February 07, 2020 at 09:00PM by CWC If you’ve ditched dairy for sustainability reasons, you probably assume that alt-milks like oat, soy, and dairy are better for the environment, period. You’re right. But each type of plant milk does have an environmental impact—some greater than others. However, understanding that impact is still a growing field of study. “There is very little research comparing environmental impact of the various plant milks,” says Sharon Palmer, MSFS, RDN, a plant-based dietitian. Perhaps the best estimates yet come from Oxford University scientists, led by researcher Joseph Poore, who created a database of over 10,000 farms worldwide and extrapolated data from various crops to estimate the environmental impact of soymilk, almond milk, oat milk, and rice milk compared to dairy. Their conclusion, which was published in the journal Science in 2018: No matter what plant milk you pick, dairy milk is worse for the environment on every indicator—greenhouse gas emissions, water use, land use, and eutrophication (which refers to how that crop contributes to excessive algae and plant overgrowth in water sources from runoff pollution and other factors). Poore’s research also found that meat and dairy combined use 83 percent of the world’s farmland and produce 60 percent of agricultural greenhouse gas emissions while supplying just 18 percent of calories and 37 percent of protein eaten by humans. “It’s much more efficient to just eat grains, pulses, and vegetables directly as a crop, rather than to grow that crop to feed animals,” says Palmer. “No
Category: Vegetarians
The $50, dietitian-approved grocery list that opens the door for so. many. healthy meals
February 07, 2020 at 07:00PM by CWC Walking into the grocery store without a plan of attack (also known as a “shopping list”) is a calculated risk. With so many shiny-new products hitting the shelves every single week, breaking the bank at Trader Joe’s or your supermarket of choice has become as easy as snatching up a free sample. That’s why registered dietitian and best-selling author Erin Palinski-Wade, RD, never enters the sliding glass doors of the supermarket without a budget-friendly healthy grocery list. To get you started with shopping for frugal, healthy ingredients, Palinski-Wade wrote up a list that will cost you a mere $50. In addition to 14 core plant-based food items everyone should shop for, she also budgets for a few optional protein add-ons that fits into plant-forward diets (like the Mediterranean Diet or Paleo), as well as vegetarian and vegan diets. Over time, you’ll get the hang of swapping items out for similarly priced alternatives (for example, canned black beans for canned pinto beans)—so no need to fear flavor boredom. Keep reading for a dietitian’s 17-item healthy grocery list on a budget Graphics: Well+Good Creative Fresh produce to add to your healthy grocery list 1. Prunes: “Lower in naturally-occurring sugar than other dried fruits, prunes contain three grams of fiber per serving and only 100 calories. Eating five to six prunes per day may help to prevent bone loss,” says Palinski-Wade. To boot, ground prunes can acts as sugar substitutes in your favorite desserts—so don’t let your
8 easy high-protein plant-based meals you can make in your Instant Pot
February 07, 2020 at 02:00AM by CWC When trying to focus on plant-based eating, getting enough protein is often a top concern. Sure, you’ve probably heard that foods like tofu, beans, and chickpeas are good sources of the nutrient, but the advice often stops there. What’s less clear is how to cook with them in ways that actually gets you excited about meal time. But this is another cooking problem your Instant Pot can handle with ease. The multi-cooker makes quick work of the conundrum, helping to clear your mind (and schedule) so you can focus on things that are on your metaphorical plate, not your actual one. Of course, the proof is in the pudding. Rounded up here are eight plant-based high-protein meals, all that make good use of the Instant Pot. Bookmark it so that’s it’s handy for when you need it during meal prep planning or busy weekdays. 8 vegetarian high-protein meals you can make in your Instant Pot Photo: Well-Plated by Erin 1. Vegetarian chili Because chili often uses a base of beans, it’s one of the best high-protein plant-based meals there is. Besides the beans, this recipe also calls for quinoa, sweet potatoes, and red bell peppers, all of which are good sources of fiber, too. Not only will feel powered up, your gut will be pretty darn happy, too. Photo: Food Faith Fitness 2. Meatless meatloaf How exactly do you make meatloaf without meat? With an alt-meat substitute, of course. Vegan “beef” products have
Trader Joe’s new vegan chicken-less seasoning goes with *everything*
February 06, 2020 at 07:00PM by CWC Vegans might not eat chicken, but—surprise!—some of us still love the taste of chicken seasonings. It doesn’t matter whether it’s nostalgic chicken noodle soup, perfectly-crispy tenders, or chicken and veggie skewers… it’s all delicious and easy to make plant-based. And with a new seasoning blend from Trader Joe’s, you can get that beloved chicken flavor in a few quick shakes. Trader Joe’s Vegan Chicken-Less Seasoning Salt is essentially a super-affordable vegan chicken bouillon, minus the animal products. While there are similar products on the market—my go-to being the highly-rated Orrington Farms Chicken Flavored Broth Base & Seasoning ($6)—this one is a fraction of the cost at just $2 a bottle. It also has a short ingredients list (sea salt, onion powder, spices, turmeric, and garlic powder) and contains 320 grams of sodium per 1/4 tsp serving. “This seasoning is a fun way to get those flavors we associate with chicken, even in vegetarian and vegan recipes. If you’re planning on adding this to your meals, I do have a few words of caution. Because of the sodium, go light. It’s the same thing I would tell you to do with the salt shaker,” says Amy Gorin, RDN, owner of Amy Gorin Nutrition in the New York City area. “With that being said, I like that the blend includes other spices with proven benefits, including inflammation-helping turmeric. I’d suggest adding a dash of black pepper along with this in order to get the max
Only 2 beauty companies made the A-List of a major sustainability report
February 06, 2020 at 05:53PM by CWC As we evolve into more conscientious consumers, more and more brands are formulating products with ingredient lists that are cruelty-free, vegan, and environmentally responsible. With a climate crisis upon us, shopping sustainably isn’t just the right thing to do, it’s the smart thing to do. And out of thousands of companies considered, a new sustainability report only gave straight A’s to two eco-friendly beauty brands: L’Oréal and Unilever. CDP Global, a non-profit organization that aims to help create a sustainable economy by measuring and understanding the environmental impact of major entities like companies and cities, released its 2019 report examining how companies impact the climate as well as forests and water security. More than 8,000 companies disclosed sustainability data to CDP. Nearly all reporting companies submitted figures on climate change, while numbers on water security and forests were disclosed by 29 percent and 6 percent of companies, respectively. Lancôme, Kiehls, and Urban Decay are among the 36 brands owned by L’Oréal. 2020 marks the fourth consecutive year the company earned A’s in all three categories. The brand is committed to zero-net emissions by 2050, says Alexandra Palt, executive vice president and chief corporate responsibility officer at L’Oréal. “Climate change is no longer a distant or future generation problem,” said Palt in a press release. “L’Oréal was one of the first companies to set ambitious CO2 reduction targets in its industrial activity and to achieve them. However, this is not enough. We have to go
10 easy-to-digest foods to eat when your gut is feeling out of sorts
February 06, 2020 at 03:00PM by CWC Benjamin Franklin once said that we can only expect two things from life: death and taxes. Well, there’s actually a third thing that the Founding Father neglected to add to the list, and that is digestive issues. (Sorry, Ben, but you know it’s true.) Whether it’s an upset stomach, indigestion, reflux, nausea, diarrhea, or worse, food poisoning, these kinds of things can happen to the best of us, and they’re far from pleasant. Although there are many things you can do to improve your digestion, such as Ayurvedic breathing exercises, getting an abdominal massage, or even analyzing your poop, sticking to easy-to-digest foods is one of the best things to do when this happens. These types of foods, says Anabelle Harari Clebaner, RD, founder of Wellspring Nutrition, give your GI tract and bowels a break by not needing to work so hard to break down food when it’s already inflamed. It’s like the digestive equivalent of taking a sick day—you need to let your gut rest in order to heal. As a general rule of thumb, Brittany Modell, RD, founder of Brittany Modell Nutrition and Wellness, says that when dealing with digestive disorders or symptoms, it’s best to opt for creamy textured foods that are lean, contain reduced fat, and are low in fiber. But things that don’t get better after a few days likely require more help than a temporary diet change. “Gastrointestinal disorders are complex,” Modell says. “There is no one-size-fits-all
Move over, carrots: 5 healthy reasons why turnips deserve a starring role in your winter cooking
February 05, 2020 at 12:00PM by CWC Have you met anyone who claims their favorite food—or vegetable, for that matter—is a turnip? Chances aren’t great. After all, its historic backstory is that it was once a “get off the stage” tomato equivalent of Roman times, and Michelle Obama’s iconic Vine asking people to “turnip for what?” can only do so much image rehab. But it’s time for the humble turnip to earn its bragging rights—and place on our tables. The hearty, winter veg has two parts: the white and purple bulb, and the green leaves. It’s actually a cruciferous vegetable, in the same vein of green leafy staples like kale, Brussels sprouts, and cauliflower—making it one of the healthiest foods you could eat, if only you gave it a chance. Yes, eating turnips may seem like the vegetable equivalent of joining the Mathletes, but rest assured: the limits do not exist when it comes to turnip’s health benefits. We asked a few experts for the specifics. What are turnip health benefits, anyways? 1. It is high in inflammation-fighting compounds “Cruciferous vegetables are some of the healthiest foods, since they contain many antioxidants, as well as compounds known as glucosinolates,” says registered dietitian Whitney English, RDN. Antioxidants, of course, combat inflammation and other damage caused by free radicals in the body. As for glucosinolates, they have been linked to a lower risk of cancer, and support healthy cell production. 2. It’s good for your gut One cup of cubed raw turnips
13 healthy reasons why chickpeas are a top dietitian’s favorite plant-based protein
February 04, 2020 at 11:00PM by CWC [youtube https://www.youtube.com/watch?v=-TCx91K8lNM] Chickpeas are officially the new cauliflower—here’s why they’re so damn healthy for you. In case you haven’t heard, chickpeas are the cauliflower of 2020. No longer just eaten on top of salads or in plain hummus, the legume has morphed into everything from pasta and chips to vegan ice cream and cookie dough. But of course just because something is popular doesn’t always mean it’s healthy—even in the world of wellness. In the latest episode of Well+Good’s video series You Versus Food, registered dietitian Tracy Lockwood Beckerman, RD, shares the low-down on chickpea benefits, and if they’re really worth adding into more of your meals. (Spoiler alert: This is one trend she’s super into.) One reason why Beckerman loves this legume is because it’s a low-glycemic index food. “That means that the combo of fiber and protein helps slow carb absorption and maintain healthy blood sugar levels,” she says. By promoting even blood sugar levels (instead of spikes and crashes) throughout the day, these types of foods can help maintain energy and mood stability, too. The fiber in chickpeas—which, FYI, contain a whopping 11 grams per cup—offers up other important benefits, too. Beckerman says chickpeas are a heart-healthy food, since they’re rich in soluble fiber (the kind that helps move fatty acids and cholesterol out of the bloodstream). That fiber count makes chickpeas a gut-friendly food, too, since fiber helps keep bulk moving through the digestive tract and can feed your
The 7 golden rules of heart-healthy eating, according to cardiologists
February 04, 2020 at 07:30PM by CWC Fact: cardiovascular disease is the number one cause of death in the United States. Want to live a long time? Protect your heart. Genetic predisposition certainly plays a role, but there’s a lot in your control—including what you put on your plate. What you eat is directly linked to your heart health. We asked three cardiologists to share the heart-healthy eating recommendations they give to everyone who walks into their offices. The cardiologist-approved golden rules for heart-healthy eating 1. Read the nutrition label This may seem like a no-brainer, but it’s so easy to get lured in by clever marketing and flashy packaging that the nutrition label on foods often gets ignored. “Nutrition facts labels contain valuable information needed to help you choose food wisely,” says Aurelio Duran, MD, of the Orlando Health Heart Institute. “Calories, fat, sodium, and protein are some of the information to consider.” Avoid foods high in saturated fat and sodium, which is definitely bad news for your heart, he says. 2. avoid added sugars While you’re eyeing the nutritional label, Dr. Duran says to be conscious of added sugars, including the various pseudonyms for sugar that companies use to deceive consumers. “Added sugars increase risk for diabetes and other heart disease risk factors,” he says. “People who eat large amounts of added sugar—25 percent or more of their calories—have double the chance of dying from heart disease than those who limit their added sugar to less than 10
5 gloriously healthy, semi-homemade dinners you can have on the table in under 10 minutes
February 04, 2020 at 06:30PM by CWC Every once in a while, you may get the itch to walk on the wild side of the kitchen and—gasp—prepare a complicated recipe from scratch. You chop all your veggies to one-eighth-inch (aka a French “brunoise”), knead your own pizza dough as sweat beads on your forehead, and accidentally take out an eyebrow as you flambé. (Okay, hopefully not that last part.) Most of the time, though, it makes sense to skip the drama and opt for simple dinner recipes that cut prep time in half—and don’t equate to a HIIT workout. For those nights when you want to keep dinner on the chill side, Tracy Lockwood Beckerman, RD, registered dietitian and host of Well+Good’s You Versus Food, is coming in clutch with five recipes that combine fresh and healthy packaged ingredients for no-mess meals that will be on the table in minutes. From Asian-inspired noodles to riffs on Italian favorites like chicken parm, these are Beckerman’s weeknight go-to’s. They’re so easy to throw together that you don’t even need a formal recipe or instructions. Just combine the ingredients and eat up. 5 simple dinner recipes that make the most out of pre-made ingredients All Graphics: Well+Good Creative Monday: Asian-style veggie noodles Nailing the perfect Asian-inspired sauce can often require using a ton of different ingredients—which doesn’t always translate into weeknight-friendly cooking. Haven’s Kitchen’s lemongrass sauce takes that off your plate—metaphorically-speaking—so you can make the entire dish in minutes. Plus, Beckerman says the water-dense zucchini noodles