August 28, 2019 at 03:00PM by CWC When I first heard the term “psychobiotic food pyramid,” I thought to myself, Oh boy, they’re finally using robots to dictate the nutritional needs of humans. As it turns out, my first interpretation was wrong. The pyramid is, in fact, an Oprah Winfrey-approved way to eat for your gut health. Like the old school nutritional pyramid of your middle school days, the psychobiotic food pyramid couldn’t be more intuitive. The model was created by John Cryan, PhD, and Ted Dinan, PhD, of the University of Cork, who authored the book The Psychobiotic Revolution with journalist Scott C. Anderson. It’s taken off as a simple approach to the muddled topic of eating a gut-healthy diet. Here’s how the breakdown works, according to Psychology Today. Ready to master a gut-healthy diet? The layers work like this View this post on Instagram Check this out! This is called The Psychobiotic Food Pyramid, devised by Scott C. Anderson, author of the book The Psychobiotic Revolution. It’s a great illustration of the foods to eat for a happy, healthy gut and good mental health Psycho translates to ‘Mood; mental’ Biotic translates to ‘For Life’ Fermented foods are included in number 4 and make up a significant part of your diet every day. Prebiotic foods, such as veggies, have been included in number 5. I think you are onto something here, Scott C. Anderson! #psychobiotics #foodpyramid #moodfood #probiotics #prebiotics #thepsychobioticrevolution #guthealth #goodforyou #goodbacteria #fermentation #mentalhealth #whattoeat #gutbrainconnection #gutbrainaxis
Category: Vegetarians
The sneaky foods that could be making your BMs super smelly
August 28, 2019 at 01:00AM by CWC Here’s a fun conversation starter (or ender) for you to whip out the next time you’re on a bad date: Poop is not actually supposed to smell bad. While poop has its own…special aroma, it’s not supposed to stink so badly that you regret even having the ability to smell. If it does, that can have some implications for your health. “What [usually] causes stinky smelling poops is when a person has a hard time absorbing all the nutrition from the food before it comes out,” says Brigitte Zeitlin, RD, founder of BZ Nutrition in New York City. This is known as malabsorption, she says, and it’s often caused by gut issues like Crohn’s and colitis. However, if this doesn’t apply to you and yet you’re consistently stinking up your bathroom, check in with what you’re eating. There are certain healthy foods—particularly foods high in sulfur—that can make your BMs smell super bad, Zeitlin says. (Other common stink-inducing foods include lactose, alcohol, and sugar alcohols.) ad_intervals[‘418760_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘418760_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); It’s important to mention up-front that sulfur is not inherently bad. It’s a common element that your body needs to produce the antioxidant glutathione as well as support blood and digestive function. It’s also great for your skin and hair, Zeitlin says. “Adding in sulfur-rich foods has been shown to help fight acne and reduce other skin issues like rosascea and dry, scaly skin patches.
How to use the glycemic index to choose the best pre- and post-workout meals
August 27, 2019 at 06:06PM by CWC Even with all the information available on what to eat before and after a workout, it might seem tricky to find the right options to help you power through as well as properly recover. But maybe that’s just because you haven’t looked to the glycemic index yet. The glycemic index essentially ranks foods based on how much of an impact it will have on your blood sugar levels. High GI foods, like white bread and table sugar, can cause a big spike in blood sugar levels, while low GI foods like chickpeas and even chocolate will have a less dramatic effect—which can help with regulating energy and mood. While such food choices are important in your day-to-day life, it can be crucial to your fitness goals, too. We asked a registered dietitian exactly what you should be eating before and after your workouts for the best results, according to the glycemic index. ad_intervals[‘418221_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘418221_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); What to eat before workouts While there’s been limited research on the impact of a low-glycemic-index diet on exercise, it could be beneficial for certain types of athletes. “A study in Nutrients on endurance runners eating a high-carb, low-glycemic-index diet for three weeks showed a small, yet significant, improvement in athletic performance for the runners,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. “Before a hard workout, it’s important to
The 9 best YouTube cooking channels to turn healthy eating inspiration into a reality
August 26, 2019 at 09:40PM by CWC Watching other people cook is one of life’s simple pleasures. I tune into the Food Network each and every time I go to the gym, and the “recommended” section of my YouTube account paints a pretty powerful picture of my digital foodie identity. The video-centric social platform is home to 294 million yoga tutorials and an infinite amount of barre content, but IMO—the best YouTube cooking channels provide something special for those of us who just doesn’t feel like reading recipes culled from Pinterest. The content makers on YouTube roll out everything from meal prep hacks and nutritious one-off weeknight meals to product reviews and tips from nutritionists. Well+Good’s very own YouTube series You Versus Food asks dietitian Tracy Lockwood Beckerman, RD, to break down 2019’s buzziest ingredients. And Alt-Baking Bootcamp gives your most beloved desserts (like banana bread and birthday cake) a nutritionally strategic makeover. To get started, hit “subscribe” on these channels. ad_intervals[‘418258_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘418258_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); The 9 best YouTube cooking channels for healthy recipes, advice, and more [youtube https://www.youtube.com/watch?v=KEN4FGUIJvY] 1. Alt-Baking Bootcamp: For reimagined desserts that are 100 percent delicious You deserve desserts and our resident eating experts, nay magicians, help you prepare healthier options of all your faves. Just hit play for brownies, chocolate chip cookies, blueberry pie, and lemon bars. [youtube https://www.youtube.com/watch?v=Rof-B24i37s] 2.You Versus Food: For all your FAQs on the diet darlings of today Well+Good’s You Versus Food is like
The 5 golden rules for healthy eating, according to a doctor and an RD
August 25, 2019 at 10:00PM by CWC Unless we’re talking puppies, avocados, or Taylor Swift songs, I am of the belief that less is more—especially when it comes to healthy eating. No, I don’t mean less food—I mean less complication. It can be incredibly easy to get caught up in all the different eating plans—I say this as someone who has been on paleo, keto, vegan, plant-based, raw food, macrobiotic, and probably 12 other types of diets in her lifetime. It’s confusing! It can be hard to cut through all the chatter to know how to eat, something that was touched on during our most recent Well+Good TALK event. “It doesn’t have to be that complicated,” Katlin Smith, CEO of Simple Mills, said. “So while there’s a lot of noise out there, there’s actually a lot of things that we do know work very well. It’s not actually that mysterious.” Or at least, it shouldn’t be. Here, the top five tips we learned about simple healthy eating from Smith, Brigitte Zeitlin, RD, and Ruvini Wijetilaka, MD. (Because, Elle Woods voice: What, like it’s hard?) ad_intervals[‘418108_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘418108_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); 1. Simple ingredients (ideally from whole foods) are better “Think about eating simple ingredients that you can pronounce, that you and your body know,” Smith said. Dr. Wijetilaka agreed. “Try to eat whole foods with the least amount of ingredients,” she said. “Ideally something that’s not packaged—and I get it, we’re all busy!
The Best Bottomless Brunches in London
by The Nudge The Best Bottomless Brunches in London Last updated: 22nd July 2019 | Main image: Martello Hall Technically, there’s no end to the best bottomless brunches in London. But, in the interests of time and, yes, out-and-out favouritism, we’ve rounded up a collection of the finest places for a booze-laden, mid-morning feast; from Dalston warehouses plating up endless pancakes and alcoholic iced teas, to sleek Soho rooftop restaurants primed to ply you with top-shelf Champagne and feasts of sushi. So behold, the very best bottomless brunches in London, for your delectation… JUMP TO: Central London | East London & The City | North London | South London | West London CENTRAL LONDON Timmy Green | Victoria As Antipodean brunch venues go, this down-under spot is up there with the best. Score everything from aubergine fritters with kimchi ketchup to shakshuka with labneh and charcoal toast – all washed down with infinite prosecco and mimosas. READ MORE or check out their Soho sibling Best for Mid-week brunching Timings 7.30am-3pm Mon-Fri; 7.30am-4.30pm Sat; 10am-4.30pm Sun Price per person? £39.50 (inc. food) | Time limit? 2 hours | Good to know It’s one drink at a time, and the whole table needs to take part. – Breddos Tacos | Soho, Clerkenwell Make like a taco, and get stuffed at Breddos Tacos – who are not only offering unlimited beers, Micheladas and frozen margaritas for their bottomless brunch, they’re bolstering it with all-you-can-eat tacos, too… including a new egg and avocado number. READ MORE Best for Making Sunday as fun as Saturday Timings Sundays 12-5pm Price per
7 healthy foods that can help you combat stress, according to experts
August 23, 2019 at 10:00PM by CWC Breathing exercises, essential oils, and even spending ten minutes petting a furry friend can all help lessen the physiological effects of stress. Something else that can work in your favor: snacking—if you choose the right type of foods. According to food mindfulness expert Geneen Roth, when someone is stressed, they tend to gravitate toward sugary, carb-loaded snacks because, simply put, they’re more pleasurable than noshing on veggies, and when you’re stressed, you want something comforting. Traditional comfort foods (oh hey, mac and cheese) aren’t necessarily bad, but registered dietitian Brynn McDowell, RD says there are lots of other healthy options that still hit that pleasure point—while providing additional benefits to your body to combat the effects of stress. Rounded up here are seven science-backed foods that reduce stress: ad_intervals[‘417902_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘417902_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); 1. Avocado Why it’s good for stress: What can’t avocado do, honestly? Avocado is high in fiber, which can help control blood sugar—preventing the spikes and crashes that can affect one’s mood and anxiety—and is rich in brain-supporting nutrients. “The avocado is rich in B vitamins which play a role in nerve and brain cell functioning,” McDowell says. How to eat it: Avocado toast, of course. “This trendy food deserves all its popularity in my opinion, especially as a good option to grab when you are stressed,” McDowell says. “The whole grain bread will help stabilize blood sugar levels and the fiber [in the
Avoid the midday crash with a high-fiber smoothie featuring…zucchini
August 23, 2019 at 08:10PM by CWC If the idea of sitting down to a well-rounded breakfast each morning before work is enough to make you laugh (Next you’ll be asking if I have time to read the newspaper!), a smoothie might seem like the perfect on-the-go option. What’s better for an over-scheduled young professional than a commute-friendly meal? I don’t know, maybe something that won’t leave you ravenous and hangry an hour later? “The sugar content—regardless if it’s from fruit or not—can easily climb up to 50 grams of sugar in some smoothies,” Well+Good Council member McKel Kooienga, RD and founder of Nutrition Stripped, recently posted on Instagram. “For some people and scenarios, that may work really well for their body, but for others, it may be too much at one serving without properly balancing it with protein, fiber, vegetables (like greens), and healthy fats.” View this post on Instagram A post shared by by McKel Kooienga, MS, RD, LDN (@nutritionstripped) on Aug 7, 2019 at 5:05am PDT //www.instagram.com/embed.js For a more balanced blend (re: one that won’t sound you soaring on a sugar high only to crash later), Kooienga recommends swapping your smoothie’s typical frozen bananas for zucchini. “Zucchinis have a very neutral taste, add fiber, [and] give smoothies a great creamy texture,” she says. “[They] also add nutrients like potassium, manganese, vitamin C, and vitamin A.” ad_intervals[‘417863_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘417863_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Bonus: “They’re super easy to freeze—meaning less
These are the best healthy salads to order at Chotp’d, according to a dietitian
August 23, 2019 at 04:58PM by CWC You’ve already scored a healthy win just by making Chopt’d your lunch or dinner destination; anything greens or grains-based is loaded with fiber. But just like at any other restaurant, if you ascribe to a specific eating plan, there are certain factors to consider when making your pick. If you’re keto, for example, some veggies (like corn) are too high in carbs to technically be “allowed” as part of the diet. And if you’re vegan, you might have to make some substitutions when it comes to the protein in your bowl and be extra conscious when choosing the dressing. That’s where this handy little cheat sheet comes in. Here, registered dietitian Karen Collins, RD, gives her recs on the best Chop’t salads for three majorly popular eating plans: ketogenic, vegan, and Mediterranean diet. Even if your dietary habits don’t fall into one of those three buckets, you can still use her advice to craft a nutrient-dense, super healthy meal for yourself. ad_intervals[‘416576_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘416576_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Ketogenic diet Menu picks: Kale Caesar; Mexican Caesar What an RD says: While there are several salads on the menu full of keto staples like chicken, eggs, and avocado, Collins says both the classic kale Caesar and the Mexican Caesar (which has a spicier dressing, jalepeno peppers, cotija cheese instead of Parmesan, and tortilla chips instead of croutons) are her top picks. The kale Caesar has 12 grams of
Female bodybuilders share how strength makes them feel feminine
August 23, 2019 at 02:00AM by CWC One of the final frontiers for body positivity in the fitness world: women having muscles. Society has a particular image of what it means to be feminine, and being shredded is often not included in that limited view—to the detriment of athletes across multiple fields. Serena Williams, the top tennis player in the world, says she’s encountered people who call her masculine “all because of my arms, or because I’m strong.” Olympic gymnast Aly Raisman says she used to be self-conscious about her athletic physique because she felt like her muscles “weren’t feminine.” In short, it’s BS. We’ve made some gains as a society: Women began to recognize the importance of protein and demanded men make room for them at the weight rack. CrossFit became A Thing, with women making up a full 50 percent of the membership. But there are still some stigmas against particularly muscular women—especially when it comes to more extreme sports known for being ripped, like bodybuilding and power lifting. So we talked to three women who are elite strength-training athletes—two bodybuilders and one power lifter—to hear from them about what the sport means to them and their self-image. ad_intervals[‘400435_div-gpt-ad-9261280-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400435_div-gpt-ad-9261280-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-9261280-3’);}); } }, 100); It’s important to say off the bat that bodybuilding is a very strenuous sport not meant for everyone. “The people who actually make it to the competitions are successful, but many people will drop out because of injury