February 04, 2020 at 10:30AM by CWC Ever walked down a supplement aisle at a health food store and felt completely overwhelmed? Same, same. But it turns out you can give your health a boost without transforming your vitamin cabinet into an equally overwhelming replica of said health food store. According to Erin Stokes, ND, registered naturopathic doctor and MegaFood® medical director, finding supplements that are specifically beneficial to women is a great place to start when you want to be sure what you’re taking will actually help with your needs. “Women have specific health needs that are different from men, and a gender-specific multivitamin can address those unique needs,” Stokes says. Given that modern food’s nutrient density has declined over the last few decades, Stokes says a multi could benefit virtually anyone—but it’s important to know what to look for in a multivitamin. If you do decide to go that route, Stokes recommends a gender- and age-specific vitamin formula. MegaFood—which pairs vitamins and minerals with real food to create premium supplements—is your one-stop-shop for a multivitamin that suits your lifestyle. Whether you’re looking for a tablet, soft chew, or a powder that dissolves into your favorite smoothie, taking your daily multi just got way less complicated. Scroll down for Stokes’ notes on what to look for in a multivitamin and the ingredients you don’t want to miss out on. Iron One main difference between women and men? Women need to replenish the iron they lose during their periods
Category: Vegetarians
Hitting a plateau on your healthy meal prep? These better-for-you swaps will put you back on track
February 04, 2020 at 10:00AM by CWC When you hit a fitness plateau, the easy fix is trying a new class or lifting heavier weights in your next gym sesh. But when your motivation to meal prep starts to wilt like your third-day salads, it can be tough to find the inspiration to stick with the healthy-eating commitment you made at the beginning of January. One trick that has full RD approval? Instead of opting for salads all day, every day (because, boring), keep your tastebuds from yawning by making foods you actually like—but with a few healthier ingredient swaps to make them a total nutritional win. Keep your tastebuds from yawning by making foods you actually like—with a few healthier ingredient swaps. If you’re not sure what constitutes a healthy swap other than subbing white rice for cauliflower rice, the new OptUP app will be your new back-pocket partner in crime the next time you hit the grocery store. The nutrition-scoring tool ranks food from one to 100 and provides better-for-you suggestions personalized to your tastes. It’s basically like having your own personal dietitian riding around in your cart with you. “Many of us dive in too quickly when committing to a new nutrition goal,” says Ashley Martinez, MFN, RDN, LD, culinary dietitian at Kroger Health. “Instead of making drastic changes in your eating pattern, OptUP demonstrates how to make small, yet realistic shifts in your food selections, and encourages you to gradually select higher-scoring products over time on
6 cauliflower benefits that prove the veggie deserves to be more than just a pizza crust
February 04, 2020 at 02:00AM by CWC There is perhaps no one on Earth who has enjoyed more of a makeover than the cauliflower. Once a sad side dish, the humble cruciferous vegetable started from the bottom to become one of the defining foods of the past decade. Through the magic of cooking and food processing, it can be transformed into nearly any kind of food your heart desires, from pizza crust, gnocchi, parmesan bites, grilled cheese, gluten-free enchiladas, and tater tots. In short, it seems to be the blank slate of our collective food dreams. But unlike some buzzy “healthy” foods (cough coconut oil), cauliflower is not all hype and no payoff. It packs a punch when it comes to its nutritional benefits, which only further solidifies its reputation as one of the best healthy foods you can eat. Keep reading to learn about cauliflower benefits, plus tips on how to incorporate it into your diet. What are the most important cauliflower benefits for nutrition and health? 1. It’s super Filling Ever enjoyed a healthy meal only to feel hungry again a couple of hours later? Well, despite not being calorically dense, cauli won’t do you like that. “Cauliflower is high in fiber,” says Paulette Lambert, RD, lead dietitian at the California Health & Longevity Institute, located at Four Seasons Hotel Westlake Village. Just one cup of chopped, raw cauliflower offers up two grams of fiber. So there’s no need to scramble for a midday snack to hold you
The books, documentaries, and podcasts recommended by 3 nutrition experts
February 04, 2020 at 12:30AM by CWC If you’re always reading up on ways to get plant-based protein, or shop more sustainably, it’s because you, like us, love to learn. We’re constantly turning to experts to learn more. And while they know so much about their craft, they also turn to nutrition books, podcasts, and documentaries for new information and inspiration. At at a recent Well+Good event, one of the attendees asked our panel of food experts to share their recommendations for sources they turn to when they’re hungry to learn more. We’ve got their answers below. Podcasts FOOD HEAVEN MADE EASY Hosted by Wendy Lopez, RD and Jessica Jones, RD, this podcast is a favorite of fellow registered dietitian Maya Feller, RD. “Wendy and Jess have a number of guests on who share information on everything from nutrition to self-care, embracing inclusivity, and diversity,” Feller says. DIET STARTS TOMORROW Registered dietitian Tracy Lockwood Beckerman, RD, host of Well+Good’s YouTube series You Versus Food, says this podcast by Betches “is a must to help you sift through the noise surrounding health and wellness. They bring on real professionals, like registered dietitians and doctors, to help set the record straight.” HOW I BUILT THIS “Guy Raz interviews the CEOs of an array of companies, but spotlights major food and health brands as well,” says Beckerman. “The guests share insight into their journey to success, which offers hope and inspiration.” Books CULTIVATING FOOD JUSTICE ($34) Haile Thomas, a 19-year-old international speaker, health activist, and
Your skin doesn’t grow in a flower pot, so what does “all-natural” mean for you?
February 03, 2020 at 07:00PM by CWC Ever since the term “natural skin care” started trending, it’s largely been used as a catch-all for products made from plants. It’s also a term that’s subtly suggestive of superior health benefits: As the clean beauty industry narrative goes, botanically based skin care is said to be better for us, because it’s less likely to contain chemicals that are thought to be unsafe for human health. In some cases, this may be true; however, not only are the terms “clean” and “natural” completely unregulated by the FDA—after all, any brand with a few drops of essential oils in its otherwise synthetic formula can slap the term on label, rendering the word near-meaningless—but it’s also incorrect to assume that earth-derived ingredients are more compatible with our skin than actives developed in a lab. “There are many plants found in nature that have a wonderful affinity for the skin and provide nourishing and healing properties for it,” says skin-care formulator Leigh Winters Silberstein. “However, not all plants, herbs, and natural wonders of the world are good for you and your skin.” Winters Silberstein uses poison ivy as an example. It’s “natural,” sure, but there’s no arguing that it would make a pretty nasty addition to your daily moisturizer. It’s also important to point out that most “natural” ingredients are highly processed before they make it into a serum bottle, blurring the line between natural and synthetic ingredients far beyond what you might think at first
Smoothies aren’t always healthy—here’s how to ensure your next one is
February 03, 2020 at 02:00PM by CWC There are few foods out there with more of an enduring healthy reputation than smoothies. Experts love to recommend them for breakfasts, colorful recipes are splashed all over wellness influencers’ feeds, and they’re a mainstay of many wellness-minded restaurant menus. It makes sense as to why we love them, too. They’re delicious, beautiful, portable, and relatively easy to throw together in the blender. They seem to be a perfect snack or breakfast, depending on what you put in them. But considering that we are unfortunately in a climate of peak nutrition information overload—even second-guessing the health merits of certain vegetables, no less—it’s worth revisiting the health merits of the perennial favorite that is the smoothie. Are smoothies healthy, or have we just been fooling ourselves for years? Here’s what you should know. So, real talk: Are smoothies healthy? Unfortunately, not always. “Not all smoothies are truly healthy—some can contain a lot of added sugar and sweeteners and if you’re having it pre-made somewhere, you don’t [always] know if they’re using unsweetened milk or what type of protein powder exactly of the portion size,” says Maggie Michalczyk, MS, RD. It can be super confusing—smoothies are often seen as being packed with vitamins and minerals, as well as fiber and protein (if there’s a source like nut butter, milk, or avocado inside, and there usually is to make it creamy). And if you compared a smoothie to a bacon breakfast sandwich, you’re probably thinking that
I’m an RD, and these are the 3 most common questions I get asked about gut health
February 02, 2020 at 06:00PM by CWC With the increasing amount of evidence linking your microbiome (the bacteria that call your body home) to your overall health and well-being, it’s safe to say that many people are now listening to their gut, so to speak, when making their food choices. And with that percolating interest in all things gut-health, questions have also bubbled up—lots of ’em. Just ask the registered dietitians who answer them daily. Oh wait, we did that for you. Here, three RDs let us in on the gut-health FAQs they get from patients. 1. How does fiber help gut health? When it comes to keeping your gut in tip-top shape, getting enough fiber is key. According to Amy Gorin, RDN, owner of Amy Gorin Nutrition in New York, the two types—soluble and insoluble fiber—are necessary for maintaining good gut health. “Insoluble fiber is found in foods such as whole grains and veggies. It helps get things moving through your digestive system and also helps bulk up your stool, helping it to pass,” she says. “Soluble fiber is found in oat bran, nuts, seeds, beans, lentils, and some fruits, and veggies. It soaks up water as it moves through your body. This helps bulk up your stool and prevent constipation. It’s best to include sources of fiber in each eating occasion.” 2. Should I be taking probiotics? “Probiotics are living microorganisms that can provide many health benefits [when consumed],” says Tony Castillo, RDN, LDN, and nutrition consultant for
I’m a Sephora beauty director and these are the 4 best foundations money can buy
February 02, 2020 at 05:00PM by CWC I’ve always considered myself a tinted moisturizer devotee, but after two minutes on the phone with Sephora Beauty Director David Razzano, I’ve had a change of heart. The makeup artist who tries thousands of products each year talks about full-coverage foundation the way Anthony Bourdain talked about butter. And after hearing what he considers the four best foundations out of the 599 sold at Sephora, my wallet is seriously hurting. “I think the reason why people are so obsessed with foundation is because even if you’re not into makeup per se, even if you’re not a makeup person, you still want good skin. You still want to look your best,” Razzano tells Well+Good. If you, like me, are thinking “retweet,” keep scrolling for the foundation Razzano uses down to the very last drop. The 4 best foundations at Sephora, according to the brand’s beauty director 1. NARS Natural Radiant Longwear Foundation, $49 All Photos: Sephora “This particular foundation really stood out to me. It wears beautifully, and it’s got a semi-matte finish, which I think is a really good standard for [a product] you can use on anyone. It can be used on someone with dry skin to oily skin… There is a radiance to this that gives it a skin-like look and finish,” says Razzano. If you tend toward the dryer side of the skin aisle, he recommends applying an ultra-hydrating moisturizer before layering on your NARS. Shade range: 34 2. Sephora Collection
Surprise, surprise! Cauliflower gnocchi is the Trader Joe’s fan favorite vegetarian item—but how do the runner-ups stack nutritionally?
February 01, 2020 at 09:00PM by CWC What came first: cauli-mania or Trader Joe’s cauliflower gnocchi? This is definitely a chicken-or-the-egg situation, but one thing’s for sure: the cruciferous veg owes a large part of its comeback-kid status to good old TJ’s. The grocery store’s 11th Annual Customer Choice Awards Winners confirms as much. Cauliflower gnocchi took first place of the vegetarian products at Trader Joe’s—but what of its plant-based runner-ups? We asked dietitian Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition to spill the tea on each. A dietitian offers a nutritional breakdown of 4 of the most popular vegetarian products at Trader Joe’s (you know, behind cauliflower gnocchi) 2nd place: Soy Chorizo “I like that this is an excellent source of vegetarian protein, providing 11 grams per serving. You also get a slew of other nutrients, including eye-helping vitamin A, bone-helping calcium, and iron—which is important for many functions within the body, including the transport of oxygen,” says Gorin. Because the soy chorizo 730 milligrams, or 32 percent of your daily value of salt, so make sure you drink plenty of water and space out the yummy meals you include it in. “You can also include a source of potassium, which helps to counteract the negative effects of sodium on blood pressure, with your meal. For instance, pair the chorizo with some avocado slices,” Gorin recommends. Everything you’ve ever wondered about soy, answered: [youtube https://www.youtube.com/watch?v=2lO254Ecgpo] 3rd: Vegan Kale Cashew and Basil Pesto Eat up, vegans! Our bronze-medalist
This protein-packed meatless meatloaf is totally delicious—and 100% vegan
February 01, 2020 at 12:00PM by CWC Meatloaf has been a family dinner staple since ancient Rome, and—without giving you a full-on history lesson—let’s just say it’s changed a lot since then. (The recipe used to call for animal brains, okay?) It’s safe to say that a transformation was very necessary, and a meatless meatloaf recipe makes it worth a bite. Vegan meatloaf recipes are increasingly popular. But don’t let the all-veggie recipe fool you: It’s just as packed with protein as the real deal. Lauren Kirchmaier, the recipe developer behind Flora & Vino, created a Lentil Oat Loaf that—between the 3 cups of lentils and 1 cup of oats—offers upward of 165 grams of protein per loaf. “It’s super hearty and filling with just oats, lentils, and veggies,” she tells me. “It’s also the perfect vegan and gluten-free comfort food main dish for winter.” Even though this meatloaf is primarily made up of lentils and oats, along with flax eggs, bell peppers, carrots, and plenty of spices, it still has a similar taste and texture. “The secret to the best texture is a mix of smashed and whole lentils,” Kirchmaier says. “I also found I found sautéing the vegetables first helped to soften them and infuse flavor before adding to the rest of the mix.” After putting your mixture into a loaf pan and topping it with refined sugar-free ketchup, it’s ready to bake for 45 minutes. The next thing you know, you’ll have a meatless meatloaf ready to devour.