March 06, 2020 at 10:30AM by CWC Game day watch parties often consist of very passionate sports fans, a few people who are just there for the snacks (let’s be honest), lots of cheering, and plenty of buffalo chicken dip. One thing not commonly found at the party? Healthy food. “Most concession stands, tailgates, and viewing parties are guilty of offering high-calorie foods,” says Ashley Martinez, MFN, RDN, LD, culinary dietitian at Kroger Health. “Being surrounded by all of this can make it difficult to stick to healthy habits, but it’s all about changing the way we think about food.” The last thing you want to do is waste time stressing about the health factor of the spread in front of you when instead you should be rooting for your favorite team. Enjoying a portion of that buffalo chicken dip is not a bad thing—we promise—but by adding a few healthy game day snacks to the table, you’ll be able to focus more on who’s winning and less on what you’re eating. To make sure you’re watch party-ready, we asked Martinez to share some suggestions for healthy ingredient swaps to transform your favorite party foods into healthy game day snacks with no extra effort. Bonus: You can find all her suggestions at Kroger, and by downloading the OptUP app, you can view additional ingredient swaps that are personalized to you the next time you head to the store. Keep scrolling for 3 healthy game day snacks that everyone at the
Category: Vegetarians
4 freezer staples that make plant-based cooking so much easier
March 06, 2020 at 03:00AM by CWC It’s a common misconception that in order to eat a primarily plant-based diet, everything has to be fresh. While a crisper bursting with colorful produce is certainly welcome, it’s not the only way to make plants the primary part of your meals. A majorly helpful hack in making plant-based eating easy—especially when there’s no time to go to the store is keeping your freezer stocked with some versatile go-tos. “I think of the freezer as the new modern pantry,” says clinical nutritionist Sharon Brown, CN. “Frozen is the new pantry for modern cooks.” Brown says that she aims to make 90 percent of her diet plant-based and the other 10 percent from humanely raised proteins. Healthy plant-based frozen foods that make cooking easier 1. frozen fruit “I always have frozen fruit on hand to add to smoothies, grain-free hot cereals, grain-free pancakes and quick desserts,” Brown says. The cool (no pun intended) thing about frozen fruit—and veggies for that matter—is that they are flash frozen at peak ripeness, so you are still getting all the amazing nutritional benefits that you would from buying your fruit fresh from the fresh produce section of the grocery store. 2. frozen vegetables Brown says one of her easy, go-to dinners is bone broth with veggies. “Frozen vegetables are a must when you’re in a pinch,” she says. “Simply sautee them with some olive oil, balsamic vinegar, and the bone broth, which adds collagen to the meal.” 3.
Just chill, because I’m about to tell you everything you’ve ever wondered about CBD gummies
March 05, 2020 at 04:00PM by CWC CBD or cannabidiol, the non-psychoactive element of the cannabis plant, continues to be the most-talked-about ingredient in wellness right now. From leggings to deodorants to lube, that good (wellness) kush is in almost too many things—including squishy gummy candies. But given that there are so many different ways to consume CBD—from powders and supplements to tinctures—are CBD gummies’ effects worth spending your hard-earned cash on? Here’s the thing: People turn to CBD for a number of reasons: to support thier sleep, quell anxiety, or fight inflammation. And boy do they sound great when your grandmother, sister-and-law, and coworkers sing their praises. But when you’re deciding whether CBD gummies (or CBD in any form) are right for you, remember that the science has yet caught up to most of CBD’s fanfare. “There is very little data from rigorous scientific research on the therapeutic effects of CBD,” J. H. Atkinson, MD, of the Center for Medicinal Cannabis Research at the University of California, San Diego previously told Well+Good. Still, though, the massive market for CBD (which is estimated to reach $24 billion by 2024) suggests that many people can make an anecdotal case for the ingredient. And Jessica Mulligan, founder of gummy CBD company Winged, believes that peoples’ interest in CBD in its gummy form (and others) really comes down to a need to calm the nervous system in a world that’s stress-inducing and fast-paced. “CBD nourishes an important system in our bodies called the endocannabinoid
The magnesium-rich snack a health coach swears by for better sleep and digestion
March 05, 2020 at 03:00AM by CWC Pumpkin gets a lot of hype in the fall, then everyone forgets about those big orange squashes for the rest of the year. Well, everyone except for Brit Trainor, RD, a health coach at Parsley Health, who believes they’re far more than just a decoration for your doorstep. Her pumpkin muffin recipe tastes just as good in October as it does in July. Pumpkins are loaded with so many nutritional benefits that they should be enjoyed year-round—especially their seeds. First of all, they contain a high amount of fiber—around a half day’s worth—which Trainor says helps keep you full for longer and helps moves things along in your gut, leading to better digestion. They’re loaded with an important mineral that provides many body-boosting benefits, including better sleep. “Pumpkin seeds are unusually high in magnesium, which is involved in many biochemical reactions in your body, including blood sugar control, heart rate regulation, muscle movements, protein formation, and energy creation,” says Trainor. “Magnesium also plays a role in supporting deep, restorative sleep via helping to maintain healthy levels of GABA, a neurotransmitter responsible for promoting sleep. Unfortunately, studies suggest that too many people get less than the daily recommended amount of magnesium in their diet, thus pumpkin seeds are an easy way to boost this important mineral.” Trainor says pumpkin seeds also help increase the production of nitric oxide in the body. “This helps to open blood vessels and circulate blood more smoothly, helping with
The newest alternative milk on the block: chia milk
March 04, 2020 at 03:00PM by CWC At this point in the alternative milk revolution, almond milk and oat milk are about as basic as pumpkin spice lattes and bathroom mirror selfies. While many healthy eaters wouldn’t dream of giving up their fave alternative milk, many are still in pursuit of the latest and greatest. What can we milk next… The answer: Chia seeds. Chia-centric brand Mamma Chia recently launched a (you guessed it) Unsweetened Chiamilk in two flavors: original and vanilla ($4.99 each). “It was truly eight years in the making,” the brand’s CEO Janie Hoffman says. “It’s been a dream of mine for that long.” Now that the chia milk finally has the taste and nutritional profile Hoffman was aiming for, it’s on the market and ready to drink. Here, she shares more about what exactly is in the drink and a registered dietitian weighs in on how healthy it really is. Plus, the verdict on how it tastes. (You know you want to know.) What is chia milk, anyway? Curious about what goes into the making of chia milk? Here’s a run-down of what’s in the product (which is organic and GMO-free): coconut milk, chia oil, chia protein, pea protein, calcium carbonate, guar gum, sunflower lecithin, natural flavor, vanilla extract, gellan gum, vitamin A, vitamin D2, and vitamin B12. Wait, is that coconut milk on the ingredients list? Isn’t this chia milk? Well yes, in the sense that coconut milk is the base into which the other
I’m a professional chef, and this is the plant-based meal I make every week
March 03, 2020 at 05:05PM by CWC [youtube https://www.youtube.com/watch?v=IfK9aDhqU_8] Meal fatigue is real. You can only make your favorite recipes so many times before your taste buds are begging you to switch things up. But for one chef, something that never gets old is fried rice. Especially when you make it the healthy way. With years of experience, it’s safe to say chef Dale Talde has mastered the art of cooking fried rice to perfection. He’s perfected his recipe with exacting detail, from the temperature of the pan to all the creative ingredients that boost the flavor. In an episode of Well+Good’s video series Cook With Us, Talde introduces a new way to make fried rice that’s so healthy you can enjoy it multiple nights a week. Better yet, you can make it in less than 30 minutes. Talde’s plant-based fried rice is loaded with veggies. Instead of actual grains, this heathy fried rice recipe is packed with a mix of cauliflower and broccoli rice, shiitake mushrooms, Brussels sprouts, kimchi, ginger, and other flavorful cooking staples that make it the ultimate healthy comfort meal. “Anything you can eat in a bowl on your couch with the TV on is a win for me, so this is exactly that meal,” he says. It also comes with creative toppings, like shredded seaweed. “To me, it adds another level of umami—that real nice savoriness you want in dishes that keeps you coming back to it. It makes it feel heartier.” While this recipe
The 4 most important things to keep in mind before switching to alt-yogurt for good
March 03, 2020 at 12:00PM by CWC [youtube https://www.youtube.com/watch?v=g7SaQnpe5rU] Is vegan yogurt as healthy as traditional yogurt? Here’s what an expert says. It’s been two years since Well+Good predicted the explosion of non-dairy yogurt in the refrigerated section at grocery stores across the country. And what a difference two years makes. Both traditional yogurt brands (such as Yoplait, Chobani, and Silk) as well as smaller upstarts (like The Coconut Collaborative, Lavva, and Siggi’s) have all released vegan yogurt products, using one of the many popular alt-milks as the base and adding in the gut-healthy bacteria many consume traditional yogurt for in the first place. If you’re curious about how these new alternative products compare to dairy yogurt, registered dietitian Tracy Lockwood Beckerman, RD, reveals some of the biggest things healthy eaters should keep in mind in the latest episode of You Versus Food. “Keeping up with the times, yogurt brands are pivoting to appease the growing demand for going dairy-free,” Beckerman says. While the rise in non-dairy yogurts is great news for healthy eaters who are dairy-free (either by choice or necessity), Beckerman does point out some big differences between traditional yogurts and these new stand-ins. “Alt-milks are not always a great swap nutrition-wise because [they] can be very, very scarce in the protein department and they can be high in saturated fat, too,” she says. For example, while a serving of plain Greek yogurt has around 20 grams of protein, Beckerman points out that some vegan yogurts have less
Why a ‘carbohydrate intolerance’ is a confusing—and controversial—buzzword in the healthy eating world
March 03, 2020 at 01:00AM by CWC Anyone who’s hosted a dinner party or gone out to eat with friends has probably encountered at least once the struggles of accommodating everyone’s dietary needs. Maybe it’s ensuring that your vegan friend has enough options on a menu without resorting to plain lettuce, or overhauling your Love Is Blind finale party menu because your sister-in-law has celiac. But while things like celiac disease or a soy allergy are fairly simple to grasp (this food = life-threatening for this person!), there are other conditions that are less so—particularly the extremely nebulous condition that is carbohydrate intolerance. It’s a term you likely have seen from Instagram influencers or floating around on Reddit, but what does it mean exactly? We asked experts to break it down. The double meaning of ‘carbohydrate intolerance’ Carbohydrate intolerance occurs when someone’s body does not appropriately metabolize certain forms of carbohydrates (after digestion and absorption) when they’ve eaten more than their body can tolerate. The most common form of it is lactose intolerance, which is when a person doesn’t produce the enzyme needed to digest lactose (the sugar found in milk and other dairy products). This can lead to bloating and an upset stomach when those specific carbs are consumed. FYI, this is very different from celiac disease. “Celiac is a genetic condition where, if present, the immune system activates in response to gluten, a protein found in wheat,” says Will Bulsiewicz, MD, a board-certified gastroenterologist and author of the
Snag the Instant Pot Aura slow cooker for a cool $60 today—that’s 54% off
March 02, 2020 at 09:53PM by CWC We love the Instant Pot for many reasons. Not only can it cook your food super fast, but it also has tons of different programs, allowing it to be much more than a pressure cooker. The Instant Pot Aura ($60) takes that multi-functionality and puts it into a slow cooker—that you can buy today for 54 percent off the regular price. The Instant Pot Aura typically retails for $130. Unlike the beloved Instant Pot Duo ($130), the Aura is a multi-use programmable slow cooker, not a pressure cooker. But, because of its rectangular cooking pot, it’s better for cooking larger dishes, like a whole medium-sized chicken. Both the Duo and the Aura function as a rice cooker, sauté pan, steamer, yogurt maker, and warmer. But, the Aura can also act as a stewing pot, roasting pan, and oven-style baking dish. All of these features can be accessed by pressing the preset buttons. Although the presets are super helpful, not everyone like to cook the same way. You can play with the presets and customize them so your meal comes out just how you like it. The pot can remember your changes for next time. The most delicious part about having a slow cooker is coming home to a delicious meal, like quinoa and black bean stuffed peppers, that’s warm and ready. Remember that your slow cooker is only intended for use on the counter. Don’t place it on or near a hot stove, or in
‘Meat extenders’ can make transitioning to a plant-based diet easier *and* cheaper
March 02, 2020 at 09:00PM by CWC Transitioning to a plant-based or flexitarian diet has been a big priority for many healthy eaters in 2020. But just because there’s a new interest in eating less meat doesn’t make it easy, especially if it’s been a big part of your plate for most of your life. Which is where the OG concept of “meat extenders” comes in. I admit, whoever came up with the term meat extenders isn’t winning any awards for marketing. (Feel free to wince at the image of a cut of beef engaged in some weird, unholy calisthenics.) Still, the concept behind this term is actually a great one for your health, your wallet, and the environment. What is a meat extender? Basically, it is a plant-based protein sources like lentils and beans that can be added to meat in home cooking to “extend” its reach—and reduce cost—in recipes. See? No creepy meat aerobics involved. It’s a practice that dates back to at least World War II, when government agencies encouraged mixing additional ingredients into the precious supply of beef and pork to make them last longer. (There were entire cookbooks published on the subject.) “Cooking for victory” became the rallying cry for winning the war in the kitchen. This has been a “eating cheap and healthy” hack that cooks have relied on for decades. But it’s one that can actually be treated as a way to make eating more plants and eating less meat a bit easier.