June 14, 2019 at 02:00AM by CWC With its distinct, bread smell wafting down the street, you know you’re near a Subway before you even see it. And you’re probably never that far from one either—the fast food sub chain has more than 40,000 locations, which is even more than McDonald’s. (Let that sink in for a sec.) Because the whole point of Subway is to customize your sub, it’s pretty easy to stick to the healthy eating plan of your choice when you visit—even if you’re vegetarian, on the Mediterranean diet, or a fan of Paleo. Want proof? Registered dietitian Kim Melton, RD shares her top Subway healthy options for each of the three aforementioned eating plans. Even if you don’t stick to a specific diet, her insight is there to provide a little guidance when ordering. Keep reading for all the intel. Vegetarian Menu picks: Veggie Delite chopped salad; Veggie Delite sandwich ad_intervals[‘398958_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘398958_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); What an RD says: Subway has a whole salad menu, but this is the only vegetarian and vegan-friendly option. While it’s full of great veggies like lettuce, cucumbers, olives, onion, and tomato, Melton points out that it’s lacking in protein. “If you’re a vegetarian who eats eggs and cheese, I recommend adding that,” she says. You can also get the same exact meal in sub form (the six-inch size), and if you do so, Melton says to opt for whole grain bread, which she says
Category: Vegetarians
How to make the Mediterranean diet work for you if you’re gluten-free
June 13, 2019 at 10:49AM by CWC As far as healthy eating plans go, the Mediterranean diet is the gold standard in many experts’ eyes. Its benefits are extensive and backed by years of research, it’s not overly restrictive, and it’s pretty easy to follow. Plus, who wouldn’t love a plan that encourages carbs and even a bit of wine now and then? However, the pro-carbs stance of the Med diet can make it a challenge for gluten-free eaters. If you have Celiac disease, you’re not about to partake in a pasta feed or even have a slice of whole grain toast with your breakfast—even though both things are approved on the diet—because you literally cannot digest those foods. Is there a way to benefit from this healthy eating plan while cutting out gluten? Absolutely! Here are some tips from dietitians on how to make it work for you. ad_intervals[‘400889_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400889_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); 1. You can still eat carbs—just ditch the gluten “Carbohydrate-rich foods, including vegetables, fruit, beans/legumes, whole grains, and nuts, are nourishing sources of vitamins, minerals, antioxidants, and fiber. Not only do these foods provide a source of energy, they’re also rich in microbiome friendly fiber to help support healthy digestion and overall health,” says EA Stewart, MBA, RD, CLT. Which is why carbohydrates are an important part of the Mediterranean diet. So if you can’t have gluten, simply nix the whole grains contain gluten (like wheat, barley, and
The air fryer makes the cloudiest, crunchiest cauliflower gnocchi *ever*
June 13, 2019 at 07:58AM by CWC You know those rare moments in life when something you already love (like, LOVE) somehow gets even better? Examples include when Oreo’s got an extra layer of cream between the cookies, or when High School Musical 3 made it to the big screen. Well, I’ve found the one-up of the century: a way to cook Trader Joe’s cauliflower gnocchi that yields a batch of golden clouds. Somewhere, the gluten-free gods are singing Leonard Cohen’s “Hallelujah.” Food blogger Rachel Mansfield recently did the internet a solid by posting a hack that takes cauli-gnocchi from mushy to magnifique. There are countless ways to prep the alt-pasta, but according to Mansfield (and me! I agree, I agree!) your very best bet is popping those babies in an air fryer. “I’m a bit late to the air frying game over here and I’m definitely not the first to cook cauliflower gnocchi in the air fryer. But oh my gosh—it is GOOD,” Mansfield writes on Instagram. ad_intervals[‘400774_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400774_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); The process couldn’t be easier. All you need to do is spray the gnocchi with your choice of oil, throw it in the air fryer basket, and cook for 15-18 minutes while giving it a good shake every once in a while. (In my experience, you can skip the oil altogether.) Once the timer goes off, you’ll have a serving of gnocchi that are the slightest bit crunchy on the
Are your veggies boring you? Here’s what you’re doing wrong, according to a nutritionist
June 12, 2019 at 08:45AM by CWC I’m ashamed to admit it, but I was once the type of person who screamed “veggies are boring” from the rooftops. Fruit? Fun and fresh, always. But unless the vegetable was smothered in peanut butter, hummus, or ranch dressing, I was completely uninterested. That is until I learned some quick tricks that changed everything. As a dietitian, McKel Kooienga, MS, RD, LDN, founder of Nutrition Stripped, hears that phrase all too often, and she’s quick to inform people that if vegetables are boring you, you’re simply not doing it right. “I hear people say the reason they don’t eat or enjoy vegetables is that they’re boring or taste bland. My answer to that is they probably haven’t cooked them or seasoned them well enough,” she writes on Instagram. “Vegetables are full of flavor and add a fantastic texture depending on the cooking and preparation method. In addition to how you cook the vegetables and how you prepare them is how you season vegetables. I promise vegetables can be delicious and a part of every meal you can start getting excited about.” ad_intervals[‘400431_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400431_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Through some simple techniques even beginner chefs can utilize like a pro, you can instantly turn something you despise into something you crave. Take it from me: Broccoli was on my no-way-in-hell list, and now I eat it multiple times a week. Miracles do happen. The next time you’re
The 16 best high-protein foods for vegetarians, according to a registered dietitian
June 11, 2019 at 05:05PM by CWC [youtube https://www.youtube.com/watch?v=Fz8TQpJ3ZEs] Finding good and good for you protein options when you’re a vegetarian can seem like a difficult feat. But before you make yet another veggie burger for lunch (yawn), check out the most recent episode of You Versus Food, where Tracy Lockwood Beckerman, RD, shares her favorite vegetarian protein foods (including some unlikely picks) that will keep you full and focused all day long. One of Beckerman’s favorite options is chickpea pasta (such as Banza Chickpea Elbows, $13 for a two-pack, or Explore Cuisine Organic Chickpea Fusilli, $25 for a six-pack). “Eating chickpea pasta is a super easy way to deliver some high-quality amino acids to the bod,” she says. Plus, a two-ounce serving can pack in around 14 grams of plant-based protein, she says, which will keep your energy levels sustained much longer than your typical linguini. ad_intervals[‘399879_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘399879_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); She also says that you can get some sneaky proteins from whole grains. No, they’re not just carbs—Beckerman says grains like oats and quinoa have a decent amount of protein per serving, too. (Oats have six grams of protein per cup cooked, while quinoa offers up eight grams per cup cooked, ICYMI.) Wait, but didn’t she mention more vegetarian proteins than this? Sure thing—but you should watch the full video to get the gist of it. You won’t be choking down a sad veggie burger again any time soon with
New research finds some truth in that old school advice about an ‘apple a day’
June 11, 2019 at 04:00PM by CWC As if you needed another reason to consider the Mediterranean diet, new research presented at the American Society for Nutrition‘s 2019 conference suggests that a diet high in fruits and vegetables is directly linked to better cardiovascular health and lower risk for stroke-related deaths—even in young adults. Turns out there’s really something to that “apple a day” saying after all. Researchers from Tufts University looked at 266 surveys on the subject of over 1.6 million people in over 100 countries around the world; in other words, their conclusions are a big deal. The team created a model based on existing research and data to estimate how many heart disease and stroke-related deaths were caused by diets low in produce consumption. The researchers concluded that diets low in fruit likely resulted in 521,395 coronary heart disease (CHD) deaths and 1.3 million stroke deaths, while diets low in vegetables likely caused 809,425 CHD deaths and 210,849 stroke deaths. (The research has not been published yet in a peer-reviewed journal.) ad_intervals[‘400139_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400139_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); While the findings are newsworthy because of the sheer amount of people taken into account, they aren’t that surprising—at least they shouldn’t be. Healthy eating plans may have different views on meat, fats, or carbs, but the one trait they virtually all have in common is that they are rich in fruits and vegetables. An easy way to up your daily produce intake:
This healthy artichoke dip will make you the most popular person at your next party
June 10, 2019 at 11:41AM by CWC One of my favorite magic tricks is turning classic albeit unhealthy comfort foods into good-for-you snacks. Feel like a Twix bar? Dates, nut butter, and maple syrup easily replace that sugary caramel. Mac-and-cheese? Pumpkin, coconut milk, and nutritional yeast creates a creamy texture more velvety than Velveeta. And then there’s artichoke dip, a party favorite. You’d think from the name that artichoke dip would be healthy, but (sorry) it’s often not. Heaps of cheese, cream cheese, and mayonnaise pretty much cancel out the spinach and artichoke. Here’s the thing though: If you let the namesake vegetables be the star of the show, it makes for a truly nutritious snack. Well+Good Wellness Council member McKel Hill, RDN, celebrates spinach artichoke dip as intended, allowing each healthy ingredient to shine. In addition to spinach and artichoke, Hill’s recipe calls for cauliflower, cashews, unsweetened almond milk, nutritional yeast, garlic, dijon mustard, lemon juice, salt, pepper, and gut-friendly miso. Scoop it up right up with crudités and tortilla chips, or use it as a sauce on vegetables and pasta. ad_intervals[‘399850_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘399850_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Hill’s makeover of artichoke dip also makes it vegan and dairy-free in the process. All the fiber with none of the digestive distress? Now that’s a wellness win. Head to Hill’s site for the full recipe. More in the mood for ranch? There’s a healthy way to make that, too. Plus, join Well+Good’s private Cook
The top ways to care for your health when getting more sleep simply isn’t an option
June 10, 2019 at 09:45AM by CWC There are a few health true-isms that everyone agrees on: Drinking enough water is important, even the most basic exercise is better for you than nothing, and a good night’s sleep is essential to health. That’s because your body does a lot while you snooze. Throughout the night, your body switches three to five times between REM sleep (when you dream) and deep sleep (the restorative phase, when you don’t). This cycle is controlled by your circadian rhythm, which affects how every cell and organ in your body functions. If you don’t hit enough restorative REM cycles throughout the night, you’ll disrupt your circadian rhythm so that your body isn’t able recharge—and you’ll feel tired and sluggish when you wake up the next day. “A lot of [people] undervalue the importance of getting enough sleep. But there is so much evidence about importance of sleep to our health, it’s overwhelming,” says Wendy Bennett, M.D., an associate professor of medicine at Johns Hopkins University School of Medicine who specializes in obesity and preventative medicine. She notes that a lack of sleep is linked to everything from obesity, depression, and heart disease to an increased risk of getting in a car accident. ad_intervals[‘399826_div-gpt-ad-7435403-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘399826_div-gpt-ad-7435403-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-7435403-3’);}); } }, 100); However, if you’re a new parent, a caretaker, or often work the night shift, getting more sleep simply might not be an option—and hearing people recommend it can be…frustrating at
Skimping On Fruits & Veggies? You’re More Likely To Die From This, Study Finds
June 08, 2019 at 04:31AM Yet another reason to get your five-a-day. Continue Reading… Author Stephanie Eckelkamp | Life by Daily Burn Selected by CWC
Skimping On Fruits & Veggies? You’re More Likely To Die From This, Study Finds
June 08, 2019 at 04:31AM Yet another reason to get your five-a-day. Continue Reading… Author Stephanie Eckelkamp | Life by Daily Burn Selected by CWC