October 04, 2019 at 09:00PM by CWC For many healthy eaters, part of the their seasonal transition involves trading iced green smoothies for warm bowls of oatmeal. The nutritional benefits of the original healthy breakfast are impossible to deny: oatmeal is full of fiber (with about four grams per one cup cooked) and antioxidants. Here’s the thing though: most easy oatmeal breakfast recipes aren’t all that exciting. (Hey, we were all thinking it.) We asked healthy eating experts to name the easiest ways to make a bowl of oatmeal more interesting while reaping even more health benefits. Their ideas are sure to make it into your breakfast rotation all year long. 5 easy oatmeal breakfast recipes that are as interesting as they are healthy 1. Add an egg on top Whole In One author and registered dietitian Ellie Krieger, RD, likes adding extra protein to her bowl by adding an egg on top. “I love to make savory oatmeal bowls in the morning—or for lunch,” she says. “Just cook oats in water or milk, top with a fried egg, a sprinkle of Parmesan cheese, some chopped parsley, freshly ground pepper, and sea salt. You could even add some prosciutto if you are feeling racy.” Follow her guidance and your oatmeal will be full of flavor. 2. use it as a cruncy topper Another oatmeal hack Krieger has it to convert it into granola by cooking it in the oven at 300°F, separating it out into little clumps on parchment-lined paper.
Tag: Paleo
This paleo eggs Benedict will make you want to stay in for brunch every weekend
October 01, 2019 at 04:30AM by CWC If brunch is the highlight of Sundays, the lowlight is the lethargic feeling you get after scarfing down a plate of heavy food. And while we’re all for afternoon naps, sometimes sluggishness just doesn’t jive with your productivity goals for the day. The solution? Healthify your favorite dish, of course, starting with the queen of brunch: eggs Benedict. Give this café classic a paleo makeover with this simple recipe, using sweet potato toast for the base and a lighter hollandaise sauce to (generously) drizzle on top. The most important part of this whole DIY brunch sitch (besides the fact it helps you avoid waiting in a line that stretches down the block) is choosing the right eggs to star in your masterpiece. That’s why we teamed up with Pete and Gerry’s Organic Eggs—whose mission is to bring high-quality organic eggs from small family farms to homes across the country. Because organic does taste better. Jesse Laflamme, chief executive farmer at Pete and Gerry’s says to look for four things when shopping the egg aisle: the USDA Organic seal, the Certified Humane Free Range seal, rich golden yolks, and thick shells. If your carton checks those boxes, you’re set to start cooking a next-level healthy brunch. Watch the video for a step-by-step recipe for making eggs Benedict at home in your PJs. https://content.jwplatform.com/players/abqrEa01-AjgxWzQ7.js Continue Reading… Author Well+Good Editors | Well and Good Selected by CWC
7 healthy canned pumpkin recipes that are anything but #basic
September 30, 2019 at 06:57PM by CWC I’m not one of those people who goes out and orders a PSL at the first sign of fall—promise. And come October, I’m not lighting pumpkin spice candles or filling my home with pumpkin-themed decor. But one thing (basic or not) that I’m totally happy to do this time each year is search for inventive and delicious pumpkin recipes. Gutting pumpkins isn’t exactly how I want to spend all my time, so I take a much simpler approach when making pumpkin recipes and head for the canned foods aisle at the supermarket (or get some on Amazon). There are so many different ways to use it. Whether you’re into pumpkin mac and cheese, cinnamon rolls, or—believe it or not—hummus, you’re in for a real (trick or) treat. These canned pumpkin recipes aren’t #basic at all Photo: Beaming Baker 1. Pumpkin pie smoothie Green smoothies are cool and all, but this one uses pumpkin purée, maple syrup, and coconut milk for a drink that tastes just like pumpkin pie. Photo: Vegan Richa 2. One-bowl pumpkin bread Banana bread, who? This pumpkin-y option is where its at. Photo: Chocolate Covered Katie 3. Pumpkin mac and cheese With this canned pumpkin recipe, mac and cheese gets a majorly seasonal—not to mention creamy!—upgrade. Photo: Flora & Vino 4. Pumpkin hummus Give your hummus the fall treatment by blending up canned pumpkin and almond butter with your chickpeas. Photo: Minimalist Baker 5. Vegan pumpkin pie ice cream This
7 high-fiber foods every gluten-free eater should have on their grocery list
September 28, 2019 at 04:00PM by CWC There’s one crucial nutrient that many grain-free eaters risk missing in their diets. No, it’s not gluten (although they’re obviously not eating that one); it’s fiber. Why? Many traditional sources of fiber, like bran, barley, and whole wheat, contain gluten—a non-starter for people who have Celiac disease, a non-Celiac gluten intolerance, or a wheat allergy. Similarly, grain-free eating plans like the Paleo diet and Whole30 cut out grains entirely, which also nixes other gluten-free fiber sources like quinoa and brown rice. Not eating those foods inherently makes it a bit trickier to get enough fiber, and that’s a definite health issue. “Fiber in the diet is a critical part of our health, as it supports the digestive system including the microbiome and regular bowel movements,” says Ginger Hultin, MS, RDN, spokesperson for the Academy of Nutrition and Dietetics. “It has been linked to positive health outcomes including heart health through lowering cholesterol and reducing risk of colorectal cancers,” she adds. So, it’s pretty darn important. “Studies estimate that many adults get less than 15 grams of fiber per day, though recommendations state that adult women should get 25 grams and adult men should get 38,” Hultin adds. Looks like we’ve all got some work to do. Not sure what foods you can eat that are high-fiber and gluten-free? Here are some excellent options, as recommended by dietitians. 1. Flaxseed Fiber: 3 grams per tablespoon This seed is rich in fiber, says Hultin. Plus,
The rules for eating a plant-based burger are the same as eating a regular beef burger
September 21, 2019 at 08:00PM by CWC Not to brag, but we totally predicted 2019 would be the year of alt-meats. Not only do I live within spitting’s distance of innumerable joints slinging Beyond and Impossible Burgers here in vegan-friendly Los Angeles, but I have also spotted them on multiple menus in my Texas hometown, where “meat-free” typically registers as a slur. Alt-meat’s fast becoming a staple on menus at Burger King, Dunkin’ Donuts, White Castle, Carl’s Jr., and Subway, which signals a mainstreaming of the trend beyond any quinoa-eating old-school vegan’s wildest dreams. However, just because they’re plant-based doesn’t mean they automatically deserve a place at every meal. “We know that real burgers are not a health food, and these fake burgers are not meant to be a health food,” cautions Dana Hunnes, PhD, MPH, RD, senior dietitian at UCLA Medical Center. “They are meant to be a direct substitute for a meat burger that doesn’t harm any animals and reduces harm to the environment.” Still, she posits, they are technically better in some ways than a beef burger from a health perspective. Despite being processed, “they’re are not nearly as likely to be potential carcinogens since they are plant-based,” she says, referring to the scientifically-established link between red meat and cancer risk. Nutrition science journalist Max Lugavere takes a somewhat contrary view. “Every ingredient in these fake meat burgers has already undergone intensive processing on their own, often using heat and harsh chemical solvents, which then come together to achieve
Make your avo toast do the most by using this inflammation-fighting bread
September 19, 2019 at 10:30PM by CWC [youtube https://www.youtube.com/watch?v=vV93_CA35mI] Paleo bread is possible thanks to this delicious recipe. “Help, I’m eating so much avocado toast,” is a real Slack message I sent to one of my coworkers the other day. I had gone to Trader Joe’s while hungry, and bought a loaf of bread—a rare occurrence for me, since I typically follow a grain-free lifestyle. But on the other hand, bread is delicious, especially with avocado on top. I miss it in my everyday life. Thankfully, I can now have my toast and eat it too with this grain-free, inflammation-fighting Paleo bread recipe, courtesy of chefs Mia Rigden and Jenny Dorsey. “To enjoy Paleo bread, you don’t have to be a hardcore Paleo person,” Rigden says on the latest episode of Well+Good’s Alt-Baking Bootcamp series. “What I like about it is you’re getting some protein and there aren’t any refined carbohydrates or grains that are going to spike your blood sugar levels.” Beyond being gluten-free, the Paleo bread they make has some major health benefits. One of the key ingredients to get the alt-flour mixture right is flaxseed. “Ground flaxseeds, and flaxseeds in general, are super high in fiber which is great for your digestion,” Rigden explains. “It also helps to keep us full and it’s a great source of omega-3 fatty acids, which are highly anti-inflammatory.” So not only are you avoiding potentially inflammatory substances, you’re upping the ante by incorporating an ingredient that fights back against inflammation. Sign me
Here’s what a healthy plate really looks like when you’re doing Whole30
September 18, 2019 at 03:00PM by CWC Take out dairy, grains, added sugar, legumes, and alcohol, and what’s left to eat? That’s a central question for people trying the Whole30 diet, a month-long elimination style diet designed to help people better understand their food sensitivities and unhealthy food habits. Whole30 meal ideas feel a bit limited when you only have a few foods left to work with—meat, seafood, vegetables, eggs, nuts, seeds, certain oils, and some fruit. The eating plan, even though it’s designed to be short-term, isn’t for everyone. “It’s highly restrictive and that level of restriction can create an unhealthy mentality about food,” says NYC-based dietitian Natalie Rizzo, MS, RD. This isn’t to say you shouldn’t do it—many people have found it helpful to reset their relationship with sugar and processed foods—but it’s important to make sure you’re not deficient in nutrients. That means building your plate with the right macros from foods that are both Whole30-approved and delicious. “If you decide to do Whole30, you have to make sure you’re planning out your meals to make sure you’re eating enough calories throughout the day,” says Rizzo. To make things easier, check out this handy guide from Rizzo on building the perfect Whole30 plate every time. Photo: W+G Creative Vegetables should make up half of your plate “No matter what diet you follow, I always recommend half the plate should be veggies,” says Rizzo. That’s true for keto, paleo, Mediterranean, and yes, Whole30. You can eat any ones
Make healthy eating easy thanks to this technique used by the U.S. Army
September 13, 2019 at 12:00PM by CWC The word “cafeteria” transports me back to my high school days of shuffling through the lunch line with hundreds of equally-hungry teenagers. The chicken was dry, they (somehow?) managed to ruin pizza, and breakfast-for-lunch days were the only silver lining. So imagine my surprise when I learned that you could eat healthy in a cafeteria…if you go to one run by the U.S. Army. Army cafeterias operate under the “Go For Green” system (a version of the Stoplight Diet), which was started back in 2011 by General Mark C. Hartley, MD, of the Center for Initial Military Training as part of the Soldier Fueling Initiative. “What he saw was that recruits were really struggling in initial military training just based on their physical fitness status and their nutrition status,” says Maj. Brenda Bustillos, PhD, a nutritionist with the U.S. Army. The “Go For Green” program remedied the problem with a two-fold solution: labeling all prepared foods as red, yellow, or green, then redesigning the dining facilities (“D-facs”) to better direct troops toward performance-boosting foods. Once you know what foods belong in which color category and why (which we’ll touch on in a sec), the system becomes an intuitive, easy, and surprisingly fun way to game-ify your own healthy eating goals and habits. Even if you don’t have a gymnasium-sized “D-fac” in your own home, you can totally use the army’s system to stock your fridge and prepare meals that meet your specific nutritional
Give it to me straight: Is wheat bad for you?
September 13, 2019 at 01:00AM by CWC It used to be that reaching for two slices of whole wheat bread to make a sandwich was considered a healthy choice. But now, with popular eating plans such as Paleo and Whole30 taking wheat off the table entirely (no grains are part of either), wheat’s healthy reputation has come under fire. With grocery store aisles full of gluten-free substitutes, it’s relatively easy to get away with avoiding it all together anyways. On the other hand, wheat is “allowed” for followers of the Mediterranean diet, which is often heralded by doctors as the healthiest way to eat. Confusing, right? I called up Liz Weinandy, RD, a registered dietitian at the Ohio State University Wexner Medical Center, to set the record straight on wheat. Speaking of gluten, here’s what a registered dietitian has to say about cutting it out completely: [youtube https://www.youtube.com/watch?v=wn9XGWtvL1s] Is wheat bad for you? Not for most of us Despite its bad rap, Weinandy is quick to tell me that wheat has many positive traits beyond being cheap and readily available. “Wheat has beneficial vitamins such as B6, iron, zinc, and selenium, and is also a good source of fiber,” she says. Given the many benefits of a high-fiber benefit (it lowers inflammation, is linked to optimal gut health, and boosts metabolism), this last point is worth paying attention to. But according to Weinandy, not all foods with wheat are equally healthy. Shocker—a diet high in processed carbohydrates, like cookies, white bread,
Why experts want you to give a hard pass to the OMAD diet
September 10, 2019 at 09:44PM by CWC Another day, another acronym, another questionable diet. Today, it’s the OMAD diet, which is shorthand for the “one-meal-a-day” diet. I’m admittedly not a fan of fad diets in general, but just the name of this one makes me roll my eyes way back into my head. Limiting oneself to one meal a day sounds right off the bat like a deeply questionable idea. On the other hand, there are some potential benefits to intermittent fasting (IF), and limiting yourself to one meal a day would qualify as such. “The OMAD diet seems to be intermittent fasting to the extreme, where you fast 23 hours [per day] and eat one hour,” says Dana Hunnes, PhD, MPH, RD, senior dietitian at UCLA Medical Center. “The argument for it is that you will be eating fewer calories over the course of a day…and that you would dip into your fat reserves for energy utilization—meaning you’ll preferentially burn fat over carbohydrates.” As with other types of intermittent fasting, Hunnes says the main potential benefit to this diet is weight management. “Research shows that restricting eating to a smaller time window than the average American currently eats within may provide benefits for [healthy weight management], metabolic risk factor reduction, and chronic disease prevention,” adds Whitney English, RD. What’s intermittent fasting, exactly? Here’s the low-down from an RD: [youtube https://www.youtube.com/watch?v=qkGmfcg4Epc] With that said, English offers the first of several caveats to the OMAD diet. “The research in humans is