January 03, 2019 at 08:37AM New diets come and go every year, all promising to totally transform your health. And while the avocado-filled ketogenic diet is undoubtedly trendy, the trusty Mediterranean diet remains the tried-and-true darling of the health world. It’s been shown to help you live longer, enjoy better gut health and stronger bones, and keep your heart healthy. (It was ranked the best diet of 2019 for a reason!) Another big perk: Unlike other eating plans that come with long lists of rules and restrictions on what you can and cannot eat, the Mediterranean diet is probably one of the most…chill eating plans out there. The focus is on foods high in omega-3s and healthy fats (hello, olive oil!), along with tons of fruits and veggies, legumes, nuts, and some nutrient-dense carbohydrates. Red wine is encouraged. What’s not to love? Mediterranean diet newbies could certainly roast some salmon with some olive oil and call it a day. But if you’re looking for some more cooking inspo, check out these delicious (and easy) Mediterranean diet recipes that will help you reap all of those benefits. These 5 Mediterranean diet recipes will help you stay healthy in 2019. Photo: Jessica in the Kitchen 1. Mediterranean chickpea salad In just 15 minutes, you’ll have a veggie-packed bowl loaded with protein-filled chickpeas, cucumber, and cherry tomatoes, all tossed with a tasty vinaigrette. Photo: Minimalist Baker 2. Easy vegan falafel Falafels are a Mediterranean diet staple, and this version made from chickpeas gets a healthy remix by being sautéd—not deep
Category: Vegetarians
Sick of salad? Here’s how to eat Whole30 or keto at (wait for it) Red Lobster
January 03, 2019 at 07:29AM As far as healthy food chains go, Chipotle tends to get a lot of love. (And for good reason, TBH.) But let’s be real here: No one wants a burrito bowl every day. If you’re looking to expand your healthy fast-casual palate, one OG chain actually has a lot to offer: Red Lobster. Surprised? Turns out the seafood joint has some key menu items that are Mediterranean diet-based, keto-approved, and even Whole30-friendly. So next time you’re out, check out these Red Lobster healthy options for your particular eating plan, all vetted by registered dietitian nutritionist Amy Gorin, MS, RDN. Photo: Getty Images/Westend61 Mediterranean diet Menu picks: Hand-crafted garlic shrimp scampi; wood-grilled lobster, shrimp, and salmon What an RD says: “People following the Mediterranean diet typically eat fish a couple of times a week, so these meals definitely fit the bill in that regard,” Gorin says. If you’re torn between the two, she says the salmon dish will give you the most healthy fats. Order tweak: The way these dishes are prepared has a more American twist than Mediterranean: lots of butter. “The Mediterranean diet recommends replacing butter with healthy fats such as olive oil,” Gorin says. Ask your waiter if they can make this tweak for you in the kitchen. Side dish recommendations: All entrees let you add a side salad or coleslaw, plus an additional side. “I would recommend choosing the salad for both,” Gorin says. (All the mayo in the slaw knocks it back nutritionally.) “For the shrimp
The Mediterranean diet ranks No. 1 once again—here’s why
January 02, 2019 at 09:27AM The ketogenic diet may have been the buzziest eating plan in 2018, but is it the healthiest overall? According to U.S. News and World Report, the tried-and-true Mediterranean diet rises to take the top honor. A panel of health experts examined and ranked 41 popular eating plans, concluding that the Mediterranean diet is the most universally beneficial for long-term health. Further down the list, U.S. News named the DASH diet as the second healthiest, with Weight Watchers as fourth, vegetarian as 11th, vegan as 20th, Paleo as 33rd, and Whole30 and keto tied for 38th. What makes the Mediterranean diet so beloved by MDs and nutrition experts? Registered dietitian Lauren Slayton, MS, RD, points to the fact that it emphasizes the consumption of foods high in omega-3s and healthy fats, like fish, olive oil, nuts, grains, legumes, fruits, and veggies. “[Olive oil] has tremendous cardiovascular benefits,” she says. Slayton adds that it’s also a pretty easy diet for people to stick to; it’s not overly restrictive like many other popular eating plans (red wine is definitely on the Mediterranean menu!). A few other benefits to the diet you might not know: 1. It’s good for your gut. One study found that people who follow the Mediterranean diet had a higher population of good bacteria in their microbiome, compared to those who ate a traditional Western diet. Researchers noted an increase in eating plant-based foods like vegetables, fruits, and legumes upped the good bacteria by 7 percent! 2.
Holy guacamole: Chipotle just came out with Whole30, keto, and Paleo-approved bowls
January 02, 2019 at 04:00AM Trying to decide where to eat with your friends can turn into one long, endless back-and-forth—especially this time of year when everyone is newly committed to their healthy eating plan of choice. One person may be doing Whole30, while someone else won’t even touch carbs. And then there’s the person who can’t eat dairy. One chain that will always have your back? Chipotle. (Bless UP.) Starting today, Chipotle has a brand new menu of Lifestyle Bowls, which includes Whole30- , ketogenic- , and Paleo-approved options. The chain partnered with Whole30 founder Melissa Hartwig to craft the menu, and yes, they all have guac. Here’s a complete run-down of what’s inside: The Whole30 salad bowl has a base of romaine lettuce with carnitas (braised pork), fajita veggies, tomato salsa, and guacamole. The keto salad bowl has the same ingredients, except with cheese instead of the fajita veggies. And the Paleo salad bowl has romaine lettuce, barbacoa (beef), fajita veggies, green salsa, and guac. As you can tell by the ingredients run-down, each option goes heavy on the veggies and includes a good serving of protein—which is key for avoiding the hanger pains a couple hours later. The blueprint is good to keep in mind no matter where you’re eating—and what meal plan you’re following. There’s also a Double Protein bowl, which the brand says includes rice, black beans, a full serving of both chicken and steak, red salsa, romaine lettuce, and sour cream. And it’s already
10 healthy plantain recipes that will make getting enough fiber taste so much better
January 01, 2019 at 04:00AM Ask a MD or registered dietitian for tips on everything from boosting your metabolism and healthy weight loss to keeping your digestive system running smoothly and lowering inflammation, and chances are they’ll immediately say the F word: fiber. Basically, fiber is everything. You probably already know that leafy greens and plant-based proteins like lentils are good sources of the nutrient, but there’s another, totally underrated way to get your fiber fill: plantains. Eying plantains in the produce section, they look like banana’s big brother, but there are actually some key differences between the two. Plantains definitely don’t taste as sweet; they’re also more starchy, like a potato. Because of that, they’re often cooked and not eaten raw the way bananas are. Their nutrient profiles are different, too. Because plantains aren’t as sweet, they have less sugar than bananas (6 grams per plantain compared to 17 grams per large banana, to be exact). They also have more vitamin C, magnesium, and potassium than bananas. One plantain also has 37 grams of carbs, making it a great post-workout recovery snack. Oh, and about the fiber: One plantain has 6 grams (about 25 percent of your recommended daily intake). Okay, so clearly plantains are worth a little attention. But what exactly do you do with them? After all, you don’t really want to take a big bite out of ’em raw like you would a banana. Well, consider your research done. Check out these 10 healthy plantain recipes so
How to set yourself up for success with healthy eating all year long—no dieting required
January 01, 2019 at 01:00AM Sophia Roe is a healthy-food chef, beauty guru, and frequent Well+Good contributor. This January, she’s here to arm you with tricks and tips to make healthy eating year-round a cinch—no dieting, juice cleanses, or restrictions of any kind required. Keep reading for her sage (and empowering) advice. Let me be up front about something right away: I’m not a fan of the whole “new year, new me” thing. Not only is it super played out, but it’s also not very realistic. It sort of implies that whoever you are when December rolls around needs a complete overhaul. I think “reset, reevaluate, and restart” is a better approach. The first of the year is an excellent time to form a clear idea of what you envision for yourself, without using language like “lose weight,” “work out every single day,” or “become a vegan overnight.” It’s not that there’s anything wrong with those goals; they just don’t do a very good job of laying out a plan of intention. What works better is honing in on statements that aren’t layered with self-deprecation. Some of my faves: “I want to be more active this year.” “I want to learn a new way to move my body.” Or, “I want to cook at home more frequently.” A plan with simple and actionable tasks is the best way to keep your “reset, reevaluate, and restart” plan on track. Over the next four weeks, I’m going to arm you with the
Confession: I Don’t Take Any Vitamins—So I Went to A Nutritionist To Find Out What I Really Need
December 31, 2018 at 06:30PM True Life: I’m a 23-year-old editor at a wellness publication, and I’ve never ingested a vitamin. Okay, I tried gummy vitamins at a friend’s house when I was like 10, and my mom made me take fish oil once (but I hated the way it tasted and promptly spat it out). Before you start lecturing me, just know I totally get it. After my literal vitamin deficiency was brought to my attention by my coworkers—who have mounds of vitamins surrounding their workspaces—I got to thinking: Am I living my best life? Aside from being the most millennial-sounding question to ever leave my mouth, it’s something I’ve really been wanting to address. Does my skin or mood suffer without me even noticing? Is my digestion as good as it could be? Am I as happy as I could be? Okay, let’s pause the existential crisis for a sec. It was about time that I take my vitamins by the horns (guess that’s a saying now), so I made an appointment with Melissa Rifkin, CDN, to see what I should be taking to make sure I’m operating at peak Alex level. “I always say, even if your diet is perfect, you could be missing out on some things. I don’t think it’s harmful for anyone to take a vitamin,” says Rifkin. So, here goes. “I always say, even if your diet is perfect, you could be missing out on some things. I don’t think it’s harmful for
You should actually start eating your parsley garnishes in the name of good health
December 31, 2018 at 08:00AM As a college student in the early aughts, I worked at a restaurant where there were two different garnish options for the dishes: kale and parsley. Obviously, kale has come a long way since those days, going from background actor to star ingredient in salads, grain bowls, and smoothies. But what about parsley? Its name may not be popping up on sweatshirts and in punny Instagram handles like kale, but it, too, has a ton of health benefits worth celebrating. To get the scoop on this unsung herbal hero, I checked in with Brynn McDowell, RD, creator of The Domestic Dietitian. As it turns out, this peppery Mediterranean herb deserves to be way more than just a visual flourish on your plate. 4 parsley benefits you should know about 1. Parsley contains anti-cancer compounds: Parsley’s leaves may be small, but they’re packed with antioxidants that have been linked to cancer prevention. One is a flavonol called myricetin, which is also found in cranberries, tea, and fennel. “Myricetin is a naturally occurring compound found in parsley that has been linked to the prevention of certain cancers, including breast and skin cancer,” says McDowell. Another study found myricetin to be effective in killing certain types of thyroid cancer cells. “Parsley also contains vitamin C, which is [another] antioxidant that has been shown to help cancer prevention,” McDowell says. More research is needed to confirm how these compounds interact with the human body, but the Mayo Clinic agrees that the more antioxidant-rich
No need to shell out for an ultra-fancy milk frother—your microwave works *just* as well
December 31, 2018 at 06:49AM At your neighborhood coffee shop, the price difference between a plain old cup of joe and an ultra-foamy option probably rings up to be about $2—and day after day, week after week, that oh-so enjoyable upgrade can seriously add up. So if you, like me, have wondered how to froth milk at home and DIY a fancy latte without investing in a frother, go ahead and rejoice. The only equipment you actually need is your microwave. Here’s how it works: Once you’ve booted up your coffee or espresso machine—or prepped your Chemex, or whatever other caffeinated-beverage-producing device you’re coveting these days—and the sweet aroma of fresh brew wafts through the air, grab your milk of choice (so. many. options.) from the fridge, instructs Trusted Reviews. Then, find a mason jar—or another microwave-safe container that has a lid—and fill it up no more than half way with your milk (or mylk). Put on the lid and shake it up for a good minute (hello, arm workout), remove the lid, pop it in the microwave 30 seconds, and then pour it immediately—and, I mean immediately—into your waiting mug. Seem too easy to be true? I thought so as well, which is why I put the method to the test. What I wound up with though, was a creamy latte-esque concoction. Seem too easy to be true? I thought so as well, which is why I put the method to the test this morning. What I wound up with though, was a creamy latte-esque concoction that
These were the 10 most popular healthy recipes on Well+Good this year
December 31, 2018 at 04:00AM By now you’ve probably seen people posting their #Best9 on Instagram, sharing their year-end book lists and Spotify 2018 Wrapped playlists, or writing long Twitter threads keeping tabs on all their big 2018 career accomplishments. (That’s basically the last week of December on social media in a nutshell.) Well, consider this Well+Good’s more delicious take on a year-end list. We put together the top ten most popular recipes on the site so you can start the new year with some legit-good ideas in your back pocket. Some are from celebs, some are from our favorite wellness influencers, and all of them are full of good-for-you ingredients. Bookmark this page and come back to it whenever you need a little meal-prep inspo. Keep reading for the 10 most popular healthy recipes on Well+Good this year. Photo: Getty Images/Samir Hussein 1. Meghan Markle’s 3-ingredient creamy, vegetarian pasta sauce Ah, the Meghan Markle effect. The Duchess is well-known for her love of healthy eating (anti-inflammatory banana bread, anyone?), and after her healthy pasta sauce recipe resurfaced online, everyone wanted to know how to make it. And good news: it’s just as easy to make as Markle’s go-to comfy shoes are to wear. Photo: Jenny Carr 2. Gluten-free, anti-inflammatory lemon bars Can we bust the myth once and for all that you don’t have to give up dessert to lower inflammation? Health coach and recipe creator Jenny Carr’s lemon bars are made with all clean ingredients and no added sugar. Oh, and they’re