodium you require.  Americans eat on average a whopping  3,300 mg of sodium a day. That’s 1,000 mg more than the 2,300 mg/day recommendation spelled out in The U.S. Dietary Guidelines.  In addition, at risk adults (those with HTN, chronic kidney disease, diabetes, African Americans or people ages 51 or older) should further limit sodium to 1,500 mg a day.  So while we do need some sodium, less is best!

So how can you make sure you don’t exceed the recommendations?  Here are a few things to get you started:

1.) Flip the package and read the label!

Pay attention to how much sodium is in the items you purchase.  Start now learning about what foods are high and low.  Keeping track of how much sodium you are getting is a start.

2.) Comparison shop!

Different brands of the same food will have different amounts of sodium.  For example, compare your current bread with a different brand.  You might be able to save yourself some sodium just by swapping one brand for another.

3.) Eat at home more often.

About 25% of the sodium we consume comes from restaurants and it’s not always easy to tell how much sodium is in that food.  Eating at home gives us more control over how we prepare our foods, and therefore how much sodium we consume.

4.) Swap processed for fresh when possible.

Fresh fruits & vegetables have little to no sodium in them and should be included in the foundation of your healthy diet.  Check out Simple Food Swaps that Can Slash Sodium for more examples.

5.) Eat Less.

The more you eat the more sodium you get!  It’s much easier to stick to the sodium guidelines if you are sticking to your calories limit too.

For more information or to review the full study visit: http://www.cdc.gov/VitalSigns/Sodium/

It’s been almost 7 months since the US government revealed MyPlate, a new graphic meant to replace the MyPyramid.  Those of you that know me know that I am a huge fan. 

I use “the plate” to teach kids, teens and adults alike; even my own children often eat off  “the plate.”  While I see it as a very simple and straightforward tool, not everyone is using it.   For one, not everyone has heard of it.  Secondly, knowing what to do is only half the battle.  Changing eating behaviors is one of the hardest things to do. 

I’d like to challenge my readers (that’s YOU!) to do one thing.  Each day this week, choose one meal from the day and aim to fill the plate as it was meant to be filled. Focus on getting a serving of healthy lean proteins, vegetables, fruits, low-fat dairy and some whole grains!  It doesn’t have to be perfect; it just has to include all of the groups.  I want you to see how easy it can be to put healthy foods into your body.  Here are some examples:

For Breakfast try:

Eggs scrambled with spinach, tomatoes & mushrooms, a side of whole wheat toast w/tsp fat, a small banana & a cup of skim milk

OR

French toast made with light wheat bread, 1 scrambled egg & 1 egg white, chopped tomatoes and 3/4 c cantaloupe with 1 cup skim milk. (Use a bit of syrup or pureed strawberries over the French toast)

For LUNCH try:

Whole wheat pasta with meat sauce & marinara, 12 grapes, carrots and 1/2 cup yogurt

OR

Turkey & ham sandwich with 1 ounce Swiss on light whole wheat bread, green beans and cantaloupe

For DINNER try:

Chicken, whole grain rice, 1 cup cooked kale w/pine nuts, a small apple and a cup of low-fat or skim milk

OR

Pan-seared tilapia w/sunflower seeds or almonds, 1/2 c quinoa w/red peppers, mixed vegetables, 3/4 c cantaloupe and a cup of milk.

I use these examples because they are easy to prepare meals.  There are no long recipes to follow, no unusual ingredients to purchase and they all taste great! As you try to incorporate healthier foods onto your plate, remember these 3 key messages:

• Balance calories  (reduce portions)
• Increase certain foods (vegetables, fruits and whole grains)
• Reduce other foods (sodium and sugary drinks)

I hope you have fun with your goal this week!  I’d love to see what you’re putting on  “YourPlate,” so feel free to send me photos!  You might even get your healthy meal highlighted in my next post or article!

For more information and education on the MyPlate visit the website at www.choosemyplate.gov

It’s day 13, how are you doing? You know what I’m talking about; that New Year’s resolution that you so confidently made less than 2 weeks ago.  Statistics tell us that ~45% of Americans make resolution each year and of those, a much smaller percentage of us keep them.  What’s the reason?  The majority of us opt to revolutionize something that is well, hard to change! 

Not to worry! 2012 is a long year. If you’re still on track with your goals, fantastic!  If not, it’s not too late!  If it’s a goal to get healthy I can help!  C’mon, we have 50 more weeks to MAKE IT STICK!

First thing is first.  We need to formulate a plan.  As the old saying goes, a goal without a plan is just a dream.  Turn your dream into reality by following these steps!

1.) Adjust Your Attitude- listen, you CAN do this!  You need to remind yourself that you are amazing, in control and capable of making awesome decisions about your life!  Stay Positive! Repeat over and over again…I am AWESOME. I am Capable!!

2.) Determine Behaviors- this week write down everything you eat and drink for the entire week.  Include the time you eat, how much you eat and most importantly why you eat or drink it.  At the end of the week evaluate your journal.  Have you noticed anything about your habits? Get a piece of paper and write down exaclty what you see wrong with your eating plan (based on my other blog posts you should know what to do..if not, schedule an appointment with a registerd dietitian and get help today!)

3.) Set Weekly Goals- Now get another piece of paper and write down very specific behaviors that you want to change from your journal.  Here are a few examples:

• I drink a ton of juice- I will drink more water
• I skip breakfast- I need to eat breakfast
• I each way too many 100 calorie packs!- I need healthier snacks
• I eat out too much- I need to pack more healthy foods
• I don’t eat enough vegetables- I will eat more veggies

Each week you will need to work on ONE behavior to change (believe me this works to get you to your ultimate goal.)  Get a new sheet of paper and write really big on that paper what your goal for the week is.  Make is SPECIFIC and REALISTIC.  For example, I am going to drink water instead of juice 5 out of 7 days this week.  Hang that piece of paper on the refrigerator very large! And, don’t forget to add how AWESOME you are for sticking to your goal. (see photo…YES, the visual reminder is a necessity!!)

At the end of the first week determine if you can MAKE IT STICK!  If you still feel like downing some juice, keep that goal for another week.  If your able to say “juice who?” you can move onto making a new goal.

4.) REWARD Yourself- You DID IT and as a result you feel fabulous and have just boosted your self esteem to a new level! Now that you know you can do it, you don’t need me to tell you.  On top of that fab feeling, you get to reward yourself!!  Download a new song to your ipod, buy a new pair of workout socks, buy a fancy journal, subscribe to a magazine or choose your own {non-food} reward.  Change is hard work and you deserve it!

Can you say Christmas cookies?  In the past two weeks I’ve been asked about cookies more times than I can count!  I’ve gotten questions on everything from how to make regular cookies healthier and which cookies contain the least calories to whether or not the food coloring in the cookie icing causes hyperactivity.   Believe me, I get why cookies are so popular at the holidays!  Not only are they fun to bake, they also allow us to get creative, they’re an inexpensive gift to take to parties and they taste good.  But there is more to the holidays than cookies.  This year rather than adding to the cookie pile in the office break room, opt for a different holiday delight.  Try one of these ideas instead!

• Bread loaf or mini loaves

If you love to bake consider a bread loaf that can be cut and shared with the employees.  If you are thinking gifts for individual employees, consider baking mini zucchini, pumpkin or banana breads.  You can get creative on the packaging and make the end product look beautiful with crafty ribbon & bows.

• A box of Clementine’s

Talk about a quick, healthy and festive holiday gift that can be dropped at the office or taken to the family Christmas party.

• Popcorn

There are endless options with popcorn.  The easy option is to purchase a large tin and drop it off at the office!  Even more fun is to make individualized popcorn balls.  This is a great activity with kids and really allows you to get creative with flavors and colors.  To make it one step easier, pop regular popcorn and color it red or green (there are recipes available using sugar-free gelatin or you can use food coloring and sugar).  Add the popcorn into holiday decorated plastic baggies as a take home treat.

• Specialty teas, coffees or cocoa

One of these hot beverages will come in handy to wash down all of the cookies and candy that everyone else is bringing in!  If you’re looking for individual gifts for family, friends or teachers, purchase a mug, a few specialty cocoas or teas and even a bit of peppermint or cocoa bits. The mugs can be decorated and wrapped with a pretty bow for a perfect, inexpensive gift.  (Check your local dollar store for mugs)

Remember that you don’t have to share food items for Christmas.  Making the item, decorating it and sharing it is half the fun.  You friends, family and co-workers will likely enjoy gifts that they can use just as much (if not more than) food.   Here are a few homemade items that are just as fun to make as they are to receive.

• Hand crafted holiday’s ornaments- These are fun to make with kids and very inexpensive. 
• Decorate wine glasses, beer mugs or hot beverage mugs
• Homemade candles in decorated votives
• Personalized crafts such as wall hangings, mini photo frames or plaques

Most importantly remember, the holidays are about giving and sharing good times with our friends and family!  Have a happy, healthy, fit and fun time this season!

As an endurance athlete, you’re well aware of your body’s increased energy needs, and you probably use a variety of supplements to make sure you don’t dip below your requirements. However, did you ever stop to think about what it is that supposedly makes you run longer or run faster? Let’s break down some of the common and maybe not so common ingredients.

The basics

The goal with any endurance supplement is to supply the athlete with ample energy to ensure optimum performance. This energy comes in the form of simple sugar: glucose, fructose, maltodextrin, fruit extracts, syrups, juice, honey, etc. Simple sugars are important for quick delivery of energy to the athlete’s fatigued muscles.

Endurance supplements also contain electrolytes (namely sodium and potassium) because of their important role in fluid balance and muscle contraction. If you check out the ingredient list, salt, sodium citrate, sodium lactate, potassium chloride, and potassium citrate are the most common forms these electrolytes would come in.

Green tea extract (caffeine from teas)

Green tea contains caffeine, which, if taking the right way, may enhance performance.  Caffeine has been shown to reduce an athlete’s perception of how hard the body is working. (50 mg of caffeine equals about ½ cup of coffee.)

A variety of products contain caffeine: PowerBar Energy Gels (either 50 mg, 25 mg, or caffeine-free), Clif Shot Turbo Energy Gel (100 mg), Clif Shot Bloks (50 mg, 25 mg, or caffeine-free) GU Chomps (20 mg).

Antioxidant blend (vitamins C & E)

Antioxidants work to protect cells during exercise. As the body becomes more stressed, muscle tissues are more likely to break down. Antioxidants help combat this.

Here are some examples of supplements with a mix of antioxidants: GU Chomps & Energy Gels, Jelly Belly Sport Beans (only vitamin C).

Amino acid blend (leucine, valine, histidine, isoleucine)

Leucine, valine, and isoleucine are amino acids that are branched in structure. In theory, they work to lessen fatigue by decreasing the brain’s production of serotonin. Serotonin increases mental (and maybe even physical) fatigue. This theory is known as the “central fatigue theory.” Histidine, on the other hand, acts as a buffer against lactic acid buildup, fighting fatigue.

GU Chomps & Energy Gels, and Hammer Gels contain amino acids.

B-vitamin blend (thiamin, riboflavin, niacin, vitamin B₆, vitamin B₁₂, pantothenic acid)

B vitamins play a role in energy metabolism (converting carbohydrates and sugar into usable energy). Different products contain different combinations of B vitamins.

Try Jelly Belly Sport Beans (only thiamin, riboflavin, niacin) and Honey Stinger Energy Gels.

Herbal blend (chamomile & ginger)

Chamomile is touted for being an anti-inflammatory, while ginger works to soothe the stomach.

Gu Energy Gels include chamomile and ginger.

The next question you should be wondering is, “which of these ingredients do I really need.”  Just because companies include ingredients in a product does not necessarily mean it leads to a performance benefit.  Stay tuned for a future article when we dive into whether the benefits of these ingredients are worthwhile or wishful thinking!