November 01, 2019 at 08:00PM by CWC Baking a week’s worth of breakfasts in one day is a great way to do yourself a big favor. And while fluffy blueberry baked goods certainly fit the bill, muffin tins don’t get enough credit for their versatility. Whatever your eating plan, there’s a muffin tin breakfast recipe that’s right for you. Just one hour in the kitchen will yield a whole week (or more!) of protein-rich, fiber-full breakfasts that will keep you full until lunch. Let’s eat. 7 muffin tin breakfast recipes for every single diet Photo: My Keto Kitchen keto: chocolate Breakfast muffins Keto-eaters, I’ve granted your wish: to eat chocolate for breakfast. Almond flour, butter, and cocoa powder come together in a recipe that’s, um, basically morning dessert. Mediterranean diet: EGG MUFFINS With bell pepper, kalamata olives, cherry tomatoes, and olive oil, this recipe combines the best ingredients of the Blue Zones for five-bite egg muffins. These also happen to be gluten-free and loaded with protein to give you that up-and-at-’em morning attitude. Curious about the Med diet? Here’s what a dietitian thinks: [youtube https://www.youtube.com/watch?v=iGnyqti9wsw] Low-fodmap: GREEK EGG MUFFINS In a similar style as the Mediterranean breakfast, you’ll just sprinkle feta and tomato in the bed of each muffin hole, pour egg over top, and bake. It literally couldn’t be easier. Photo: Getty Images/yipengge Vegetarian: BAKED OATMEAL CUPS I kid you not: you can bake oatmeal (and ICYMI, you can also toast it). Blogger Amanda Finks behind The Wholesome Dish
Category: Vegetarians
These Seitan Fajitas Will Impress Even The Biggest Of Carnivores
November 01, 2019 at 12:05PM Serve this dish to a meat-eating friend, and they might not even notice the difference! Continue Reading… Author Jamie Schneider | Life by Daily Burn Selected by CWC
Spaghetti squash is the high-fiber, nutrient-rich pasta alternative we deserve
November 01, 2019 at 12:00AM by CWC There are few things as comforting as a big bowl of spaghetti with marinara sauce and meatballs. Traditional white wheat pasta, tasty as it is, isn’t necessarily the healthiest option, especially for gluten-intolerant folks. Enter spaghetti squash. It might not look super appealing on the outside, but on the inside, it transforms into thin strands that resemble—you guessed it—spaghetti. The winter vegetable is a trusted ally whenever you’re looking for a lower-carb, more nutrient-dense version of pasta. But as with any other trendy food, it’s easy to wonder if it’s truly healthy or just an overhyped ingredient (giving you some side-eye, activated charcoal). We tapped a few nutrition experts to find out the full deets. Spaghetti squash nutrition: Does it have any benefits? 1. It’s good for gut health Spaghetti squash is rich in fiber, offering up around two grams per cup—just under 10 percent of your daily recommended intake. And as you surely know at this point, fiber is crucial for digestive health. “Fiber acts as a prebiotic by feeding the good bacteria in your intestines which form a vital part of your digestive and immune systems,” says Lisa Richards, CNC, a nutritionist and author of The Candida Diet. “This fiber also improves digestion by moving slowly through your gastrointestinal tract and improving regularity.” Nutrition expert Cynthia Thurlow, NP, adds that, “A healthy gut promotes excellent immunity.” Looking for more foods good for gut health? Check out these dietitian-approved picks: [youtube https://www.youtube.com/watch?v=cpAjl3cFn6A]
7 cruelty-free drugstore cosmetics your face (and wallet) will thank you for
October 30, 2019 at 11:00PM by CWC I’m a stickler for cruelty-free makeup. I simply won’t purchase or use any cosmetics that have been tested on animals. While I’m really not particular about a lot of things, if I can’t find a seal of approval from an animal welfare organization, I’m not buying your lipstick or eyeliner. As I’m trying to be a more conscientious consumer, I’ve noticed that there’s a common misconception that cruelty-free cosmetics are expensive and really hard to find. That, unless you’re willing to shell out a ton of money at the beauty counter on luxe, independent brands— sorry!—you’re out of luck. Plot twist, my friends: you can buy quality cruelty-free makeup at just about any drugstore. Walgreens, CVS, Rite-Aid—you name it. At your local drugstore, you’ll find cruelty-free brands that won’t break the bank, like Burt’s Bees and e.l.f. Cosmetics, which particularly dedicated to the cause. (According to PETA, “the company has never conducted, commissioned, or paid for tests on animals anywhere in the world.”) NYX Cosmetics, though owned by L’Oreal, remains 100 percent cruelty-free and “does not conduct, commission, or pay for tests on animals for its ingredients, formulations, or finished products.” With most products under $35 (and some as cheap as $2), there’s something for every budget at the drugstore. If you’re willing to pay a little more, Milani and Physician’s Formula not only avoid animal testing, they’re also vegan can completely avoid animal by-products in development. Look no futher. These are some
What a day of healthy eating looks like in France, according to an international fitness influencer
October 30, 2019 at 12:00PM by CWC For wellness-minded eaters in the U.S., a healthy grocery store haul may include cauliflower rice, oat milk, greens, and avocado (duh). But in other countries, the definition of healthy eating looks a bit different. Are the cult products we love here trending in other countries, too? How do people elsewhere shop, and do they care about meal prepping at all? Curious as to what grocery shopping looked like in a country best known for wine, baguettes, and brie (France, of course), Well+Good asked French singer-songwriter and fitness influencer Jess King—the founder of TLN 58, a personalized HIIT and meditation company—to show us what an average grocery shopping trip looks like for her, and what meals she makes at home. Allons-y! Ever wonder what healthy grocery shopping looks like in France? Scroll down to peak inside Jess King’s basket. Photo: Jess King; Graphic: Well+Good Creative Her food ethos King says when it comes to her personal food philosophy, she doesn’t adhere to a specific eating plan, but she does aim to make her meals both creative and colorful. “Eating locally grown fruits and vegetables feels nourishing, so I gravitate this way,” she says. “I don’t live by rules when it comes to food. I’m an intuitive eater and a highly active person; I listen to what my body needs. Sometimes it’s healthy, but not always.” She says that like most people, her schedule is jam-packed, so she plans her meals out in advance. (Yep,
Make this tiny tweak to your marinade to lock in flavor without compromising texture
October 30, 2019 at 01:00AM by CWC Creating a perfect marinade is like a work of art. With just the right ingredients, your protein of choice gets mouth-watering flavor and melt in your mouth tenderness. But if your marinade ends up making your meal chewier than you’d like, there’s a tiny tweak you should make to fix the problem. Miraval Arizona Resort & Spa chef Gabe Nabor recently tipped off my colleague to something I hadn’t considered: Salt draws out the moisture of the protein you’re marinating, which dries it out too much by the time its done cooking. And nobody likes dry, cardboard-esque food that can’t even be saved by a truckload of dipping sauces. Veggies and plant-based proteins aren’t immune either, which explains why my tofu sometimes dries out. Luckily, the tweak to a better marinade is simple. Instead of adding salt to your marinade, let your protein soak up all the other flavors while before cooking. Then, salt your protein to taste once it’s on your plate. You’ll be doing your health a favor by cutting down on sodium. And that’s what I like to call a dinner win. Olive works great as a base for marinades—and it’s great for you, too: [youtube https://www.youtube.com/watch?v=Rof-B24i37s] By the way, Tofu is *not* boring—and we’ve got the recipes to prove it. And these are the ‘core four’ foods you should always mix for a nutritious meal. Continue Reading… Author Tehrene Firman | Well and Good Selected by CWC
8 inexpensive nutrient-dense foods to fill your cart and fit your budget
October 29, 2019 at 02:00AM by CWC A survey conducted by the American Heart Association in early 2019 found that even though 95 percent of grocery shoppers “at least sometimes” wanted to seek out healthy options, only 25 percent of them reported having the knowledge to do so. Clearly, when it comes to eating healthy foods, there’s a knowledge gap. And yes, It’s true: there’s no reliable “healthy foods this way!” sign at your local supermarket. That’s exactly why we asked Malina Malkani, RDN, a dietitian with the American Academy of Dietetics which nutrient-dense foods will load up your cart without emptying your wallet. According to Malkani, creating a shopping list that caters to your nutrient needs involves reaching for four types of food: protein, healthy fats, fiber, and the combination of calcium and probiotics. Truth be told, an infinite combinations of grocery store purchases could satisfy Malkani’s must-have items, but not every list would ring up to the same dollar amount at the register. So below, she offers a shopping list that ticks all four boxes. Let’s just call it your nutrient budget—shall we? 1. For protein, it’s all about the beans The dietitian says that frugal shopper can’t beat beans for protein. “When it comes to convenient, affordable foods that are nutrient-dense and rich in many of the nutrients that promote health and wellness, beans and legumes are always among my top choices. Beans and legumes are rich in plant-based protein, many vitamins, minerals and antioxidants and of
Changing your mind is especially hard when you’re forced to disagree with yourself
October 28, 2019 at 01:00PM by CWC Like lots of extended families, mine is pretty evenly split between liberals and conservatives. Although we may not agree on all things policy-related—and I’m grateful for that, because it always makes for interesting dinner-table conversation—there is one thing we’ve always had in common: an extreme amount of compassion and kindness for others. Ever since the 2016 election, however, I’ve seen some of my most staunchly Republican relatives defend actions from the administration that are far from kind or compassionate, despite the fact that I know these actions aren’t fully in line with their values. Whenever this happens, I’m confused. Yes, changing your mind is a complicated process, especially when it’s about something as deeply connected to your identity as your political beliefs. But why would someone insist on standing up for something they don’t believe in deep down, simply because they want to remain loyal to a party, a social group, or a label? If you’ve also noticed that those around you are more divided than ever—and standing stronger in their convictions—it turns out there’s an explanation for it. Experts agree that our beliefs give us something solid to hold on to in the midst of uncertainty, like the kind we’re experiencing on the political, social, and environmental fronts right now. “We all naturally gravitate towards certain identities or labels because they offer a sense of security and belonging in an otherwise overwhelming world,” says Rosie Barton, LMSW, a member of the Alma
The beauty foods a nutritionist says to always have on your plate for healthier skin
October 27, 2019 at 07:00PM by CWC I used to get really excited seeing French fries (or truffle French fries, TBH) on a menu, but now I get a kick out of seeing an ingredient that I use in my skin-care routine. (I still love the fries though.) It happens a lot, because, as we all know, what’s good for our bodies tends to be good for our skin too. When you really start to look for ingredients that double as MVPs for a moisturizer or serum, your head will start spinning. There’s fruit-spiked skin care, omegas 3, 6, and 9, practically all of the vitamins of the alphabet—and I can keep going, but I’ll spare you. It can lead to the question: Can’t you double down and eat skin-boosting ingredients out there in addition to applying them topically? “The most popular natural skin-care ingredients include hyaluronic acid, vitamin A, vitamin C, collagen, omega-3 fats, CoQ10, reserveratrol, green tea extract, and alpha lipoic acid,” says Naomi Whittel, founder of OMI Skin Nutrition and author of Glow15. “You’ll often find these as active ingredients and antioxidants in skin-care products, but you can also gain benefit by getting them directly from food.” That said, it won’t be exactly like feeding yourself a double dose of a beauty product. “When you eat the foods that contain the specific nutrient, the nutrients will be distributed around your body,” she says. That means you might only get a little bit designated to your glow, unlike when you
Beyond the ‘Dirty Dozen,’ these are the 5 foods everyone should buy organic
October 27, 2019 at 03:00PM by CWC When it comes to organic food, so much of the conversation revolves around the “Dirty Dozen” and the “Clean Fifteen”—lists of food compiled every year that either have the highest or lowest amounts of pesticide residue when grown conventionally. They’re handy guides for knowing how to prioritize your spending when buying veggies and fruit at the store, because even in 2019 organic foods remain pretty expensive. For instance, you’ll want to get kale and strawberries organic when possible, as they’re at the top of this year’s Dirty Dozen list. Meanwhile, you get a pass with avocado, bananas, and cauliflower for being the least contaminated with pesticides and other toxins. Curious about the “Dirty Dozen?” Here’s what you should know: [youtube https://www.youtube.com/watch?v=ncHSaA0-Chg] Yet there are other foods beyond produce that most of us should prioritize buying organic when we can. “It’s a personal decision and organic is definitely more expensive,” says Ilyse Schapiro MS, RD, CDN, but it can be worth it—especially on certain foods that can contain lots of added hormones, toxins, pesticides when grown conventionally. “I also personally think organic food tastes better, too,” she says. In an effort to save some money while still doing right by your health (because honestly, not made of $$$ here!), Schapiro says these are the five foods beyond the “Dirty Dozen” that you should always try to get organic: 1. Poultry Experts say you don’t want to mess with conventionally raised poultry. By getting chicken (and