October 16, 2019 at 03:30PM by CWC Welcome to Passport Nutrition. We’re mapping the flavors of the world one country at a time by speaking with people who wrap their careers around cuisine as well as those who simply savor an hour spent in the kitchen after work. You’ll find that a “healthy plate” isn’t one size—or country—fits all. Looking for some inspiration to switch up your avocado toast, or just curious how other people eat elsewhere in the world? Ordinary people living in all corners of the globe have different yet sometimes strikingly similar ideas of what an extraordinarily well-rounded diet looks like. From veggie stews and raw fish to vegan lattés and gluten-free pancakes, here’s what international food looks like for six people in Japan, France, India, Martinique, Ghana, and Canada call a “healthy” meal. All Graphics: Well+Good Creative India “For me, healthy eating is focusing on the foods that are closely attached to your roots and eating traditional, ancestral recipes,” says Shikha Tibarewala, a nutritionist, recipe curator, and diabetic educator in Mumbai. She notes the importance of fueling your body with complete and balanced meals, which means not obsessing over any one nutrient. A typical dinner includes millet flatbread, vegetables with cottage cheese, and Indian curry made with beans and vegetables. The pictured meal features black chana masala (curry made with black chickpeas), Dal chawal (spiced Indian lentils and rice), and kadhi (yogurt-based curry served with rice), paired with sliced cucumbers and millet flatbread, served alongside a
Category: Vegetarians
This healthy ‘liquid gold’ sauce makes *everything* taste way better
October 14, 2019 at 07:00PM by CWC As a creature of habit, I’m always looking for ways to jazz up my favorite foods. Every week, I generally have the same line-up. Not because I’m boring… just because I love them so much. (At least that’s what I like to tell myself, anyway.) Unfortunately, even my beloved baked potatoes get old if I’m always sticking to the same toppings. But now that I’ve found a healthy sauce that upgrades literally any meal. Liquid gold isn’t what you think it is. It’s so much cheesier. Dana Shultz of Minimalist Baker recently shared her 5-Minute Liquid Gold Sauce: a plant-based mix composed of chickpeas, lemon, nutritional yeast, turmeric, and tahini. You can even make it spicy by adding a dash of cayenne. Inspired by a sauce at a popular vegetarian joint in Portland called The Whole Bowl, it’s essentially a creamy topping that not only adds nutritional value to everything it touches, but also an insane amount of flavor. View this post on Instagram A post shared by MINIMALIST BAKER (@minimalistbaker) on Oct 12, 2019 at 8:21am PDT //www.instagram.com/embed.js The healthy sauce only requires 10 ingredients and five minutes to put together. Once you have a batch, it can be stored in your refrigerator for up to one week—if it lasts that long since the uses are endless. Shultz says it’s perfect to dress salads or sauce up roasted vegetables. You can use it with barbecue skewers, nachos, burrito bowls, and more. Personally,
From pyramids to ‘spinning tops,’ here’s what nutrition guidelines look like in 7 countries around the world
October 14, 2019 at 03:04PM by CWC Welcome to Passport Nutrition. We’re mapping the flavors of the world one country at a time while speaking with people who wrap their careers around cuisine as well as those who simply savor an hour spent in the kitchen after work. You’ll find that a “healthy plate” isn’t one size—or country—fits all. Ask your social circle for a definition of healthy eating and chances are you’ll be met with responses that run the gamut. Meat or no meat, cow’s milk or oat milk, carbs or no carbs… The debate over what it actually looks like to eat healthy reaches the same heights of whether Ross and Rachel were really on a break. People get heated. Imagine taking that conversation global. What does eating healthy look like to people in Japan, India, or Argentina? Well, you’re about to find out. Detailed here is how seven different parts of the world—including the United States—define healthy eating, according to the nutritional guidelines from their governments. What do we all have in common? Where do we differ? You’re about to get schooled. How nutritional guidelines compare and contrast across the globe Graphic: Well+Good Creative United States of America The nutritional guidelines in the United States are determined by the department of Health & Human Services (HHS) and the U.S. Department of Agriculture (USDA) and are reevaluated every five years to take into consideration any new, emerging scientific data. You know that food pyramid we were all taught
This Tiramisu Trifle Is A Vegan Take On A Traditional Italian Dessert
October 14, 2019 at 01:08PM It looks luxurious and decadent, as most Italian desserts do. Continue Reading… Author Jamie Schneider | Life by Daily Burn Selected by CWC
5 foods you should always buy frozen instead of fresh
October 12, 2019 at 12:00PM by CWC The crisper is a notorious produce graveyard haunted by good intentions. It always seems like such a good idea to load up on bushels of juicy peaches, bunches of kale, and herbs by the armfuls when you’re at the farmers market. It’s easy to forget that your healthy haul might spoil before you’ve had a chance to eat it. That’s why frozen vegetables are so great. If you aren’t utilizing the frozen foods section at the grocery store, you’re definitely missing out on some savings. This week, Consumer Reports released a PSA to healthy shoppers, giving the intel on which foods it’s actually worth buying frozen rather than fresh. Frozen fruits (with no added sugar) such as berries, bananas, and pineapple, cooked whole grains such as quinoa, brown rice, and beans, and frozen veggies all made the “better bought frozen” list. Fish is often better to buy frozen rather than fresh as its often frozen at peak freshness, ensuring all its nutrients are locked in until you’re ready to eat it. Of course your healthy frozen vegetables haul is just as likely to never get used if you don’t have a plan for how you want to use it. Here, registered dietitian Katie Goldberg, RDN, gives ideas for what to make with five different types of frozen veggies. Keep reading for her intel: These are the foods that are best to buy frozen 1. spinach “Frozen spinach is the gem of the freezer
Follow the dietitian’s ‘rule of 5’ when looking for a healthy snack
October 11, 2019 at 01:00AM by CWC It feels like we’ve all hit peak snacking culture. Some of the hottest food brands out there exclusively specialize in healthy snacks (can we talk about RX’s nut butter squeeze packs for a hot sec?). Starbucks’ checkout line offerings essentially forecast what the next “it” snack will be (ahem, Perfect Bar). With the plethora of choice available in the grocery store aisles comes a bit of confusion about what really constitutes a “healthy” snack. After all, health-washing is rampant in the food industry. Instead of pacing around center aisles trying to suss out a legit good-for-you option, or staring at the random things in your fridge and feeling unsure about how you want to put them together, we talked to a few RDs to get their five essential rules to follow when buying or making a snack. You’ll never feel stumped (or hangry) again. 1. Protein first “Because I want my snack to work harder for me and hold me over to the next meal I want it to have 10-15 grams of protein and around 250 calories,” says Maggie Michalczyk, MS, RD, and blogger at Once Upon a Pumpkin. If shopping for a packaged snack, that’s pretty easy to look for on the label. When DIY-ing it, Michalczyk says an easy way to go about it is to always pair produce with protein to ensure you’re getting enough—think an apple with two tablespoons almond butter, unsweetened yogurt, or a serving of nuts
Checks+Balanced: An engineer making $90K in Denver has a monthly leggings budget
October 11, 2019 at 01:00PM by CWC Even in a world where questions about menstrual cups and the ins and outs of sex are completely (and blessedly) normal, somehow the ever-ubiquitous use of money remains a touchy subject for many. People want to live their healthiest life ever, but—#realtalk—it can add up. Have you ever wondered how your colleague who makes less than you do (or so you think) can afford to buy a $5 matcha and a $12 chopped salad every day? Or how your friend’s budget allows her to hit up $34 fitness classes three times a week? It’s enough to make anyone want to ask, “Ummm, excuse me. How do you afford that?!?” That’s where Well+Good’s monthly series Checks+Balanced comes in. By lifting the thick, tightly drawn curtain to expose how much women of varying income brackets spend on wellness, we’re spreading transparency and hopefully providing some inspo that’s possible to copy. Because no matter how much you make, it’s possible to cultivate healthy habits that work within your budget. This month, meet Liz Stoyan, a 26-year-old engineer living in Denver, Colorado, making $90,680 a year. She’s passionate about working out (she even works as a spin instructor on the side), eating nutrient-rich food, and living an all-around healthy lifestyle. Oh, and she can’t have enough pairs of leggings—seriously, she loves them. Keep reading for an up-close look at her spending habits. Here, a 26-year-old engineer living in Denver shares her spending habits. Graphic: Well+Good Creative Liz Stoyan, 26, engineer, Denver, Colorado Income: $86,000 per year as engineer,
The 2-ingredient breakfasts doctors eat every day
October 11, 2019 at 12:00PM by CWC No doubt a lazy morning in your PJs lingering in the kitchen is time well spent. You can’t beat a fresh batch of pumpkin spice pancakes, Mediterranean diet-approved eggy tortillas, or zucchini and cheddar keto waffles on a Sunday morning. During the week though, coming up with healthy, easy breakfast ideas can feel like more of a chore. But we found a few doctors who want you to know that breakfast doesn’t have to be an elaborate affair to be good for you—and that, yes, it is important to eat something. “Breakfast is the perfect opportunity to ensure you start your day off with a nutritious foundation,” says Jaclyn Lewis Albin, MD, the director of the culinary medicine program at UT Southwestern Medical Center. She recommends including a serving of fruit or veggies at the morning meal, as it’s so important to get enough of them. “Research shows longevity and many health benefits from increasing the number of servings of fruits and veggies we eat in a day. While there’s an increase in health benefits for all the way up to eight servings a day, I advise patients to aim for a more practical five to six servings,” she says. “Even that takes intentionality and planning, so it’s important to start at breakfast.” You’ll love these doctor-approved easy breakfast ideas with just two ingredients 1. Apple slices and nuts This is one of Dr. Albin’s go-to breakfasts when she wants to something crunchy.
6 foods guaranteed to make you gassy, according to a gastroenterologist
October 09, 2019 at 09:01PM by CWC Lest you forget the scene in Bridesmaids when farting quickly landslides into explosive diarrhea (and laughs), gastric distress can come out of nowhere. Thank the food gods that not every burrito will end with you “sh*tting in the street!”… in a designer wedding dress. But if you’re curious about which foods are the prime suspects for causing uncontrollable flatulence—that’s the fancy word for farts—I consulted gastroenterologist Niket Sonpal, MD. Dr. Sonpal says the usual wind-producing suspects (like beans and cruciferous veggies) are in good company with several diet staples. Without further ado, here are the six foods to avoid for a silent and scentless gut. Watch out for these 6 foods that make you gassy 1. Beans “Beans contain a lot of fiber, but they also have sugars called alpha oligosaccharides. They get taken up by the bacteria from your colon and gas is a byproduct of the process,” explains Dr. Sonpal. Over time, the digestive tracts of those who consume a lot of legumes will get used to processing chickpeas and other beans, but those who don’t usually partake often may have digestive issues. “If you’re someone who’s not used to legumes, and then you take in, you’ll notice that you’re going to have a lot of bloating, gas, distention. You’ll experience discomfort,” says the gastroenterologist. For the record, Dr. Sonpal says that pinto beans and black beans are much easier on your digestive system than kidney beans or mung beans. So keep that
‘Blended meat’ products aim to reconcile our love of animal protein with a need to eat more plants
October 09, 2019 at 01:05PM by CWC There’s absolutely no denying the popularity of alternative meat products. (Looking at you, Impossible and Beyond lovers.) What is surprising is how popular they are with carnivores, who make up the vast majority of the people buying these foods. Yet despite growing interest in plant-based eating for health and environmental reasons, the reality remains that people continue to love and consume meat—in 2018, the USDA estimated that the average American would consume 222.2 pounds of red meat and poultry that year. This reality has laid the groundwork for the latest healthy food trend: blended meat products. A combination of meat and veggies, these products aim to appeal to healthy eaters who still eat meat and love the taste of it, but want to cut back—and up their veggie intake while they’re at it. It’s a new food category that startups like Misfit Foods (which announced their new line of blended chicken sausage earlier this month) and mega companies like Tyson and Perdue (who both launched blended products this year), are trying to target. But can they truly compete with the alt-meat products taking up more and more space on grocery store shelves? What sparked the trend Food companies—especially ones that operate at the massive scale that Perdue and Tyson do—don’t create a new food category without doing their research first. Which is why it’s not surprising that Eric Christianson, the chief marketing officer at Perdue Foods, says their Chicken Plus line—which combines chicken