October 23, 2018 at 12:09PM Avocados are officially a food staple—whether they’re smashed onto some whole grain toast or even enjoyed in pudding-form. And they’ve earned their rep as a gold standard for healthy fats for good reason. “Avocados are full of properties that help eliminate toxins and inflammation stuck inside your tissues, contain healthy omega-3 fats that support the absorption of nutrients and minerals through the cell walls, and are high in fibers that help to bind toxins in the gut so you can eliminate potentially harmful consequences due to everyday foods, stress, and environmental toxins,” says health coach Jenny Carr, author of Peace of Cake: The Secret to An Anti-Inflammatory Diet. But not everyone is into the green creamy fruit. In which case, an avocado substitute is needed. For some people, it’s the taste they can’t stand. For others, it’s the texture. Then there are those that experience gastro distress when they eat too much of it. Or, the aversion could be caused by an allergy. If you tend to experience itching and/or swelling of your lips, tongue, throat, or face in general, you might be experiencing oral allergy syndrome (OAS)—and unfortunately avocado is one of the foods people are often allergic to, says Harvard Medical School. And if you’re already allergic to latex, it’s not uncommon to develop an allergy to avocados at some point (as well as bananas, kiwi, chestnuts, and papaya). Even if you can eat avocados, it’s never a bad thing to cut down once in a while. According to Michigan State
Category: Vegetarians
Here’s what your gas says about your health
October 23, 2018 at 03:30AM Even if hardly anybody admits it, everyone farts. But how much is normal? And can you learn something about your body from the way you pass gas? Robin Berzin, MD, CEO of the functional medicine practice Parsley Health, says flatulence can help you assess what’s going on with your health. Here, the Well+Good Council member explains why you’re tooting—and how you can use your newfound fart I.Q. to become even healthier. Gas, flatulence, farting—call it what you want. Everyone does it; everyone pretends not to. But paying attention to your gas instead of ignoring it could help you uncover information about your body and lifestyle that you can use to resolve gas and bloating for good. At the most basic level, gas is excess air trapped in the intestinal tract, but it comes from two different sources. First, you naturally swallow air while chewing, eating, drinking, and swallowing. The gas from this is usually odorless and made up of carbon dioxide, oxygen, nitrogen, and hydrogen. The average healthy person passes gas between seven and 20 times a day. Second, gas is a metabolic byproduct of digestion, produced when bacteria in your large intestine feed off of foods that were not well digested in your small intestine. Certain foods like cruciferous vegetables, beans, and lentils sometimes cause more gas because they’re high in indigestible fiber and contain specific complex carbohydrates that your gut microbiome thrives on. The gas produced by the fermentation of this indigestible food
These cinnamon-chili sweet potatoes are a vegan, anti-inflammatory dinner win
October 22, 2018 at 01:40PM Photo: Houghton Miffilin Harcourt Hunting around for anti-inflammatory recipes almost always leads to one superstar spice: turmeric. There’s a good reason for that—it’s one of the most powerful pantry staples in the inflammation-fighting department. It’s certainly not the only tool in the shed, so to speak, though. Food blogger and certified yoga instructor Kim-Julie Hansen incorporates two other big ones, cinnamon and hot red chili peppers, in her miso-ginger tempeh bowl recipe, which she shares in her new book, Vegan Reset. Spiced up sweet potatoes are the star of the dish, but the addition of shiitake bacon, miso-ginger tempeh, and a beet-tahini dressing combine to make it especially drool-worthy. “This is one of my favorite go-to veggie bowls on a fall or winter day,” Hansen says. She came up with it when she was playing around with different flavor combos in the kitchen, experimenting with ways to incorporate both miso and ginger with tempeh, her all-time favorite plant-based protein. The cinnamon and chili peppers are both anti-inflammatory, while tempeh and sunflower seed butter check off the protein box for a well-rounded meal. And between the shiitake mushrooms, cauliflower, onion, and bell pepper, there’s certainly a good amount of veggies in the mix. In other words: No need to whip up any sides—this dish has it all. “Don’t stress about finding the exact ingredients and feel free to substitute with any veggies or beans of your choice,” Hansen says before offering up one cooking tip for
Is alt-milk still milk? Inside the food lexicon debate the FDA has the final ruling on
October 22, 2018 at 05:20AM Pop quiz: What’s the definition of milk? It’s not a trick question; it’s one the Food and Drug Administration has been debating for months as alt-milk (or “mylk”) is surging in popularity, expanding the definition past the traditional cow’s variety. Next question: What’s meat? It’s a term Beyond Meat and Impossible Foods insists on using for their vegan products as well as being sold right next to the “real” stuff. Is lab-grown meat still meat? As the lexicon of meat and dairy alternatives expands, it has policy makers furrowing their brows. Not everyone is so clear on the ins and outs of vegan eats, says the U.S. government, which is claiming that plant-based brands may be confusing consumers by labeling their products with words like “milk” and “meat.” And the way this plays out could have some pretty big implications for the names of your favorite fridge staples. Here’s what’s going down: Back in July, the Food and Drug Administration (FDA) announced that it’d be taking a closer look at the labeling of non-dairy milk products, saying that calling them “milks” when they don’t actually come from animals is misleading to consumers. The agency soon added that the definition of yogurt would also be up for review. And earlier this month, the American Butter Institute entered the fray, with a letter to the FDA requesting that plant-based brands not use the word “butter” to describe their dairy-free alternatives. (Nut butters excluded. Phew!) This isn’t totally bizarre—the FDA
4 ways to sneak more fruits and veggies into your day that you haven’t thought of, according to an RD
October 21, 2018 at 06:30PM Everyone knows that getting your fill of fruits and vegetables is important (it’s basically the first thing in life we learn about food). But sometimes even after a chia pudding breakfast, quinoa bowl lunch, and gluten-free pasta dinner you realize, “Wait—did I eat a single fruit or vegetable today?” You’re not alone. Intuitive eating coach Alissa Rumsey MS, RD says many Americans don’t hit the recommended five servings a day—but the good news is it doesn’t require a total diet overhaul to remedy the situation. “A lot of people aren’t eating enough fruits and vegetables,” Rumsey says. “It’s not enough to know fruits and vegetables are healthy—which most people do. In fact, this feeling that we ‘should’ eat vegetables often means that we dread eating them and contributes to not wanting to have them more often.” #Mood. “Make the decision to eat fruits and vegetables from a place of self care.” So how do you get over the “should” hurdle? Rumsey advises her clients to take a step back from that restrictive mindset. “Once you do this, and are allowing yourself to eat whatever you want, you can then make the decision to eat fruits and vegetables from a place of self care.” From there, it’s all about finding ways you like to eat the fresh stuff. “Often people who dislike veggies are used to eating them raw, boiled, or plain. No wonder they don’t like them!” Rumsey says. “Veggies don’t have to be plain to get the
10 vegan sushi recipes that are way more exciting than a California roll
October 21, 2018 at 04:01AM When making the transition from carnivore to vegan, one of the hardest hurdles to clear is sushi. What healthy eater doesn’t love a good sushi night? But usually at a restaurant, the vegan options are limited to a California roll and that’s…it. Fortunately, healthy food bloggers have mastered ways to craft your own rolls sans animal products. From adding creaminess with a sunflower miso paste to subbing grains for celery root rice, all the recipes on this list are innovative, tasty, and full of ingredients that will energize your body—not leave you in a food coma later. Keep reading for 10 vegan sushi recipes. Photo: Oh She Glows 1. Veggie Rolls With Spicy Peanut Lime Sauce If you find the idea of rolling all your veggies up and fitting them in rice paper intimidating, start with this recipe: Oh She Glow’s Angela Liddon gives the option of using lettuce wraps instead, which can be a bit easier. Her rolls have tofu for protein, veggies for crunch, and a peanut lime sauce for a hint of spice. Photo: Minimalist Baker 2. Veggie Brown Rice Sushi Minimalist Baker creator Dana Shultz has a pro tip for making sure your rice sticks together: rice vinegar. She adds just a touch of sugar and salt to it to really amp up the flavor profile, which is also the secret sauce to making the veggies inside extra yummy. Photo: Deliciously Ella 3. Quinoa Nori Rolls White and brown rice aren’t
The main ingredient in your smoothie actually shouldn’t be fruit, says one all-star dietitian
October 19, 2018 at 08:01AM When you’re craving a smoothie while you’re out and about, getting your nutrient-rich pick-me-up is generally as simple as hitting up your favorite juice shop and placing an order for your go-to mix. Unfortunately, even though sipping on the brightly-colored beverage might make you feel like you’re the Queen of Health, one common mistake could be snagging your worthy royal goals. Many popular smoothie-slinging businesses—whether it’s Starbucks or Jamba Juice or any other retailer—offer tasty mixes primarily filled with fruit. While fruit is a great part of every rounded diet, one registered dietitian says you could benefit from going back to smoothie basics and totally reimagining the composition of what even makes a healthy blend. Well+Good Council member McKel Hill, MS, RD, says that to make your smoothie total nutrition #goals, it should be made from mostly veggies. “Most smoothies you get at local juice shops and smoothie bars can be loaded with excess sugar,” the all-star nutritionist writes in a recent Instagram post . “Instead, aim for 50 to 70 percent of the volume of the smoothie to be made up of veggies—like spinach, kale, zucchini, and cauliflower—then the rest healthy fats, protein, and fruit.” View this post on Instagram Did you know most smoothies you get at local juice shops and smoothie bars can be loaded with excess sugar? From using apple juice as a base instead of water or almond milk, to adding several servings of fruit, to literally adding sugar to it! Making smoothies at home
Plant-based protein battle: Tempeh versus tofu
October 18, 2018 at 09:25AM While food innovation has gifted plant-based, vegan, and vegetarian eaters with an array of meat-like options (looking at you, “bleeding” burger patty), there’s no denying that when it comes to plant-based protein options, tempeh and tofu still reign supreme as the most popular substitutes. While both meatless options are essentially super-versatile soy, there are key differences in texture, taste, and health benefits. Considering even meat-eaters could benefit from regularly eating meatless meals, I asked plant-based specialist Lori Zanini, RD, CDE and author of the Diabetes Cookbook and Meal Plan for the Newly Diagnosed and Reema Kanda, RDN at Hoag Orthopedic Institute, Irvine CA to break down health differences between the two vegan proteins that get the most love. Below, Zanini and Kanda explain these two meatless faves and then answer which ultimately wins out in the plant-based protein battle of tempeh vs. tofu. Photo: Twenty20/ @margueta What is tempeh, exactly? Tempeh is made from fermented soybeans that have been soaked, hulled, cooked, and then molded into a patty-like shape. Of course, there’s some variation in the shape the cooked soy beans get molded into, like tempeh sold in bacon-like strips. While fermented soybeans are the main ingredient, tempeh often contains any or all of the following: quinoa, barley millet, flax seed, brown rice, sesame seeds and spices. This means sometimes tempeh is gluten-free, but other times it is not; it ultimately comes down to the manufacturer. Most tempeh products will say either “gluten-free” or “contains wheat” on the package, so if you’re
The Ayurvedic reason to eat roasted celery all winter long
October 18, 2018 at 07:19AM When you think of celery, maybe you imagine tossing it into your juicer or slathering a few stalks with peanut butter. What you probably don’t think about is popping it in the oven alongside your other favorite roasted veggies. It might seem weird to turn up the heat on the typically raw-eaten roughage, but doing so can leave you with some impressive body-boosting benefits—not to mention a delicious side dish. This is especially true if you’re practicing Ayurveda, an ancient form of holistic medicine from India, and eating for your dosha. (That’s your personal energy type, i.e. vata, pitta, or kapha, btw.) “Roasted or stewed celery is excellent during the colder months,” says Divya Alter, certified nutritional consultant and owner of Divya’s Kitchen in New York City. “Cooked celery is definitely easier to digest for people with airy digestion, IBS, or other inflammatory gut problems,” she explains. “Roasted or stewed celery is excellent during the colder months. Cooked celery is definitely easier to digest for people with airy digestion, IBS, or other inflammatory gut problems.” —Divya Alter By contrast, raw celery has a cooling, metabolic effect and “dry, rough, and light” qualities, which makes it work for some doshas but not others. “It’s great for balancing pitta [fiery] and kapha [earthy], but it’ll increase and imbalance vata [airy],” she says. Because of that, Ayurveda doesn’t recommend eating raw celery in the cold season. When you cook it, though, everything changes—something Kiernan Shipka, the star of the new Netflix series the Chilling Adventures of Sabrina, recently discovered. Turns out,
How to marathon train without eating a ton of carbs
October 18, 2018 at 06:12AM From the throwback days of high school spaghetti dinners before game day, we’ve long been trained to carbo-load before a day of physical activity. And there’s a valid reason for that: the body uses carbs more readily for fuel than other sources, like protein and healthy fats. But if you’re following a low-carb diet or they just don’t make you feel great, it can throw a wrench into training for something super intense, like a marathon. So what do you do? “Athletes involved in endurance sports have seen benefits specifically around sustained performance for extended periods of time,” Maya Feller, MS, RD, CDN of Maya Feller Nutrition, says. However, she notes, carbo-loading is not a must. “I had carb-loaded for six marathons when I didn’t have a clue about nutrition,” Ariane Hundt, a clinical nutritionist and trainer says. When she began training for an Ironman, she decided she didn’t want to experience the same outcomes as she had when carbo-loading for marathon training: “weight gain, muscle loss, becoming flabbier, softer, and more bloated—and slightly depressed from too many carbs affecting my blood sugar.” Fortunately, there’s a way around it. Find out how to train for a marathon without loading up on carbs. Photo: Getty Images/Geber86 What happens when you cut carbs while endurance training “Years ago, many runners thought that if they increased their carbohydrate intake in the days leading up to a big race—think breads, pasta, and rice—they would have increased energy stores, glycogen,