July 03, 2019 at 03:00AM by CWC Like the Jonas Brothers, the Mediterranean diet has made a major comeback, with everyone from your MD to fitness influencers like Kayla Itsines singing its praises. A run-down of some of its major benefits: It’s good for your heart and brain, can help with depression and anxiety, and has special benefits for post-menopausal women. All pretty stellar, right? One of the major differences between the Med diet and the standard American diet is that fish is typically front and center of most meals. “The Mediterranean diet focuses on a primarily plant-based diet, with various lean protein sources such as chicken, eggs, and dairy, and seafood at least two times per week,” says Eliza Savage, RD. “Fish is a high-protein, low-fat food with many health benefits,” she adds, including being rich in brain-boosting compounds like omega-3 fatty acids and vitamins D and B2. Want to know more about the Mediterranean diet? We’ve got the perfect video for you: ad_intervals[‘403828_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘403828_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); [youtube https://www.youtube.com/watch?v=iGnyqti9wsw] The downside of a focus on seafood: Not everyone is in the same boat with how it tastes, as evinced by this Reddit thread on the subject. Is it even possible to enjoy the Mediterranean diet’s many benefits if you just…hate fish? Savage says yes—but with a few key tweaks. 1. Focus on other lean protein sources Mediterranean diet meals are full of amazing vegetables, but Savage says protein is an
Category: Vegetarians
10 sunscreens with zinc that protect your skin from UV rays *and* calm inflammation
July 02, 2019 at 04:02PM by CWC If I could write a love letter to zinc, I would. After a battle of trying to find a sunscreen that protects from the sun’s harmful UV rays without turning my sensitive skin into a pimply, irritated mess, my dermatologist introduced me to zinc oxide. It’s still my go-to years later after everyday use, and I’m not the only one who’s impressed by its long list of benefits. “There are two types of sunscreens: chemical sunscreens and physical sunscreens. And zinc oxide is a physical sunscreen. That means zinc forms a physical barrier on your skin to protect it from harmful UV rays,” says Lana Pinchasov, a dermatology-certified physician’s assistant in New York City. “Zinc oxide has many other health and healing benefits as well. It’s used to help treat inflammation, has also been used to help with acne breakouts (due to its effect on inflammation), it can help treat pigment disorders like melasma, and it can also help moisturize and hydrate the skin, depending on the vehicle it’s in.” ad_intervals[‘405061_div-gpt-ad-7520022-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘405061_div-gpt-ad-7520022-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7520022-3’);}); } }, 100); With all the great perks you get from using a sunscreen with zinc oxide, there is one downside. Depending on the type of sunscreen you buy, it can sometimes be super-thick or leave a white film where you apply it. “Luckily, you can now find zinc oxide in a transparent form,” Pinchasov says. It keeps your skin healthy and protected
6 Lifestyle Tips To Help Change The Way Your Body Holds On To Fat
July 02, 2019 at 01:25PM Lifestyle changes to encourage healthier fat distribution, including avoiding alcohol, managing stress, and consuming plenty of cruciferous veggies. Continue Reading… Author Gretchen Lidicker, M.S. | Life by Daily Burn Selected by CWC
3 healthy food experts share the standout recipes from their July 4th spreads
July 02, 2019 at 02:02AM by CWC When it comes to curating the perfect spread for the Fourth of July, there are a few expected classics, like burgers and juicy chunks of watermelon. But it’s the unexpected dishes that inevitably steal the show. Part totally creative, part why didn’t I think of that, a show-stopping Independence Day dish is festive, flavorful, and a bit of a wild card. Want some inspiration? Here, three Well+Good Wellness Council members share the dish they serve on July 4th that’s always a hit. 3 healthy recipes for July 4th, straight from food experts Photo: Stocksy/Nadine Greeff Lily Kunin’s summer squash noodles “I absolutely love these easy summer squash noodles as a side to grilled meats and veggies at a summer barbecue,” health coach and Clean Market owner Lily Kunin says. “It comes together in minutes, and lets the best ingredients of the season shine through. It is also a great way to work through all the summer squash in my CSA!” ad_intervals[‘405148_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘405148_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Ingredients 4 summer squash, spiralized 1 pint of yellow cherry tomatoes, halved 2 ears of corn, cooked and sliced off the cob Small handful of mint, thinly sliced 1/2 cup olive oil Juice of 1 lemon (about 2 Tbsp) 4 cloves of roasted garlic Sea salt Freshly ground pepper 1. Whisk together the roasted garlic, olive oil, and lemon. Season with salt and pepper. 2. In a large bowl, toss
10 Inflammation-Fighting Pantry & Freezer Staples That Upgrade Any Meal
July 02, 2019 at 01:09AM Great kitchen additions, whether you’re vegan, paleo, or keto. Continue Reading… Author William Cole, D.C., IFMCP | Life by Daily Burn Selected by CWC
How I (finally) got myself to stay hydrated, even though I hate drinking water
July 01, 2019 at 06:30PM by CWC As a self-proclaimed water snob, staying hydrated is like a waterlogged version of “Goldilocks and the Three Bears.” Tap water has a hint of something. Bottled water is a mixed bag. Pretty much the only type of water I will drink is whatever’s handy when I’m absolutely parched, like after a hot yoga flow. Being so plain-water averse (for real, even with a migraine I avoid the stuff) has not exactly set me up for success on the wellness front. “Every cell in your body needs water to function,” Chelsea Amer, MS, RDN says. Hydration addresses a long list of problems, from the inside (like digestion) to the outside (take a sip every time someone says their skin-care secret is drinking water). “Even being a little dehydrated can impact your energy levels during the day,” Amer says. That explains why I often feel extra moody, tired, and achey—basically the human version of a plant I forgot to water. ad_intervals[‘402287_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘402287_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Amer says the amount of water you need a day varies based on factors like weight, activity level, diet, and even climate, but it’s recommended women shoot for around 11 cups. I was nowhere near that, so I set out to change my ways for a healthier pep in my step. From adding True Lemon Fruit Infusions™ into my hydration routine to stocking up on water-rich foods, here’s what I’m doing to stay hydrated
Harvard’s ‘Healthy Eating Plate’ is the easiest way to make every meal more nutritious
July 01, 2019 at 11:25AM by CWC I’ll always remember learning about the food pyramid during health class in fifth grade. The construction of the guide is unforgettable. Grains and cereals make up the foundation that supports fruits and veggies, and animal products and dairy, with fats, oils, salts, and sweets at the top. But times have changed. Fruits and vegetables now reign supreme; healthy fats are ubiquitous. And instead of relying on “serving sizes” (which aren’t at all eater-friendly), a new set of nutrition guidelines from the Harvard T.H. Chan School of Public Health focuses less on food group servings and more on the big picture of your day-to-day diet. “Experts have tried to guide us over the years by recommending goals of daily food servings—such as five to eight servings of fruits and vegetables per day. But your idea of serving sizes may differ from someone else’s,” reads the article. “That’s led to confusion and, now, change.” The confusion part is too true. I can remember staring at my state-mandated school lunch wondering if the tomato sauce on my pizza counted as a serving of vegetable. (No, it does not.) ad_intervals[‘405243_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘405243_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); In response to former First Lady Michelle Obama‘s “My Plate” program, Harvard’s own “healthy eating plate” calls for half veggies and fruits (with veggies taking up a slightly larger portion of the meal). A quarter of the plate is devoted to healthy protein and another
Are protein-rich popped lotus seeds the new popcorn?
July 01, 2019 at 11:17AM by CWC Popcorn is a snack of all trades. It’s at once the ultimate movie companion and anytime noshing option. Microwave popcorn will always have a special place in my heart, but from now on, I might just be swapping kernels for protein-packed popped lotus seeds, also known as phool makhana or fox nuts. The white seeds harvested from from the lotus flower are often used in both sweet and savory Indian cooking. According to the U.S. Department of Agriculture, the nuts pack 5 grams of protein per cup, as well as 67 grams of magnesium (a hefty chunk of your daily recommended amount), and 52 grams of calcium. For a simple snack, that’s pretty darn impressive. Honest Cooking blogger Ila Dubey Dhulipala recommends sautéing two cups of the seeds with a tablespoon of ghee and waiting for the phool makhnas to turn golden brown. “They can guzzle up several tablespoons of ghee if you choose to use that much! But even as less as half a teaspoon will do just as well, providing the essential aroma while roasting,” she writes. Then, you just add a pinch of salt and a shake of pepper and you’re ready to marathon watch a Stranger Things with reckless snack abandon. ad_intervals[‘405105_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘405105_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); When popped, the seeds have a chewier texture than popcorn, and you can use them in a variety of other dishes, too. Lotus seeds are
Peloton trainer Rebecca Kennedy shares what a week of eating intuitively looks like
July 01, 2019 at 10:02AM by CWC It can be enough of a challenge to figure out how to properly fuel your body if you’re training for a half- or full marathon. Imagine if it was literally your job not only to run, but to do it in front of hundreds and thousands of people. Welcome to Peloton Tread master trainer Rebecca Kennedy‘s life. Kennedy, who is a holistic fitness trainer, teaches Peloton Tread classes—running with class-takers the whole time—on top of doing her own personal workouts, including upper body strength, boxing, and dance class. Considering that her fitness routine is a bit more intense than the average person’s, it makes you wonder…what the heck does she eat to stay energized and strong? Well, Kennedy’s doing one better than just telling; she’s showing. Kennedy tracked all her workouts and meals for an entire week—including snacks, all revealed here. Kennedy’s philosophy is refreshingly simple: “I eat whole foods, in season, local, intuitively, and mindfully,” she says. “Food is surely food, but it should also be enjoyed and celebrated. Life is too short for diets. Instead, I eat foods that make me feel good from the inside out.” ad_intervals[‘402314_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘402314_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); What does this look like exactly? Keep reading to check out Kennedy’d food diary, exclusively for Well+Good. Photos: Rebecca Kennedy; Graphic: Well+Good Creative Sunday Schedule: Teaching a 30-minute Internal Run class and a 10 minute Arms+Shoulders class; 90-minute dance class Breakfast:
8 healthy meals that require absolutely no cooking, because this summer heat is *real*
July 01, 2019 at 09:03AM by CWC When summer gets hot, it gets hot fast. And the last thing anyone wants to do when temperatures soar is turn on the oven or stovetop. The good news is that you don’t have to. There are plenty of quick no-cook meals that completely satisfy. From raw taco meat that requires no heat and hardly any prep time to summer rolls packed with all your favorite veggies, these healthy recipes are sure to hit the spot every time. 8 healthy no-cook meals perfect for summer Photo: Minimalist Baker 1. 10-minute raw vegan taco “meat” Typically making tacos requires cooking meat over a hot stove. Well, not with this raw vegan version that only takes 10 minutes to prepare. After combining walnuts with a blend of sun-dried tomatoes, peppers, garlic, and dry spices, you can assemble your tacos and eat up. ad_intervals[‘405121_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘405121_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: Blissful Basil 2. Greek salad with kale and cauliflower feta This Greek salad gets a healthy makeover by pairing Lacinato kale, cherry tomatoes, cucumbers, red onion, olives, and pine nuts with a tangy vinaigrette and a “ricotta” made from grated and marinated cauliflower. Photo: Deliciously Ella 3. Summer spring rolls with spicy mango dipping sauce Summer rolls always hit the spot—especially when you’re looking for something extra-cooling to eat. These rolls are packed with avocado, carrots, red peppers, spring onions, lettuce, and coriander leaves, and you can dip them