August 13, 2019 at 10:55AM by CWC There’s a reason I don’t budget like a responsible #adult: I simply can’t come to terms with how much dough I spend trying out new fitness classes, scouring the drugstore beauty aisle for treasures, and (um, duh) overspending on every fancy snack that catches my eye. A new survey conducted by OnePoll on behalf of Blue Diamond Almonds asked 2,000 Americans about their sacking habits. And the average consumer spends a whopping $3,300 a year on “gourmet treats,” according to Fox News. Ouch. Of course, there’s one major caveat here: Blue Diamond has a vested interest in the future of the snack industry, so their research needs to be taken with a grain of salt(ed almonds). Anecdotally though, the Well+Good office can attest that we spend a large chunk of our paychecks on buzzy new treats like mushroom jerky and cauliflower pretzels, among others. (For research! We’re a wellness company! Hop off!) If you consider exploring new noshing options a pillar of your healthy routine, then by all means, shop on. If you, too, suffer from snacker’s remorse, however, I asked two dietitians how to score a week’s worth of snacks for under $10. ad_intervals[‘415110_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘415110_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Dietitians choose their top 4 cheap healthy snacks that will cost you less than $10 per week. A tub of classic hummus with veggies or toast “A 10-ounce tub of Sabra hummus is just $4.29 and
Category: Vegetarians
5 meal prep tips to ensure your food is anything but boring
August 12, 2019 at 03:00PM by CWC Now that meal prepping has actually made its way into my weekly Sunday routine, I have to say, I’m pretty darn proud of myself. It’s so satisfying to look into the fridge and see glass containers prepped with my lunch salads and protein and greens for dinner, all ready to eat. There’s only one small problem: Lately, the sweet reward of digging into a meal I prepped in advance has become a lost less satisfying, because I’m, well, bored. I’ve gone on autopilot with my grocery shopping and meal prepping, buying and making the same things every single week. That means I’m basically eating the same meals on rotation. Can anyone else relate? I decided to ask some of my meal prep expert and dietitian friends for ways to switch things up while still sticking to a healthy eating plan. As expected, they delivered with some game-changing tips. Scroll down for five ways to switch up your meal prep to make mealtime more exciting. 1. Rotate your protein. “When planning your meal prep each week, rotate the protein options,” Simple Healthy Delish blogger and meal prep queen Leanne Miyasaki tells me. “For example, if you made chicken and ground turkey last week, try making sirloin and shrimp next.” If you’re plant-based, try swapping out chickpeas for lentils, or tofu for tempeh. Just changing up the protein (which is usually the base of a dish) can help make the entire meal seem a bit more
Here’s what a healthy, balanced plate looks like when you’re vegan
August 12, 2019 at 04:00AM by CWC We called it: 2019 is truly the year of plant-based eating. The products have never been better, and given people’s growing awareness of the food industry’s outsized impact on climate change, many are finding that the time is right to make the switch (or gradually transition into) a vegan diet. However, the restrictions inherent to a vegan way of eating can make it daunting for some. “Veganism excludes all animal products—meat, dairy, eggs, fish, seafood and even honey,” says Seattle-based Ginger Hultin, RD, spokesperson for the Academy of Nutrition and Dietetics. But there are proven benefits, says Natalie Rizzo, MS, RD. “Vegan diets seem to offer protection for obesity, hypertension, Type 2 diabetes, and death by heart disease,” she says. To it off pull off in a healthy way, Rizzo says people need to be smart about eating a well-balanced diet filled with fruit, vegetables, beans, legumes, whole grains, nuts, and seeds. And it requires being smart about the right vegan macros intake to ensure you’re getting enough protein, iron, B vitamins, and good fats, which typically are more easily available in animal foods. ad_intervals[‘414205_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘414205_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Not sure how to build that vegan plate? Here’s what a well-balanced meal looks like on a plant-based vegan diet that eliminates meat, dairy, and eggs. Photo: W+G Creative Start with at least half of a plate’s worth of veggies Obviously, a vegan diet involves a lot of
Here’s why you’re always bloated by the end of the workday
August 11, 2019 at 06:30PM by CWC If you’ve never performed the ceremonial task of unbuttoning your jeans once the late afternoon bloat comes around, you’re either lying or simply have some serious will power. So, what’s the deal with this 3 p.m. meh feeling that has us counting down the hours until it’s no-pants time? We asked Eliza Savage, RD at Middleberg Nutrition to share some tips to reduce the bloat. “In practice, I find that the biggest offenders for afternoon bloat are excessively large salads containing various gas-producing vegetables at lunchtime, lingering food intolerances such as dairy and gluten, and too much seltzer,” she adds. So you mean, you can’t just drink five seltzers and call that hydration? Another part of your daily intake that might affect your midday discomfort is the amount of grains you’re ingesting. “For many people, grains can be difficult to digest,” Savage says. “From a more macro perspective, eliminating grains from the diet automatically reduces intake of unhealthy, cheap foods that contain processed flours and sugar, it also promotes active participation in food preparation and label reading,” she adds. ad_intervals[‘393987_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘393987_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); Before you cross off all your favorites from your snack-time lineup, though, we have good news: FitJoy Grain-Free Pretzels nix the grains that can potentially be the culprit of your unwanted bloating—so your fave salty, crunchy snack-time classic is still on the table. Plus, with cassava and chickpea flour plus Himalayan
7 Whole30-approved foods you can legit make in your air fryer
August 11, 2019 at 04:00AM by CWC The Whole30 diet has earned its rep as one of the most challenging eating plans to stick with: Besides no sugar (duh), grains, legumes, and dairy are also all off-limits for an entire month. Yet many people swear that the tricky rules are worth it because they’re able to figure out what foods work and which ones may be causing problems—and end up feeling really great. Fried food is definitely a no on the Whole30, but due to the godsend that is the air fryer, that doesn’t mean you have to forego enjoy crispy, flavorful snacks and meals in order to stick with the eating plan. The kitchen-tool-of-the-moment only needs a teeny amount of Whole30-approved oil (like extra-virgin olive oil) to work its magic making everything taste just so much better. Keep reading for seven delicious Whole30 air fryer recipes Photo: Fit Slow Cooker Queen 1. Air frier fries Normally, French and sweet potato fries are definitely not Whole30-approved, but because potatoes actually are fine to eat on the eating plan, crisping them up in the air fryer is a-okay. Pro cooking tip: Soak your sliced potatoes before putting them in the air fryer so they won’t stick together. ad_intervals[‘412375_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘412375_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: Beauty and the Bench Press 2. Buffalo cauliflower Craving Buffalo hot wings? While most sauces are loaded with off-limits preservatives, this one coats fiber-rich cauliflower with a tangy blend of
7 healthy grilled corn recipes that are a step beyond just slathering it with butter
August 10, 2019 at 04:00AM by CWC Throwing a few ears of corn on the grill and hearing them hiss and pop as they char to perfection…this is what summer eating is all about. But to only top off your grilled corn with plain ‘ol butter would be an injustice. Thankfully, it doesn’t take much to seriously step up your corn game; often just adding a few key spices will do the trick. Rounded up here are seven grilled corn recipes that will transform the summer vegetable from basic to finger-licking masterpiece. Make the most of these precious last summer weeks by trying them all out. Photo: Simply Sated 1. Grilled corn with spicy mayo PSA: Butter isn’t the only creamy add-on that pairs well with corn. This recipe combines mayonnaise with chili powder, smoked paprika, chili powder, cumin, cilantro, and a touch of Parmesan cheese for a spicy Mexican-inspired twist. Make the mayo a bit healthier by going for an avocado oil-based version. ad_intervals[‘413268_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘413268_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: Sweet C Designs 2. Grilled corn with cilantro cashew pesto If you’ve never thought to pair pesto with corn, this one’s a game-changer. Blending cashews in with the other ingredients makes it super creamy—and ups the protein. And the cilantro and serrano chili balance each other out perfectly, ensuring freshness and zest with every bite. Photo: Minimalist Baker 3. Grilled corn with sriracha aioli Let’s be real here, everyone loves sriracha—and aioli.
The plant-based eats that keep this SLT instructor strong enough for a day’s worth of classes
August 09, 2019 at 03:00PM by CWC SLT instructor Amy Paulin has experienced first-hand the transformative potential of healthy eating. “My whole life I’ve always struggled with anxiety, and tried so many different things to help manage it,” she says, adding that it always seemed to come back. “About a year ago, I started researching how the mind and gut are so closely related and immersed myself in all-things plant-based,” Paulin says. What she learned inspired her to move toward a more whole foods, plant-based diet to see if that could help manage her symptoms. “One day, I decided it was time,” she says. “I quit all animal products cold turkey—ha!—and never looked back.” While various eating plans can affect different people in different ways, Paulin says this was the lifestyle change that most profoundly affected her mental health. “I also found other benefits, including increased energy and increased muscle mass,” she says. It’s a good thing she’s feeling energized. Paulin is an instructor at what many say is one of the toughest workouts in the boutique fitness world. SLT—an acronym for Strength, Lengthen, Tone—launched in 2011 in New York City, and has since expanded to Connecticut, Massachusetts, Michigan, New Jersey, and Pennsylvania. The brand’s newest studio is in Raleigh, North Carolina, and Paulin moved from Chicago to be an instructor there. ad_intervals[‘412934_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘412934_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Even though the south doesn’t exactly have a reputation as a wellness epicenter, Paulin has
How to eat healthy at Panda Express, according to a registered dietitian
August 09, 2019 at 06:00AM by CWC With restaurants in every single state—and most airports—Panda Express is the easy go-to when a craving for Americanized Chinese food hits. Regardless of which location you go to, the fast food chain is reliable for offering all the popular classics, like fried rice, orange chicken, and teriyaki chicken. Compared to going to a more burger-centric place, Panda Express may seem like a healthier option. But is it actually? Like anywhere you go, it all depends on what you order. (Spoiler: Not the chow mein.) Registered dietitian Kim Morton, RD, shares her top recs on exactly what to order if you follow the ketogenic diet (not easy at a place where the majority of the dishes are rice- or noodle-based), are plant-based, or follow the Mediterranean diet. Keep reading to check out the best healthy options at Panda Express. Ketogenic diet Menu picks: Broccoli and beef; grilled teriyaki chicken ad_intervals[‘410400_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘410400_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); What an RD says: Morton names the broccoli and beef and the grilled teriyaki chicken as her top healthy options for this diet because not only do they have good protein (nine grams in the beef and broccoli and 36 in the teriyaki chicken), but they are both well in-line with the carb count. The keto diet caps carbs at 30 grams a day, and these dishes have 13 grams and eight grams, respectively. “In general, you want to avoid anything breaded or
Make eating for gut health easy with these 15-minute, high-fiber dinners
August 08, 2019 at 04:00AM by CWC Despite all the healthy eatings trends that come and go (oh hi there, keto), prioritizing fiber is something that nearly every health expert can agree on. Not only does it benefit to every type of healthy eater—whether you’re Paleo, vegan, or something else entirely, veggies are always part of a nutrient-dense diet—the benefits have long been proven: A diet high in fiber has been linked to lowering inflammation, improving gut health, and boosting metabolism. The recommended fiber intake is 25 grams a day for women, which can sometimes be tricky to hit. While it’s best to get your fiber throughout the day as to not overwhelm your digestive system, loading up on fiber-rich sources at dinner can help make up for not getting much of the nutrient earlier. Which is where this arsenal of quick, high-fiber recipes comes in. Bookmark these meal ideas for when you know you haven’t been eating as much veggies—and other fiber-rich sources—as you know you should be. Your digestive system will thank you for it. ad_intervals[‘413540_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘413540_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Keep reading for high-fiber dinners you can make in 15 minutes or less. Photo: Tasty Yummies 1. Paleo taco skillet dinner Any meal where you can throw all your ingredients into a skillet and cook them all together is a major timesaver. This one gets its fiber from the three cups of greens the recipe calls for. To really up
8 foods for liver health that nutritionists want you to eat every day
August 07, 2019 at 11:00AM by CWC Of the five vital organs, the liver stands out as the fuzziest in my high school bio memories. It doesn’t have its own songs à la “Achy-Breaky Heart.” And, let’s face it, it will never be the brain of the entire operation. Yet nutritionist Charles Passler, DC, founder of Pure Change, is pretty keen on giving the organ (which sits right above your stomach, BTW) a rebrand. Why, you ask? The liver plays a vital role in shepherding out what your body doesn’t need. “When the liver is working optimally, it can take toxins stored throughout your body, convert them into their water soluble form, and efficiently excrete them from your body,” explains Dr. Passler. With the right food on your plate, he says, you can more easily flush out foreign chemicals—like the ones you pick up from the environment, beauty products, or processed foods. The American Liver Foundation’s healthy eating guidelines echo Dr. Passler’s points. It also recommends a diet rich in fiber sourced from fruit, veggies, and whole grains. Small amounts of non-red meat, as well as low-fat dairy and healthy monounsaturated fats (like avocado!) are also on the menu. ad_intervals[‘281756_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘281756_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Follow those broad nutritional guidelines and you’re already off to a good start—but let’s dive deeper on the foods the liver really, truly loves. Keep reading for 8 powerful liver cleansing foods to give your bod an assist. [youtube https://www.youtube.com/watch?v=TRmu4NiJWK8]