# data[].attributes.headline
Let's Talk About The Health Benefits Of Peppers | Prime Women

# data[].attributes.subject
Let's Talk About The Health Benefits Of Peppers | Prime Women

# data[].attributes.attachment_link.provider_name
Prime Women | An Online Magazine - Redefining the over 50 woman

# data[].attributes.attachment_link.readable_text
If you're not a fan of spicy food, you may want to consider turning up the heat a bit. Research has shown that chili peppers have antioxidant, anti-inflammatory, and blood sugar-regulating properties, and may even add years to your life. Keep reading to learn all about the health benefits of peppers, and why you may want to add a little more spice to your plate every so often.

Why Are Chili Peppers So Healthy?

Chili peppers (Capsicum annuum) are the products of Capsicum pepper plants, known for their spicy flavor. They're also in the nightshade family, with bell peppers and tomatoes. While they're primarily used as a spice (cooked, dried, and powdered), so they're very easily attainable.

Chili peppers are rich in the following vitamins and minerals:

Vitamin A. Red chili peppers are high in beta carotene, which your body converts into vitamin A.

Vitamin B6. Get ready for an energy boost!

Vitamin C. Peppers are rich in this powerful antioxidant, which is important for immune function and wound healing.

Vitamin K1. K1, or phylloquinone, is essential for blood clotting and healthy bones and kidneys.

Potassium. This essential dietary mineral serves a variety of functions and may reduce your risk of heart disease when consumed in adequate amounts.

Copper. Copper is an essential trace element for healthy neurons and strong bones.

The health benefits of peppers are also because of capsaicin. This bioactive plant compound in the chili peppers are responsible for their unique taste and offer many health benefits.

The Health Benefits Of Chili Peppers

There are multiple health benefits of chili pepper, ranging from fighting fungal infections to improving cognitive functions. There's also research out there to suggest that eating chili peppers can improve longevity and red blood cell growth.

They can help with migraines.

Spraying hot pepper juices up your nose may not sound like the best idea in the world, but it may stop your migraine pain. That's because capsaicin has the ability to numb your brain's trigeminal nerve, where some migraines start. In fact, seven out of 10 people in a study who had cluster, tension, and other headaches had total relief! That may just make the sharp tingle worth it.

They can extend your life.

Eating peppers may just mean a longer life! A study determined that adults who consumed at least one fresh or dried hot chili pepper once a month for 20 years lowered their chance of death by 13%. The jury is still out as to why, but it could just be the nutritional value and their inflammation-fighting powers.

They can clear sinuses.

If you've ever eaten spicy foods, you may have experienced clearer sinuses as a result. You can thank capsaicin for that! Sure, you may be suffering from the heat at first, but once this plant compound kicks in, you could enjoy stuffy-free sinuses for up to a few months.

When you consume hot peppers and experience that total-body flush, that's the capsaicin firing up! The chemical actually activates a sensory neuron called TRPV1, which helps keep fat from building up and controls your appetite. And even better: this metabolism-quickening combo may just help you lose weight. Researchers are currently attempting to apply this knowledge to curb weight gain.

Peppers soothe arthritis.

Capsaicin is actually a super ingredient in many lotions, creams, and patches to heat up the area and reduce pain. In fact, in one study, it cut discomfort from fibromyalgia and arthritis in half in just a few weeks.

They can battle cancer.

Research has shown that capsaicin may kill cells linked to more than 40 types of cancer, including the colon, lung, liver, and pancreatic cancers and leukemia. It turns out that this spicy chemical can change how some genes linked with cancer cells act and may even stop them from growing.

Does it matter what kinds of peppers you eat?

All peppers will contain capsaicin, so it doesn't really matter what peppers you decide to consume. There are a ton of hot peppers out there, including Anaheim, cayenne, habanero, jalapeno, bell peppers. However, to avoid heartburn and discomfort, you may want to find something mild. And if you see a dark name like Reaper, Ghost, or Scorpion, you may want to stay away.

How do you know which peppers are the hottest?

Peppers are rated by the Scoville heat scale. This rates the capsaicin levels based on how much sugar water it will take to neutralize the heat. It ranges from zero to 1,641,183 Scoville heat units (SHU). The hottest pepper in the world? The Carolina Reaper at 1,641,183 Scoville heat units (SHU).

When shopping for peppers, keep in mind that dried peppers will be hotter than fresh ones. And the thinner the stem, the hotter the pepper.

The Downsides Of Regularly Consuming Peppers

Chili peppers are relatively harmless, but they can have their downsides if you have a low tolerance for heat and/or you experience heartburn:

Burning Sensation: Some people won't eat peppers because it's uncomfortable. That's also due to capsaicin. It binds to pain receptors and causes an intense burning sensation.

Stomach Pain and Diarrhea: Eating chili can cause intestinal distress in some people, like abdominal pain and burning sensations.

Problems With Irritable Bowel Syndrome (IBS): Chili peppers can worsen symptoms of IBS, so it may be wise to limit consumption.

If you experience any of these symptoms, it may be best to curb the peppers for a while or try something mild.

Ways To Incorporate Chili Peppers Into Your Diet

if you love spicy food, eat up! If you're not a fan of heat, try adding small amounts to soups, pasta, salads, and even chili. Here are some foods and recipes that you can try:

Kimchi: This Korean side dish packs on the heat with red chili peppers and capsaicin.

Black Bean Chili Soup: Perfect for this cooler weather, add just a kick of spice to this hearty recipe to maximize the benefits.

Watermelon Salad With Jalapeno and Lime: This cool and delicious side dish is a great way to balance out the sweetness and spice.

The Takeaway

Chili peppers carry a multitude of health benefits, but researchers are still unclear why they're linked to lower mortality rates. The jury is also still out as to how many peppers need to be consumed to take advantage of these health benefits.
Related Article: Inflammation is part of our body's immune response. We need it to fight infection and heal injuries but when it becomes chronic, research suggests it can damage our arteries, tissues, joints and organs leading to many of the health issues that plague women over 50 such as heart disease. Read more about the best (and worst) foods for inflammation.

# data[].attributes.attachment_link.title
Let's Talk About The Health Benefits Of Peppers | Prime Women

# data[].attributes.attachment_link.description
Keep reading to learn all about the health benefits of peppers, and why you may want to add a little more spice to your plate every so often.

# data[].attributes.headline
Nutrition after 50: What’s the 411 on RDA? - Prime Women | An Online Magazine

# data[].attributes.subject
Nutrition after 50: What’s the 411 on RDA? - Prime Women | An Online Magazine

# data[].attributes.attachment_link.provider_name
Prime Women | An Online Magazine - Redefining the over 50 woman

# data[].attributes.attachment_link.title
Nutrition after 50: What’s the 411 on RDA? - Prime Women | An Online Magazine

# data[].attributes.attachment_link.description
As we get older, we need fewer of some nutrients, while others become more important. Are there changes you should start making to your meal plans?

# data[].attributes.headline
How Much Fiber Per Day Do I Need? - Prime Women | An Online Magazine

# data[].attributes.subject
How Much Fiber Per Day Do I Need? - Prime Women | An Online Magazine

# data[].attributes.attachment_link.provider_name
Prime Women | An Online Magazine - Redefining the over 50 woman

# data[].attributes.attachment_link.description
How much fiber per day you should have? Fiber intake is something you might think comes naturally, but most Americans are deficient.

# data[].attributes.headline
Signs You're Not Eating Enough Protein - Prime Women Media

# data[].attributes.subject
Signs You're Not Eating Enough Protein - Prime Women Media

# data[].attributes.attachment_link.readable_text
Not enough protein? Does that really happen? Protein comes in just about everything we eat, right? Right! This means a person who is low on protein is probably undernourished in general. That said, being on the low end of the protein spectrum can happen as we get older. Here are the signs, why it occurs, and how to adjust your intake to make sure you have a high protein diet.

As a bonus, we include a simple, satisfying, and protein-packed recipe: Luscious Lentil Soup.

Feeling a Bit Tired? Could Low Protein Be the Culprit?

If you're really taking exercise to the hilt, you might feel tired a lot of the time. Maybe you're starting to run low on energy, even on your easy days.

If your diet is comparatively low on protein, fatigue can be a sign that you're approaching a protein deficiency. The reason is simple. Prolonged, high-energy activities raise our muscle building rate.

So, exercise stimulates the body to use up protein, and integrate it into our muscles. This is called protein synthesis. And the amino acids in protein are the fuel for this wonderful process.

Working Out Regularly? Boosting Your Protein Level Is Easy.

If you're concerned about being too close to a protein deficiency, eat an hour before you exercise. Oatmeal for breakfast is a good protein replenisher. Inside one cooked cup of oatmeal is 6 grams of protein. The Centers for Disease Control and Prevention suggests 46 grams of protein for women daily.

In a hurry to get going? You could just have some peanut butter on crackers. Peanut butter has 4 grams of protein in each tablespoon.

Later, after your workout, enjoy a dinner that includes plenty of protein.

Within two weeks, you should experience a regular, deep and refreshing nightly sleep, and feel noticeably more energetic - even if you are burning more calories.

The reason? Protein before and after your workouts fortifies you with essential amino acids when your body needs them most.

Not All Fatigue Signals a Protein Deficiency.

Regardless of your activity level, maybe you are just plain tired. A number of reasons could be at play. Here are some common issues to troubleshoot.

Could you be low on your caloric intake in general? For active women, an appropriate calorie consumption total can be as high as 2,400 per day, before dropping to 2,000 after age 60.

Are you getting ample hydration? Drink plenty of fluids and focus on well-balanced meals, including some raw vegetables and fruits, to help restore your balance.

Maybe your sleep patterns are stubbornly out of whack. A white noise machine with waves (or a "wave" app downloaded on your tablet) can help you drift off to a sound, refreshing sleep.

Of course, no general advice can substitute for an individual exam and instructions from your doctor. Write daily notes about what you eat, the supplements you take, your exercise patterns, how you're sleeping, and how you're feeling. It will help you prepare for your appointment, and enable you to give valuable information to your doctor.

Concerned About Muscle Loss? A Protein Diet Matters.

Once you pass 70, your protein needs really change. Current research indicates the over-seventy crowd needs to raise daily protein intake to slow muscle loss.

Adults 50+ lose somewhere from .5 to 1% of our muscle mass each year. The older we get, the less protein our muscles can integrate. When our muscles naturally become less efficient at integrating amino acids, we do need more protein for muscle maintenance.

So, while 46 grams of daily protein is standard for women, you might need a boost when you're over 70. Your body will take what it needs, and then excrete the excess protein.

What Are the Most Healthful Protein Sources?

Eggs are protein-packed, with about 6 grams concentrated in every egg. Some athletes use eggs to raise their protein intake.

That said, you can focus wholly on non-animal sources and still have plenty of protein. As we've noted previously, animal protein could be leaching calcium out of your bones. In contrast, there is readily absorbable protein and calcium in plants.

Contrary to popular belief, plant-based proteins do not have to be mixed and matched in any certain way. The American Dietetic Association, citing research published in the American Journal of Clinical Nutrition, tells us we don't need to get a complete profile of amino acids ("complementary proteins") in one meal.

Simply enjoying a varied diet with enough calories should, at least until you're 70, support your protein needs. The key idea is to prepare foods with a range of protein sources throughout the day. Rest assured that most foods (but not fats or sugars!) contain protein. Tempeh, beans, broccoli and tofu are especially high in protein. So is quinoa, which was a South American staple for centuries before it became popular in the global north.

Let's look at specific foods in a little more detail.

Have a Plentiful Protein Diet with These Nutritious Picks.

Peas and beans

Peas are great as a side dish, and a nice addition to soups and stews. Enjoy cannellini beans with anything Italian. Try edamame in Asian-style dishes or with riced cauliflower. Chickpeas blended with tahini, lemon and garlic make a classic hummus dip. Kidney beans make a hearty addition to fresh salads. Pinto or black beans, or even lentils, are perfect for tacos. Lentils are protein powerhouses. They also give you calcium and magnesium, iron and phosphorus, folacin and potassium. There's everything to like about lentils.

Nuts

Walnuts, almonds, pecans, or pistachios, cashews or peanuts - all are good protein sources. Chopped nuts make a nice topping for salads, oatmeal, shakes or desserts. Sunflower, sesame and pumpkin seeds are little protein superstores. Chia seeds have 4 grams of protein in every ounce, and 18% of your recommended daily calcium. That beats milk three times over!

Tempeh

Have you tried tempeh, fermented tofu? It has a nutty taste and works well when soaked or simmered in a sauce of your choice. And compared to most vegetables, which offer 1 to 2 grams of protein per cup, tempeh has a formidable 15 grams of protein in just a half-cup serving. It's fantastic when crumbled into chili, or marinated and broiled into high-protein croutons for your salads. Sliced and browned tempeh, lettuce and tomato is the new BLT!

Avocado

The protein total in one avocado is 4 grams, according to the folks at Rodale. Chop one up to garnish that chili. Slice one to enjoy on a piece of whole-wheat toast. One reason avocados are so popular has to do with their famous protein. It has the full spectrum of essential amino acids - just the kind of portfolio that supports your muscle mass. Avocados also offer Omega-3 fatty acids, so your heart and brain will thank you.

Now for that Luscious Lentil Soup recipe we promised. This is as simple and as healthful as it is delicious. We hope it becomes a go-to soup for you, and keeps you in protein for years to come!

Recipe: Luscious Lentil Soup

This soup is wonderful on its own or served with a Mediterranean-style lunch or dinner. Makes 3-4 servings.
You'll need:

A package of steamed, ready-to-eat lentils (or you can cook and drain 1½ cups dried lentils)

2 large carrots, 1 medium yellow onion, and 2 stalks of celery, all chopped

1½ cups stewed or diced canned tomatoes

A dash of olive oil, and salt and pepper to taste

To prepare your soup:
Simmer all ingredients in one cup of water for 25 to 30 minutes. Stir often, adding water as needed as the soup thickens.

Feeling fortified? Lentils will do that. With each tablespoon of lentils comes 1.1 grams of protein. No wonder lentils have served as a key protein for thousands of years!

PS: As Winter Approaches, There's One More Reason to Appreciate Protein.

A protein diet maintains our muscles and organs. It does something else, too. It plays a key role in a strong immune system. So, especially during the colder seasons, your daily protein intake is bringing you amino acids that are critically necessary for immune protein synthesis. And that helps you feel your best when the weather's at its worst.

What you eat can make a big difference in your immune system's health, and can help your body respond faster and better when challenged. So enjoy your soup. Share it with friends. Make enough for tonight, and tomorrow night as well.

If you want to add a variety of protein to your diet and want to talk to other women who are doing the same join Prime Women's PLATE. PLATE is a weight management program for women over 50 that encourages eating a variety of proteins. And you'll become a part of a group of women who have similar goals to talk about your weight loss journey with. Learn more about PLATE or become a member today!

# data[].attributes.attachment_link.title
Signs You're Not Eating Enough Protein - Prime Women Media

# data[].attributes.attachment_link.description
Not enough protein? Does that really happen? Protein comes in just about everything we eat, right? Right! This means a person who is low on protein is probably undernourished in general. That said, being on the low end of the protein spectrum can happen as we get older.

# data[].attributes.attachment_link.readable_text
Fitness

The Antidote to Overeating

Have you ever wished you could erase the extra calories you ate over the weekend or on vacation before they showed up on your hips? According to recent research, maybe you can. It's not painless, nor is it as easy as taking a pill, but you might be able to erase the effects of overeating according to a recent article in the New York Times (also published in Men's Fitness).
>READ: WHY DO I OVEREAT? 7 HABITS TO BREAK
Researchers in Belgium set up a six-week study to determine if the order of men's morning routines would make a difference in how they metabolized fat. They used 28 healthy, active men and had them eat 50 percent more fat and 30 percent more calories ⁠- some serious overeating for six weeks! Dividing them into three groups, one group did no exercise, one group exercised after breakfast and one exercised before breakfast. Not surprisingly, the group that didn't exercise gained an average of six pounds over the six week period. The group that exercised after breakfast gained only half as much. Both of these two groups also developed unhealthy conditions that are often precursors of diabetes.

What about the group that exercised before breakfast? They gained almost no weight from all that overeating and showed no signs of insulin resistance. They also burned the extra fat they consumed more efficiently. Now, here's the rub. They did intense exercise four days a week, running or bicycling for 60 minutes two days and 90 minutes for two days. But remember they were consuming 30% more calories every day and researchers did hypothesize that you could get similar results with less intense workouts (especially if you weren't overeating every day!)

Would the same be true for women?

Before you run out to exercise before breakfast based on the results of this study, you might want to read about how the timing of exercise affects women. Not surprisingly, women metabolize fat differently than men.

The U.K.'s Daily Mail reports of a study done by Dr. Adam Collins of the University of Surrey. He recruited 30 volunteers, 13 men and 17 women who did not normally do a lot of exercise. For four weeks, they took part in three classes a week; a high-intensity training class, Zumba and a spin class. They all consumed a drink before and after each class, but some were drinking a placebo with no calories, while others consumed a calorie-controlled carbohydrate drink.
>READ: WHAT ARE THE BEST HIIT WORKOUTS FOR WOMEN OVER 50?
Dr. Collins discovered that women burned more fat than men and those who were taking carbohydrates before working out burned up to 22 percent more fat. Men, on the other hand, burned less fat overall, but those who were given carbohydrates after exercising burned 8 percent more fat.

The experiment confirmed the Belgium study findings ⁠- that men should eat after exercising to maximize fat-burning. But women need to eat before exercising and we need to wait for at least 90 minutes before eating again.

"Women's bodies are programmed to burn fat to conserve carbohydrates," Dr. Collins said. "Most fat-burning occurs in the three hours after they stop exercising. Eating up to an hour and a half after a workout can actually stop a woman's body burning fat, he said. By eating, you're forcing the body to use carbohydrates; you could be blunting the whole shift to fat-burning."

The takeaway from both studies:

Aerobic exercise (running, cycling, Zumba, HIT classes) can negate the extra calories consumed after overeating. Read Why Zumba? Dancing Your Way Healthy for inspiration.

The timing of the exercise and eating will greatly affect how much fat you burn. Eat one hour before your workout.

Don't eat for at least 1 1/2 hours after your workout. Forget that trainer's advice of having a protein shake right after your workout or even a green smoothie! Have it an hour before your workout, instead.

If you find that overeating is a problem for you, you're not alone! Many women struggle with overeating and portion control. You don't have to deal with this issue alone though! PLATE, a weight management program for women over 50, focuses on portion control as one of the program's tenents. The other focus is getting support from women who understand what you're going through because they are too. PLATE can help you eat healthy portions and give you a support group to encourage you on your health journey, so what are you waiting for? Learn more or join PLATE today!
This article is for informational purposes only. Do not begin any exercise program before consulting with your doctor. >READ: A 10 MINUTE WORKOUT ROUTINE YOU CAN DO AT HOME READ: BENEFITS OF INTERMITTENT FASTING FOR WOMEN OVER 50

# data[].attributes.attachment_link.description
Fitness Have you ever wished you could erase the extra calories you ate over the weekend or on vacation before they showed up on your hips? According to recent research, maybe you can.