November 26, 2019 at 07:30PM by CWC When it comes to choosing a healthy eating plan, there’s a lot of questions someone may ask themselves. Does my body feel its best without animal products? Did our ancestors have it all figured out? Can I really live without cheese? But the most pressing question in 2019: is this truly a sustainable diet? Indeed, there’s a preponderance of evidence that all of us need to change our ways in order to curb the worst effects of climate change. Just Tuesday, the UN released a damning report saying that carbon emissions continue to increase globally, and seven of the world’s biggest economies (including the US) are not doing their part to help. It doesn’t help that 10 percent of American greenhouse gas emissions come from the agricultural sector—leading many healthy eaters to wonder how their food impacts the planet. That’s where the buzzy planetary health diet, or climate diet, comes in. Introduced by 37 doctors from 16 countries in the journal The Lancet earlier in the year, it offers up a researched-backed eating plan for how to eat healthy in a way that minimally impacts the planet and ensures that it will be habitable for future generations. But given that the ground-breaking report is…incredibly long, we decided to get some practical intel on what a truly sustainable diet looks like from registered dietitian and The Conscious Dietitian blogger Sharon Palmer, RD. She breaks down the planetary health diet so that you can build
Category: Vegetarians
4 healthy frozen breakfasts a dietitian recommends to simplify your morning
November 26, 2019 at 05:50PM by CWC The frozen food aisle of your local grocery store offers a lot more than mixed vegetables. It’s about to be your go-to section of the grocery store for all your breakfast needs, too. Registered dietitian and Real Nutrition founder Amy Shapiro, RDN, shares a grocery haul of breakfast items that get her stamp of approval. Each of these healthy frozen breakfasts is low in sugar, nutritious, and satiating, with plenty of protein and fiber to keep you full until lunch. Healthy frozen breakfasts to simplify your morning 1. KASHI 7-GRAIN FROZEN WAFFLES Kashi’s frozen waffles contain 7 grams of fiber per serving, sourced from whole wheat flour and oats. “I would recommend adding a tablespoon of any nut butter, a few slices of strawberries, and a sprinkle of chia or hemp seeds for a balanced and nutrient rich plant based breakfast,” Shapiro says. If you prefer a savory breakfast, she suggests topping a waffle with an egg and avocado slices. 2. SWEET EARTH FOODS BREAKFAST BURRITO Made with potatoes, tofu, and red bell peppers, Sweet Earth Foods’ breakfast packs 17 grams of protein, 4 grams of fiber, and a healthy dose of vitamin C. “Overall, the numbers are very balanced and I could see someone feeling satisfied from this meal for at least a few hours,” Shapiro says, giving this breakfast burrito an a-okay. Her tip on making it even more satiating: eat it with a side of half an avocado for a
Is a protein shake for breakfast genuinely a good idea, or am I just being lazy?
November 26, 2019 at 03:00AM by CWC Whether you’re on your way to a brain-boosting yoga class or don’t have time to make some healthy breakfast tacos, a protein shake for breakfast can be a convenient on-the-go option. After all, protein is a key nutrient to saying full after a meal. But given that it’s so easy and portable…there has to be some kind of catch, right? How healthy is it? “Protein shakes can be healthy at any time of day,” says Sonya Angelone, RDN and spokesperson for the Academy of Nutrition and Dietetics. “Protein gets the digestive juices or proteases started in the stomach,” she says, which can potentially help kick-start your digestion for the day. (Always a good thing in the a.m.) Plus, experts generally tend to like starting the day with a bit of protein to help stabilize blood sugar levels and keep you fuller for longer. However, not all protein shakes are necessarily a good idea, Angelone adds. “What makes it healthy or not isn’t so much about when it is consumed but exactly what is being consumed,” she says. For example, some protein shakes could cause some gastrointestinal issues. “Protein can [often] come from the liquid base like soy milk, dairy milk or other beverages. Many non-dairy beverages have very little protein and often contain thickeners which could be problematic for some people leading to gas and bloating,” she says. Others might have issues digesting certain kinds of protein powder commonly used in these shakes,
The people with the best gut health share this one thing in common
November 26, 2019 at 01:00AM by CWC When your gut isn’t happy about what you ate for breakfast, lunch, or dinner, it makes its feelings known. There’s an overwhelming amount of information out there about what to do—and what to avoid—to care for your digestive tract. But Tim Spector, MD, professor of genetic epidemiology at Kings College London and author of The Diet Myth: The Real Science Behind What We Eat, knows how to improve gut health naturally with a small but mighty tweak to your diet. On a recent episode of the Deliciously Ella podcast, Dr. Spector points to a study a 2018 study published by the American Society for Microbiology. After looking at 11,000 people’s gut microbes and their corresponding eating questionnaires, the team of researchers learned an invaluable lesson about gut health. “It turned out that people who had the healthiest guts, which is generally the most diverse guts, were the people eating more than 30 different types of plant in a week,” says Dr. Spector. At first blush, a triple-digit quantity of plants sounds like a lot, but Dr. Spector explains that it’s easier than you think. “People forget what a plant is. A plant can be a nut, a seed, a grain. It can be an herb, a spice. So it’s actually not that hard as long as you don’t have the same thing every day. That diversity was much more important than if you were vegan or vegetarian or meat-eater,” he says. So if you eat
Plant-based nail polish is coming to a drugstore near you
November 25, 2019 at 07:45PM by CWC I was a child (and young adult) with a bad nail-biting habit, so I learned through many literal slaps on the wrist how toxic nail polish can be. It’s a bummer to learn that your go-to vial of polish could have traces of formaldehyde. In the new year, however, Sally Hansen will release a plant-based vegan non-toxic nail polish collection called Good.Kind.Pure. Here’s why I mega-love that. Finding a good non-toxic nail polish is so hard these days, let alone one that you can pick up at CVS or Walgreens on your lunch break. Not to mention Sally Hansen has been a reliable mainstay in the beauty industry. Creating a 30 shade collection of rich and clean beauty products is a major recognition of shifting trends. Consumers really want good-for-you (and good-for-your-nails) makeup, and big brands taking that initiative shows the times are a’changing. So what makes this particular plant-based nail polish different? It has a 16-free formula that cuts out classic toxic ingredients such as formaldehyde, formaldehyde resin, toluene, dibutyl phthalate, parabens, and sulfate. Not even sure why sulfate would be lurking in a polish bottle to begin with (we mostly recognize the ingredient as an irritator in shampoos and skincare products), but there it is. The other intriguing aspect is that the nail polish isn’t the only thing that’s plant based. Each Good.Kind.Pure. bottle comes with a natural plant brush, which shows real commitment to a theme. Perhaps more importantly, this natural
‘I’m an RD, and here’s what’s on my hack-filled holiday grocery list’
November 25, 2019 at 04:30AM by CWC Your attention might be eagle-eyed on your holiday gift-shopping list this time of year, and rightfully so. But there’s another tally you can’t gloss over, either: your holiday grocery shopping list. Whether you’re hosting others or simply stockpiling basics to survive between parties without subsisting on that one jar of peanut butter in your pantry, Eliza Savage, RD at Middleberg Nutrition says being prepared is the key to staying balanced. “Planning ahead requires some preparation, but it can make or break your healthy holiday habits,” Savage says. “Whether it’s scheduling a grocery delivery, batch cooking your breakfasts, or waking up early for a workout, taking time to prepare yourself (and your family) for a hectic day (or week, or month!) is key for staying healthy during the holidays.” To help with the grocery part, we asked Savage to share what she adds to her list during the most hectic time of the year. On top of the pro-level nutrition tips, she shared another holiday hack: You can get same-day delivery on almost everything with Shipt from Target, so you can cross grocery shopping off your way-too-long to-do list without even leaving your house. Winning the holidays, one grocery order at a time. Scroll down for her complete holiday grocery list for the ultimate healthy season. 1. La Croix Sparkling Grapefruit Water “I must say I’m a La Croix addict—what a delicious, refreshing way to hydrate,” Savage says. “La Croix is a must-have in
7 digestion-saving tips to help you navigate Thanksgiving dinner like a gastroenterologist
November 24, 2019 at 04:00PM by CWC Yes, yes, Thanksgiving is about family time and gratitude. But let’s get real for a second: it’s mostly about eating all of the delicious things that are usually only served once a year, like pumpkin pie, stuffing, and green bean casserole. The only downside to this glorious, food-first holiday? It’s fairly common to experience some…ahem, digestive distress or acid reflux after an evening filled with foods rich in fat and sugar. Luckily, there are a few ways to keep your digestive tract happier, where you’re consuming smaller portions at once, taking breaks or eating earlier, and avoiding or limiting certain foods most likely to lead to poor digestion or symptoms of GERD/acid reflux post-meal. Here are a few great tips from Niket Sonpal, MD, an NYC internist and gastroenterologist, to help avoid indigestion on Turkey Day and beyond. 1. Cut back on the booze You might love wine with turkey, and it’s fine to have some alcohol to enjoy the holiday, but be mindful of your intake. Alcohol can upset your stomach or cause a flare-up in acid reflux when consumed in excess, says Dr. Sonpal. Some types of alcohol are worse than others for this, he adds. “Have to have that holiday egg nog? Limit it to one glass. This festive beverage can do double the damage,” he says. “Not only does it contain alcohol that irritates your stomach but it contains the added dose of diary that can cause bloating and
The one protein-packed ingredient missing from your avocado toast
November 24, 2019 at 12:00PM by CWC Some breakfast foods are nothing more than passing trends (looking at you, bran muffins), but avocado toast has proved to have staying power. (Or sweet potato toast for a slightly more cost effective morning habit.) Avocados and sweet potatoes are both full of health benefits, most notably fiber. But there’s a major nutrient your toast is likely missing: protein. Healthy eating experts will tell you that getting a serving of protein at breakfast is a must for powering through your morning. This doesn’t mean you have to swap out your beloved toast for a protein bar. All you have to do to up the protein in your go-to breakfast is top your toast off with a serving of nuts. That one effortless tweak gives it a major upgrade. Avocados are definitely worth the hype: [youtube https://www.youtube.com/watch?v=n5D6Xr1gg7c] Of course not all nuts are considered equal. Here, dietitian Kajsa Ernestam, the in-house dietitian at global health app, Lifestum, breaks down which nut to add to your toast, depending on which nutrition benefit your overall diet needs most. The best part: all nuts have protein, so no matter which one you choose, you’re bound to get an energy lift from your new and approved AM meal. The healthiest nut to eat that’s… Best for protein: peanuts Not only are peanuts cost effective, Ernestam says they are a high-protein choice. “Unlike almonds and walnuts, peanuts are actually not included in the botanical ‘family’ of nuts. Peanuts are
How to use avocados to make your favorite desserts so much healthier
November 24, 2019 at 12:00AM by CWC When you think about the primary ingredient in super-creamy desserts, your mind probably goes straight to dairy. But what if I told you your favorite green fruit is the key to making a mouthwatering treat the plant-based way? Using avocados in desserts isn’t anything new. It’s been a vegan cooking staple for years and is often used in lieu of butter when baking. It’s so much more than a healthy ingredient swap, though. In many recipes, its natural creaminess is what takes desserts to the next level, whether you’re making a chocolate silk pie, key lime bars, or ice cream. If you want to make a healthier version of some of your favorite sweet dishes without sacrificing taste or texture, these avocado desserts truly give you the best of both worlds. Mouthwatering avocado desserts you’ll want to make again and again Photo: The Conscious Plant Kitchen 1. Chocolate avocado pie There’s no baking required for this pie that uses avocados to create a creamy, chocolatey mousse filling. Photo: Daisy Beet 2. Avocado key lime bars Any key lime fans will love this melt-in-your-mouth, avocado version. Photo: Feel Good Foodie 3. Avocado ice cream You only need a handful of simple ingredients for this dairy-free ice cream, including avocados, bananas, maple syrup, and coconut milk. Photo: Minimalist Baker 4. Chocolate peanut butter avocado pudding This chocolate and peanut butter combo is like Reese’s, but better. Photo: Eating Bird Food 5. Creamy lime and avocado
Enjoy this cornucopia of gluten-free stuffing recipes for your Thanksgiving spread
November 23, 2019 at 08:00PM by CWC As iconic as turkey is to the Thanksgiving spread, everyone knows the side dishes are really the stars—and stuffing is often the dish people get excited about the most. (Sorry, green bean casserole.) Traditionally, stuffing is bread-based, which is a major bummer to GF eaters. But cubing loaves of bread certainly isn’t the only way to make the classic holiday dish, and dare I say, it’s not even the tastiest. Don’t believe me? Check out these seven unique, gluten-free takes on Thanksgiving stuffing, which both traditionalists and GF eaters will enjoy. Many even check other boxes, such as being Paleo, Whole30, vegetarian, or dairy-free. So no matter what the dietary needs are for your Turkey Day meal, you’re sure to find a recipe that will have everyone around the table reaching for seconds. Keep reading for 7 gluten-free stuffing recipes. Photo: Lexi’s Clean Kitchen 1. Gluten-free bread-based stuffing If you’re set on making bread-based stuffing but are looking for a gluten-free way to do it, the most straight-forward trick is using a loaf of GF bread to cube, as this recipe from Lexi’s Clean Kitchen does. It calls for the same ingredients you’ll find in traditional stuffing recipes too, such as thyme, carrots, mushrooms, and celery. Photo: Ambitious Kitchen 2. Gluten-free cornbread stuffing If you’re from the South, chances are you already use cornbread as a base for your Thanksgiving stuffing. This recipe shows how to whip the cornbread up the GF way