January 28, 2019 at 08:39AM by CWC Here’s the question every vegetarian and vegan dreads the most: “How do you get enough protein?” (The runner-up: “Don’t you miss bacon?”) It’s an annoying, but well-meaning question. After all, the most common forms of protein—you know, the macronutrient responsible for building muscle, repairing tissue, and assisting in vital bodily functions like blood clotting and the immune response—come from animal foods like chicken, fish, beef, and eggs. What do you do if you don’t eat those foods? Well, you can tell your mom/co-worker/random IG follower to calm down with that concern. It’s completely possible—nay, easy—to get enough protein (about 46 grams a day for the average woman) on a plant-based diet. Meat is not the protein end-all, be-all, people! However, there’s a slight catch that plant-based eaters need to know (so please don’t shoot the messenger). Beyond the whole “did it come from an animal or not” distinction, not all protein is the same from a nutritional standpoint. There are complete proteins, incomplete proteins, essential amino acids…it’s kind of complicated. And not knowing the difference is a big deal when you don’t eat animal-based foods. The protein “problem” for plant-based eaters First, an AP Bio refresher. Dietary protein is made up of different combos of 20 different amino acids, says Scarlett Full, RD and nutrition scientist at Growing Naturals. “The human body is able to produce 11 out of the 20 amino acids on its own. But the other nine must be obtained
Category: Vegetarians
Halp! What should I do if I’ve burned my tongue?
January 27, 2019 at 05:00AM by CWC There’s a high price to pay for wanting to feel cozy. As we try to get our hygge on, swaddled in a weighted blanket, it takes all of 0.02 seconds before—ack—you burned your GD tongue. That’s what you get for wanting a nostalgia-imbibing cup of cocoa or, God forbid, tea within 15 minutes of boiling it. Pop goes the hygge bubble, because when you burn your mouth, it feels like you’re dying and you never want to eat food again. First thing’s first: how legit is this burn? Even if it feels like someone committed arson in your mouth, there’s a slight chance you could be getting too worked up. Put the pizza down and pause…is this a sharp sting, or are you blistering? “Often times when eating hot foods, like pizza or coffee, you can experience a superficial burn of the mucosal lining of the mouth,” says Payam Daneshrad, MD, of Daneshrad Clinic ENT. “If a blister forms, it is best to leave it intact. If the blisters ruptures, a non-water soluble salve like Bag Balm can protect the raw area.” Next step: Cool down the mouth But maybe skip the sucking-on-an-ice-cube thing. There have been more than a handful of studies that frown on using ice to aid in the healing process, and the general consensus is that you want to use something that has graduated to liquid form. Yup, go the route of H20 or something decidedly refreshing. “Drink something cold
Asking for a friend: Is it bad to eat basically the same thing every day?
January 25, 2019 at 09:29AM by CWC Ask a healthy celeb or a wellness influencer what they like to eat, and you’ll probably hear something like, “I eat the same thing every day!” Classic answers include: smoothies (or Greek yogurt with berries), grilled chicken and veggies, salmon and quinoa, lemon water. It’s basically the Mark Zuckerberg approach to nutrition. Instead of wearing jeans and a hoodie 24/7, you’re streamlining healthy eating by just eating the same foods every day. While their choices do seem quite healthy (who doesn’t love a routine?), it begs the question: Is eating the same thing every day good for you? While some registered dietitians might find themselves drinking their go-to smoothie for breakfast every morning, or having the same salad at lunch, most will argue on the side of variety. “If your goal is to get or stay healthy, then variety in your diet is definitely important,” says Christine Palumbo, RDN, a Chicago-based dietitian. Here’s why you should be switching up what you eat on the regular: 1. You’ll get tons more nutrients There just might be something to that old saying “mother knows best.” “Mother nature has provided all the nutrients you need, and by eating a varied diet, it helps to ensure you’re going to get an adequate amount of all of those nutrients,” says Palumbo. We’re not just talking macronutrients like fat, protein, and carbohydrates, but all of the micronutrients, such as the vitamins, minerals and antioxidants that help keep your immune
22 mocktail recipes that prove booze is irrelevant
January 25, 2019 at 12:51PM by CWC A typical Friday night might include a little laugher, some great conversation, and a big pitcher of margaritas. Sounds perfect. By morning, though, you might be wishing you hadn’t sipped on something so strong. Ditching alcohol doesn’t mean skipping out on the rest of the fun, but you’ll need a few mocktail recipes to keep the party going. Mocktails don’t have to be boring or short on flavor. They’re easy and inexpensive to make, and most offer some health benefits to boot. We’ve gathered more than a few party-perfect recipes that won’t cause a hangover. Keep it classy with these mocktail recipes. Photo: Stocksy/Tatjana Zlatkovic 1. Red splash mocktail This drink features basically all of your favorite fruits: blackberries, raspberries, strawberries, apples, and cranberries. Together, they create a sweet mix everyone at your gathering will enjoy. Photo: SweetPhi 2. Cucumber melon spritzer No matter the time of year, a mix of cucumber, watermelon, and LaCroix is always refreshing. Photo: Like Mother Like Daughter 3. Sunrise grapefruit mocktail Tart grapefruit gets a sweet twist from the splash of grenadine in this bubbly concoction. Photo: April Golightly 4. Frosted lime spritzer This beverage requires nothing more than lime, lemon-lime soda, a little salt, and a thyme sprig for garnish. Photo: The Wooden Skillet 5. Spicy jalapeño margarita mocktail Like your ice-cold drinks with a little heat? Jalapeños spice up these citrusy margaritas. Photo: The Merry Thought 6. Watermelon mojito mocktail Ready for a drink that will meet all your hydration needs?
It’s not apple season, so just how old are the ones at your local supermarket?
January 25, 2019 at 11:30AM by CWC There are some foods that seem to go bad the second you get home from the grocery store. (Looking at you, mushy brown bananas.) But others, like apples, seem to last forever. And actually—you ready for this—it turns out that apples at most supermarkets can be over a year old. What?! Considering that we’re currently at peak apple season, I decided to do some investigating not only to learn how long apples last, but if eating supposedly year-old apples is actually safe. Is it true that grocery store apples are old AF? Well…yes. Your standard grocery store apple can be as old as 10 months if you buy them out of season. But they don’t naturally last that long—untreated apples only last for a few weeks. So what gives? This vampire-esque lifespan is partly because of chemicals used on apples before arriving in stores, says Alex Formuzis, the vice president of communications at the Environmental Working Group. “Unlike some other produce, insecticides and fungicides are both applied to apples,” Fourmuzis says—up to 16 different kinds of pesticides in all. The fungicides protect the apples from bad bacteria, and the pesticides protect them from insects and other pests (since, as Fourmuzis says, they naturally attract bugs). Some producers also add a food-grade wax made of fatty acids and long-chain alcohols. “There are also fungicides in the wax film applied to conventional apples that is used so those apples can stay in cold storage facilities for long periods of
Whole30 has a *lot* of rules—this cheat sheet summarizes everything you need to know
January 25, 2019 at 06:55AM by CWC It’s a familiar scenario in 2019: You meet a friend for dinner, and suddenly she’s swiping left on the bread basket, ordering her steak without the cream sauce, and treating the dessert menu like it’s covered in Zika germs. (Still a thing, FYI.) But before you start searching for a new companion with whom you can split your chocolate lava cake, consider the fact that her condition could be temporary. Like tons of other people, she may just be doing Whole30—a crazy-popular nutrition challenge whereby people ditch a few food groups for 30 days to in order to improve their health and eating habits. You might say that the program, developed by sports nutritionist Melissa Hartwig, helped launch Paleo-style eating back into mainstream territory. (Like Paleo, refined sugar, grains, legumes, and dairy are just a few of Whole30’s no-go ingredients—meals revolve around veggies, fruit, and animal protein instead.) And your mom, your aunt, and your BFF aren’t the only ones on board. Stars like Busy Philipps and Emmy Rossum are also fans. So why, exactly, has Whole30 caught on like a flaming sage bundle since it launched in 2009? According to Diana Rodgers, RD, a Whole30 coach and owner of Sustainable Dish, the program is a great way to re-evaluate your eating habits if you feel like they’ve veered off course. “In our modern food landscape, where we have 24/7 access to hyperpalatable [processed] food, we’re wired to seek out as many calories as possible,” she explains. “But by focusing
So, You Went Vegan. Here’s Why You’re Not Losing Weight
January 24, 2019 at 10:00PM Nine out of 10 people lose weight on the vegan diet. Here’s what to do if you’re not one of them. Continue Reading… Author Neal Barnard, MD | Life by Daily Burn Selected by iversue
These 3 foods are *the worst* for your metabolism, according to Jillian Michaels
January 24, 2019 at 07:58AM by CWC When you take a look the ingredients that rev up your metabolism, a few stand out. Namely, fiber (particularly from “real” foods like fruits and veggies) and iodine-rich options like seaweed. For every metabolic superhero, though, there’s an alternative eat out there that works the opposite way, sabotaging your body’s calorie-burning prowess. “The two things that are predominantly in control of your metabolism are your endocrine system and your hormone balance,” says Jillian Michaels, creator of the My Fitness app and former trainer on The Biggest Loser. Thus, when you chow down on something that disturbs these things, your metabolism gets thrown for a loop, too. You may have already guessed some of the nutritional villains that Michaels names as the worst for your metabolism—cough, sugar, cough—but below you’ll get the full scoop from the celeb coach herself, with a bit of added insight from nutrition experts. Keep reading to find out which foods you should avoid for a healthy metabolism. Photo: Unsplash/Joanna Kosinska 1. Sugar Not-so-shockingly, Michaels names sugar as one of the greatest culprits of a sluggish metabolism. Why? After savoring a dessert, she explains, your blood sugar spikes. This causes your cortisol and insulin hormone levels to increase, in an effort to level things out—and it can eventually lead to metabolic disruption if left unchecked long-term. “Hormones work in a symphony, and there are tons of them,” explains Michaels. “So ultimately, when we’re looking at metabolism, we want to make sure that we have the right hormones
7 recipes for buckwheat waffles because weekends deserve to be savored
January 24, 2019 at 04:00AM by CWC Maybe your ideal morning looks like waking up early, going to yoga, and then coming home and making breakfast. Or maybe your ritual is to eat your breakfast in bed, coffee and newspaper next to you on the nightstand, before getting up and getting stuff done. Whatever that ideal looks like, there’s a high chance that waffles can make it that much better. The brunch staple has a rep for being about as healthy as a frosting-covered piece of cake. It’s not unwarranted—usually made with flour, and coated in maple syrup, it can seem more suited for dessert than breakfast. But it doesn’t have to be that way. Waffles can be downright good for you if you sub the primarily ingredient, flour, with buckwheat. Despite its misleading name, buckwheat isn’t wheat at all; the pseudograin—which, like quinoa, is actually a seed—is completely gluten-free. It’s been linked to lowering cholesterol and stabilizing blood sugar levels, which means unlike your typical brunch entree, it won’t make you need a nap later. Rounded up here are seven buckwheat waffles recipes, all resulting in the perfect light-yet-crispy breakfast you’ll crave all week. Is it the weekend yet? Photo: Unconventional Baker 1. Coconut-vanilla buckwheat waffles Instead of getting its sweetness from syrup, this recipe from Unconventional Baker works a few smart ingredients right into the batter: coconut water, creamy almond butter, cinnamon, and vanilla bean. Top it off with berries and voilà—brunch is served. Photo: The Healthy Maven
Dinner is a snap with this speedy vegetable stir-fry
January 23, 2019 at 07:23AM by CWC This January, healthy food chef and beauty guru Sophia Roe is here to help you lay the foundation for year-long healthy eating success—no dieting or juicing required. Hi beauties! We’re deep into (Re)New Year and by now, you’ve made over your pantry, created a whole new morning routine, and perfected easy homemade sauces you can use to punch up your meals. There’s one final tool I want to give you that will help keep all the amazing healthy habits you’re developing this month carry over long past President’s Day: having an amazing, easy recipe ready for those nights when you come home late and are too tired to figure out what to cook. (In other words, those moments when all your good, healthy intentions are likely to get left behind.) I think sometimes we get intimidated or scared by all the mouth-watering photos we see when scrolling through IG. Anything that looks that good must be fussy, time consuming, and therefore won’t suit our upside down, topsy-turvy lifestyles. Guess what: That’s totally untrue! Some of the healthiest and most beautiful meals can be made in under 30 minutes with all the tools you’ve been working with since beginning your new routine. A simple can of organic lentils sautéed with some shallot, lemon zest, and some garlic over a yummy piece of GF toast takes less than ten minutes to whip up. Steaming any vegetables you have in the refrigerator and topping them with