March 10, 2020 at 05:00PM by CWC If you had to name the two biggest food movements of the past year, it’s safe to say that plant-based and low-carb eating come out on top. You wouldn’t be wrong—while the keto diet continues to be a mainstay of the healthy eating community since it exploded into the mainstream in 2018, plant-based eating has never been bigger thanks to renewed concerns about the health of the planet. However, if a person was interested in combining plant-based or vegan and low-carb eating…that’s where things can get tricky. Many plant-based forms of protein, like whole grains and lentils, are naturally higher in carbs—making them seem not quite suitable for stricter forms of low-carb eating. Snacking in particular is challenging, says Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. “While it’s easy to find low-carb, high-protein snacks that include animal protein like cheese, turkey, jerky or whey based bars or chips, it’s tougher to find low-carb, plant-based snacks,” she says. Another tricky thing? “Low-carb eating is not very well defined,” Harris-Pincus says. “Some [people] say less than 100 grams of net carbs per day, some as low as 20 grams.” When you’re determined to eat primarily plant-based, being okay with slightly more carbs than traditional keto comes with the territory. A pretty good goal is to aim for 10 grams of net carbs (that’s total carbohydrates minus fiber) or less for a snack, she says. Don’t feel like reading a million labels to find
Category: Vegetarians
Your guide to the healthiest spots in West Hollywood for a rejuvenating weekend
March 10, 2020 at 04:00PM by CWC [youtube https://www.youtube.com/watch?v=f4y_PI1Jerg] Los Angeles is rife with options for flexing your wellness muscles and learning more about the art of living a well life: You have the environmental benefit of mood-boosting warmth and sunniness, healthy food locales, and the seemingly endless fitness options to explore. But sometimes, even if you’re interested in learning more about the art of living a well life and doing so joyfully, the sheer abundance of those options can be overwhelming. That’s why in the latest episode of What the Wellness, Well+Good producer Ella Dove breaks down the can’t-miss wellness hot spots in West Hollywood, to give you a cheat sheet of sorts. And if you’re looking for wellness under one roof, she has you covered with a locale on Sunset Boulevard that has everything you could imagine for helping to stabilize your mind and body’s equilibrium: Remedy Place. Remedy Place is a veritable Disneyland of innovative healing treatments. A few sophisticated practices worth trying out? Well, the spot, which bills itself as a social wellness club, offers cryotherapy, a compression lounge for lymphatic drainage, hyperbaric chambers, and more so you can really choose how you want to get your Zen on. Social wellness club Remedy Place offers cryotherapy, a compression lounge for lymphatic drainage, hyperbaric chambers, and more. “Life’s stressful, and we can’t eliminate all the stress on our body, so it’s our job to counteract each stress we put on the body, and to bring your body back to
10 healthy foods that can mess with your digestion, according to a top dietitian
March 10, 2020 at 11:00AM by CWC [youtube https://www.youtube.com/watch?v=25mzNCe1H5k] Ever wondered WTF the acronym “FODMAP” means? Get the DL in this video. It’s pretty common knowledge that certain fiber-rich foods can occasionally cause bloating and gas, even though they’re healthy (*cough* cruciferous veggies *cough*). But for people with IBS or sensitive stomachs, there’s actually a whole category of foods, called FODMAPS, that can regularly wreak havoc on the digestion. But what are FODMAPS foods? On the latest episode of Well+Good’s series You Versus Food, Tracy Lockwood Beckerman, RD, gives us the deets on these bloat-inducing, gas-causing, poop-interfering items. First off, the acronym FODMAPS stands for: fermentable oligosaccharides, disaccharides, monosaccharides and polyols. “To translate, it’s a general term used to describe a group of carbohydrates and sugar alcohols that can trigger digestive issues like gas, diarrhea, constipation, bloating and stomach pain,” says Beckerman. Foods considered high-FODMAP are rich in one or a few of these types of carbohydrates. Here’s the tricky part: There are lots of healthy foods that are technically high-FODMAP foods. A few examples, per Beckerman, include garlic, blackberries, and yes, even avocados. (The betrayal!) To be clear, not everyone’s stomach will be upset by FODMAP foods. But Beckerman says that people with IBS or sensitive stomachs might have issues digesting these types of carbohydrates…leading to the above-mentioned fun symptoms. Which is why you shouldn’t just nix these healthy foods from your diet if you’re not having issues. (Why give up avocado toast if you don’t have to?) However,
This is officially the best way to eat zoodles—and no, they won’t get soggy
March 10, 2020 at 12:00AM by CWC [youtube https://www.youtube.com/watch?v=qJIyAiLh4IU] Like most health-minded people circa 2016, I used to be obsessed with zoodles. They were the thing that convinced me that I like zucchini. Much to my then-boyfriend’s chagrin, we began eating a lot (and I mean a lot) of zoodles. I put them everywhere—in salads, under pasta sauce, as pad thai noodles. I basically worshipped at their altar, and for a while I was able to ignore the fact that no matter what I did, they would always get soggy. (It is so like me to ignore red flags.) But at a certain point, there’s only so much runny, watery pasta sauce that one can reasonably tolerate. Four years after my initial fling with zucchini noodles, I’ve been replacing them for spaghetti squash or chickpea pasta because I was just so sick of soggy dinners. But on the third episode of Cook With Us, Well+Good’s new cooking show, holistic nutritionist Kelly LeVeque convinced me to break out my spiralizer once again by putting zoodles in soup. On the episode, LeVeque made a vegan Italian “meatball” soup with zoodles in place of noodles. While making a soup from scratch seems daunting and difficult, LeVeque’s take was relatively simple. She made her plant-based meatballs first, then whipped up a simple broth using vegetable stock, diced canned tomatoes, and sautéed onions, celery, and herbs. As the broth came to a boil, she added in her zoodles and cooked them until they were al
5 yogurt benefits that will inspire you to make it a regular in your breakfast rotation
March 09, 2020 at 02:00PM by CWC While the world of healthy eating can be divisive (and confusing!) at times, there are a few universal true-isms that nearly every expert can agree upon. One, that everyone should be eating more fiber. Two, that food should be joyful, not restrictive. And three, the major (and underrated) benefits of super simple foods like yogurt. “Yogurt is the fermented food produced by culturing cream, milk, or both with a characterizing bacterial culture that contains lactic acid-producing bacteria,” says Maya Feller, RD, of Maya Feller Nutrition. For most people, it’s about as cool as going to prom with your cousin. But health experts can’t get enough of it because of the food’s very legit benefits, from its impressive nutritional profile to the fact that it can be used in so many versatile ways. Keep reading to learn about the different types of yogurt, the benefits of eating it, tips on choosing the best one, and creative ideas to incorporate it in your everyday food rotation. First things first: what is the difference between yogurts? The types of yogurts available are about as abundant as boutique fitness classes. There’s whipped, drinkable, and skyr, to name a few, that come in either plain and flavored versions and varying amounts of milk fat. Despite the wide variety, though, yogurts tend to fall into three common categories: regular yogurt, Greek yogurt, and non-dairy yogurt. Here’s how they broadly compare. Regular yogurt: Regular yogurt is usually made with cow’s milk, which
You touch your face 23 times an hour—here are 3 ways to curb the habit, according to behavioral psychologist
March 09, 2020 at 01:08PM by CWC I touched my face 12 times before my first morning meeting. Oh wait, that’s a lie—I should say 12 times in the hour between arriving at work and my first meeting of the day. I know health officials are recommending we keep our paws off our faces in order to mitigate the spread of COVID-19, and yet… must… scratch… Learning how to stop touching your face is important in the wake of a viral outbreak, but it’s also a worthwhile practice regardless of the current health climate. Much like how you should be washing your hands to the tune of “Happy Birthday” every day (many times a day), dermatologists recommend keeping your hands off your face to limit the spread of bacteria that can cause acne, irritation, and other skin issues. “One of the worst beauty habits you can have his touching your face during the day,” Joshua Zeichner, MD, a board-certified dermatologist in New York City, previously told Well+Good. “On a regular basis we are touching everything from door knobs to our cell phones. Dirt, oil, and bacteria build up on our fingertips, which translates to skin problems if you’re touching your face.” However, touching your face is such an unconscious, ingrained habit, it can feel impossible to overcome. One study from 2015 involving 26 medical students observed that they touched their face an average of 23 times per hour. And these were MEDICAL STUDENTS. My fingers literally just grazed my eyebrow after writing
8 vegan jerky recipes you can make using your air fryer
March 07, 2020 at 02:00PM by CWC In the past few years, traditional beef jerky has gotten a major glow-up, revamped from the ultra processed sticks ubiquitous at gas stations and remade to be sourced from grass-fed meat and lower in sodium. The jerky space has also expanded to include new, vegan varieties. A run-down of the few options on the market: mushroom jerky, watermelon jerky, and soy-based jerky. Still, the vegan options definitely aren’t as easy to find as their animal-based counterparts. No worries, you can make your own! If you are the proud owner of an air fryer, it’s easier than you may think to DIY. Rounded up here are eight vegan jerky recipes using the beloved kitchen appliance. Scroll down for eight vegan jerky recipes, all made using the air fryer Photo: Monson Made This 1. Smoky soy curls Part of what makes traditional jerky a good snack is all the protein, and using soy to make a vegan version ensures you don’t miss out on that front. This recipe calls for liquid smoke, hoisin sauce, cayenne, garlic powder, and onion powder, which makes it taste like it was cooked over an open fire and seasoned with your pantry’s all-stars. Photo: Healthy Slow Cooking 2. Southern-style soy curls If a smoky taste isn’t your thing, try this Southern-inspired take instead, which uses nutritional yeast, Cajun seasoning, and poultry seasoning (don’t let the name fool you—it’s still vegan). Cornmeal is used to give a breaded texture; this take
I’m a professional chef, and this anti-inflammatory salad recipe is good enough to eat every day
March 07, 2020 at 01:00AM by CWC [youtube https://www.youtube.com/watch?v=QNBjXk0c65I] If you’re feeling fatigued with the standard cold desk lunch, all you need is a handful of hearty veggies to make a nourishing warm salad recipe. In an episode of Well+Good’s video series Cook With Us, Sam Kass—cookbook author and former White House chef to the Obamas—is challenged to create an anti-inflammatory meal that’s vegetarian, uses turmeric, and can be put together in under 30 minutes. The result is an anti-inflammatory warm salad recipe that’s good enough to eat every day. To create this warm salad recipe, Kass roasts broccoli, cauliflower, Brussels sprouts, carrots, parsley, and shallots. “Roasting is one of the best ways to prepare vegetables. It brings out so much flavor, and it’s super simple. You just throw them on a sheet tray and throw them in the oven,” he says. The vegetables are filled with vitamins and minerals, but this warm salad recipe is anti-inflammatory because of the dressing. In addition to turmeric, the dressing includes a dose of fresh ginger. “Ginger also has wonderful anti-inflammatory properties,” he says. What you’re left with is a quick, flavorful meal that provides all the benefits. And don’t worry—there’s more than enough for leftovers. Anti-inflammatory warm salad recipe Ingredients Salad: broccoli cauliflower Brussels sprouts carrots parsley shallots Dressing: olive oil Dijon mustard lemon juice garlic ginger turmeric 1. Toss the vegetables in your oil of choice, and add salt and pepper to taste. 2. Roast at 350°F for 10 to 20 minutes.
10 delicious, vegetarian pasta recipes that are secretly great for gut health
March 06, 2020 at 06:00PM by CWC Some nights, nothing beats a big bowl of pasta. There’s a reason why spaghetti, mac-and-cheese, and pasta bakes are all classic comfort foods. And perhaps the best part of pasta: It’s naturally vegetarian, making it easy to adapt classic recipes to a more plant-based lifestyle. (Yes, even Nonna’s meatballs.) Rounded up here are ten completely vegetarian pasta recipes. In all the dishes, plants are a primary ingredient, which ensures that you get a big serving of fiber—the gold standard for gut health— alongside that pasta. And most of the recipes let you use any noodle you like, from whole wheat to red lentil and chickpea—which ups the fiber even more. There are so many pasta-bilities! 10 vegetarian pasta recipes that are full of veggies Photo: Wholesomelicious 1. Vegetable garden pasta The easiest way to add more plants to your pasta dish: mix them right in when you’re prepping. That’s the idea behind this recipe for a baked vegetable garden pasta from Wholesomelicious. Besides the penne, fresh cherry tomatoes, zucchini, squash, and corn are all included. Photo: Cookie + Kate 2. Spinach pasta with roasted broccoli and bell pepper Spinach and broccoli are two veggies that are *full* of fiber, so if you want to make some additions that really bring a lot to the table, so to speak, these are great ones to go for in a vegetarian pasta. Bell peppers have fiber too, along with vitamins A and C, and potassium. [youtube
The meal prep plan you need for easy gluten-free dinners all week
March 06, 2020 at 02:00PM by CWC Meal prepping is the not-so-secret hack for making eating healthy during busy weekdays a cinch, but it’s a lot easier said than done—even with the best intentions and a Pinterest board full of ideas. Enter Prep School, Well+Good’s new series that makes meal prep simple. Each month, we’ll focus on a different eating style, with four weeks of different delicious plans to try at home. We’re kicking it off with a whole month dedicated to easy, gluten-free meal prep. Lindsay Cotter is a gluten-free cooking pro. A nutrition expert and the creative force behind Cotter Crunch, she tests and tries new recipes on the reg, sharing only the best on her site and in her cookbook, Nourishing Superfood Bowls. She’s also a major meal prepper, regularly helping gluten-free eaters craft meal plans that will make their life easier throughout busy weeks—without sacrificing on taste. “There are two easy meals I recommend making on Sunday that can then be incorporated into different meals throughout the week,” Cotter says. “Stuffed bell pepper bowls and Mongolian beef and broccoli rice bowls. Make these two dishes on Sunday and you’ll have ingredients prepped to use in whole new ways throughout the week.” Here, she shares the ingredients list that has everything you need to meal prep a week’s worth of easy, gluten-free dinners for one person, including recipes for her two “core meals” and how to use those leftovers Monday through Friday (without getting totally sick of