August 31, 2019 at 04:00PM by CWC When it comes to bedtime snacks, there’s a reason why sugar doesn’t typically make the list. While foods with tryptophan, vitamin D, or magnesium can help you drift off to dreamland, foods high in sugar and saturated fat are actually associated with disrupted sleep patterns, and eating sugar late in the day can potentially affect melatonin production. But… the best part of dinner is dessert, so what’s a person with a sweet tooth to do in the evening? Meet your new BFFs, low-glycemic desserts. These treats still taste sweet but because they use less sugar and refined flour (and incorporate healthy fats and fiber), they won’t make your blood sugar levels spike to such extremes as with traditional desserts. That means no sudden before-bed energy bursts to keep you up longer, and less chance of disrupted snoozing. You can have your cake and eat it too—while still clocking in a solid night of sleep. ad_intervals[‘419088_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘419088_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Keep reading for 10 low-glycemic desserts to satisfy your sweet tooth. Photo: Inspiring Pretty 1. Microwave mug brownie This brownie is just as chocolate-y and gooey as you want from a decadent dessert, but it won’t mess with your blood sugar levels. The secret is using coconut flour in place of regular flour (for extra fiber) and coconut sugar instead of the refined stuff. The recipe also calls for raw cacao, which is high in antioxidants.
Tag: Paleo
The ‘power couple’ nutrients you should eat together every day
August 30, 2019 at 07:42PM by CWC Rob Base and D.J. E-Z Rock once sang: “It takes two to make a thing go right”—and the lyric rings true for both relationships and healthy eating. Certain foods work to nutritionally complement one another in the same way mac ‘n’ cheese electrifies your tastebuds. That’s why the folks over at Harvard Health have named three specific nutrient pairings that are just too good for you to keep apart. In a recent edition of the Harvard Health’s “Focus on Nutrition” newsletter (much of which is reprinted here), the health pros from the esteemed university dropped need-to-know knowledge into my inbox. In short, certain nutrients come together as “power couples.” They’re the J. Lo and A. Rod of cuisine—and once you get the knack of pairing them together, your basically become a diet-hacking queen. The 3 best nutrient pairs, according to the great minds of Harvard. For extra-strong bones: Vitamin D and Calcium You learned it on from old Yoo-hoo commercials, but I’ll repeat it again here: calcium helps build strong bones. According to Harvard Health, calcium is principally absorbed through the small intestine—a process that benefits from the help of good old Vitamin D. “Calcium is important because it strengthens bones, but the body often needs vitamin D’s assistance to absorb the nutrient,” write the experts. ad_intervals[‘419712_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘419712_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Currently, the National Institutes of Health (NIH) recommends males and females between the ages
The expert-approved formula for building a perfectly healthy lunch every single time
August 30, 2019 at 03:00PM by CWC Let’s face it—lunch is pretty important, but often gets forgotten due to work stress and back-to-back appointments. Or it’s grabbed in a rush at the nearest fast-food eatery. Either way, we all could do a better job with our mid-day meal. “Living in such a busy society, lunch is usually eaten away from home and sometimes on-the-go. This means you’ll need to plan in advance to ensure you have enough of the right foods with you, or you’ll need to stop and think rationally when ordering out versus just going with what seems easiest in the moment,” explains Kelly Jones MS, RD, CSSD, LDN. You also want to make sure what you prepare at home is both exciting and filling so that you don’t end up going out to get something in addition, says Maggie Michalczyk, MS, RD. “You want to have the right thing to fuel the rest of your day and be able to tackle the rest of your tasks without feeling like you’re in a food coma,” she says. ad_intervals[‘419565_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘419565_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); But easy, healthy lunch ideas that aren’t just a sad desk salad have been pretty hard to come by…until now. Use this guide to make building the perfect lunch a total cinch. Your winning lunch formula, broken down “At any meal, I encourage clients to include a protein source, starch, vegetable or fruit, better-for-you fats, and flavor. This
Wait, you’re not putting cranberries on everything? Here’s why you’re about to see this super fruit everywhere
August 29, 2019 at 04:30AM by CWC Ever have a flashback to when kale wasn’t cool (#tbt)? Well, there’s a new crew of superfoods about to hit your plates and IG feeds. We teamed up with Ocean Spray to clue you in on the trends. Learn about all six craze-worthy foods here, and keep reading to find out why the health benefits of cranberries earned it a spot. Nope, cranberries officially aren’t just for Thanksgiving anymore. If you haven’t heard, the bright berry has been buzzing all year long, and we’re calling it as the superfruit taking over the wellness scene. Besides being so satisfyingly tart (they pair well with both your sweet and salty faves), cranberries have a ton of health-boosting potential—so we asked Eliza Savage, RD at Middleberg Nutrition, and Barbara Mendez, nutritionist and pharmacist, to explain why, exactly, we should be adding them to our plates. ad_intervals[‘413612_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘413612_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); “I like to think of superfoods as a great garnish to any meal,” Savage says. “It’s a great way to increase the flavor and nutritional profile—without a ton of work. Your digestive system will thank you!” Scroll down for the lowdown on all the health benefits of cranberries, plus omg-delish ideas for how to start adding them to your diet. Benefits of cranberries So what makes cranberries so super compared to all the other fruits in the produce aisle? According to Mendez and Savage, their benefits are legit,
Here’s why endive is the paleo hero ingredient you’re about to see everywhere
August 29, 2019 at 04:30AM by CWC Ever have a flashback to when kale wasn’t cool (#tbt)? Well, there’s a new crew of superfoods about to hit your plates and IG feeds. We teamed up with Ocean Spray to clue you in on the trends. Learn about all six craze-worthy foods here, and keep reading to find out why the health benefits of endive earned it a spot. On your quest to get your greens in, it’s easy to default to throwing spinach, kale, or arugula into a bowl and calling it a day. Besides, the taste of your greens-of-choice isn’t always the main showstopper, but more of a vehicle for the real yummy stuff (like that vinaigrette you finally perfected). But a different veggie base is threatening to steal the salad spotlight—and its unique flavor can stand on its own. Enter: Belgian endive—the elegant-looking (and sounding, tbh) member of the chicory family that’s making its case to be the leafy green of 2019. ad_intervals[‘413808_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘413808_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); If you’re unfamiliar with the up-and-coming superfood, you can pick endive out of the produce section by its oval-shaped head and boat-shaped white leaves with yellow or red-purple tops. It’s known for being fresh and crunchy, and though its slight bitterness might seem like a turnoff, don’t be intimidated. The benefits of endive make the case for why it might soon be taking over your plate. Keep scrolling for insight on the health benefits of endive AKA your
Get ready for it—Butternut squash’s moment has officially arrived
August 29, 2019 at 04:30AM by CWC Ever have a flashback to when kale wasn’t cool (#tbt)? Well, there’s a new crew of superfoods about to hit your plates and IG feeds. We teamed up with Ocean Spray to clue you in on the trends. Learn about all six craze-worthy foods here, and read on to find out why the health benefits of butternut squash earned it a spot. Sweet potato will probably always be the darling of the gluten-free set, but a different orange veggie is encroaching on its reputation as most-loved root veg: butternut squash. Though butternut squash isn’t new to the wellness scene, we’re declaring 2019 the year it officially stakes its claim among the veggie it-crowd—and for good reason. It offers a lighter alternative to sweet potato with less sugar, carbs, and calories, but still provides all the versatility that makes sweet potato a go-to paleo or Whole 30 ingredient. ad_intervals[‘413629_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘413629_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); In fact, the vitamin-packed veggie is potentially even more swap-friendly than its starchier cousin, evidenced by its selection as the star ingredient in healthified recipes that are blowing up the foodie sphere (think pastas, pizzas, and yes, even waffle fries). Want to know the deets on the case for adding the fiery-colored squash to your plate? We asked Eliza Savage, RD at Middleberg Nutrition, and Barbara Mendez, nutritionist and pharmacist, to fill us in. Keep reading for more intel on the health benefits of butternut squash. Benefits of butternut
The 9 best YouTube cooking channels to turn healthy eating inspiration into a reality
August 26, 2019 at 09:40PM by CWC Watching other people cook is one of life’s simple pleasures. I tune into the Food Network each and every time I go to the gym, and the “recommended” section of my YouTube account paints a pretty powerful picture of my digital foodie identity. The video-centric social platform is home to 294 million yoga tutorials and an infinite amount of barre content, but IMO—the best YouTube cooking channels provide something special for those of us who just doesn’t feel like reading recipes culled from Pinterest. The content makers on YouTube roll out everything from meal prep hacks and nutritious one-off weeknight meals to product reviews and tips from nutritionists. Well+Good’s very own YouTube series You Versus Food asks dietitian Tracy Lockwood Beckerman, RD, to break down 2019’s buzziest ingredients. And Alt-Baking Bootcamp gives your most beloved desserts (like banana bread and birthday cake) a nutritionally strategic makeover. To get started, hit “subscribe” on these channels. ad_intervals[‘418258_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘418258_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); The 9 best YouTube cooking channels for healthy recipes, advice, and more [youtube https://www.youtube.com/watch?v=KEN4FGUIJvY] 1. Alt-Baking Bootcamp: For reimagined desserts that are 100 percent delicious You deserve desserts and our resident eating experts, nay magicians, help you prepare healthier options of all your faves. Just hit play for brownies, chocolate chip cookies, blueberry pie, and lemon bars. [youtube https://www.youtube.com/watch?v=Rof-B24i37s] 2.You Versus Food: For all your FAQs on the diet darlings of today Well+Good’s You Versus Food is like
The 5 golden rules for healthy eating, according to a doctor and an RD
August 25, 2019 at 10:00PM by CWC Unless we’re talking puppies, avocados, or Taylor Swift songs, I am of the belief that less is more—especially when it comes to healthy eating. No, I don’t mean less food—I mean less complication. It can be incredibly easy to get caught up in all the different eating plans—I say this as someone who has been on paleo, keto, vegan, plant-based, raw food, macrobiotic, and probably 12 other types of diets in her lifetime. It’s confusing! It can be hard to cut through all the chatter to know how to eat, something that was touched on during our most recent Well+Good TALK event. “It doesn’t have to be that complicated,” Katlin Smith, CEO of Simple Mills, said. “So while there’s a lot of noise out there, there’s actually a lot of things that we do know work very well. It’s not actually that mysterious.” Or at least, it shouldn’t be. Here, the top five tips we learned about simple healthy eating from Smith, Brigitte Zeitlin, RD, and Ruvini Wijetilaka, MD. (Because, Elle Woods voice: What, like it’s hard?) ad_intervals[‘418108_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘418108_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); 1. Simple ingredients (ideally from whole foods) are better “Think about eating simple ingredients that you can pronounce, that you and your body know,” Smith said. Dr. Wijetilaka agreed. “Try to eat whole foods with the least amount of ingredients,” she said. “Ideally something that’s not packaged—and I get it, we’re all busy!
5 low-glycemic breakfasts that still feel—and taste—like a treat
August 24, 2019 at 12:00PM by CWC Mention to any MD or dietitian that you experience afternoon fatigue on the reg and they’re bound to ask you: What are you having for breakfast? This probably won’t come as a shock, but foods high on the glycemic index—aka insulin and blood sugar spikers—are bound to lead to an energy crash later. If your idea of a perfect morning is savoring a sweet pastry with your cup of coffee, this can be a major bummer. Fortunately, healthy workarounds around—and we’ve done the hard part of finding them for you. Rounded up here are six breakfast ideas that still taste sweet, but because of smart substitutions, their GI scores stay low. Keep reading for 5 low-glycemic breakfast ideas. Photo: Becks Lives Healthy 1. Banana and egg white stovetop oatmeal Protein and healthy fats help with nutrient absorption, working to keep blood sugar levels steady—even if you’re having something a little sweet. That’s why adding an egg to banana cinnamon oatmeal works so well. You’re still getting that hit of sweetness, but you’re also getting a healthy dose of protein, healthy fats, and fiber. ad_intervals[‘416835_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘416835_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: Joy Food Sunshine 2. Peanut butter breakfast bars These bars feel like a creamy, decadent dessert, but because peanut butter is full of protein—and a scoop of protein powder is added for good measure—they won’t leave you bouncing off the walls later. They’re also made with
Avocado mayo is living proof that the green fruit makes everything taste better
August 22, 2019 at 04:20PM by CWC If you want to make healthy foodies freak, here’s a tip: put an avocado on it (or in it). I don’t just mean on your morning avo toast. I’m talking 200-level stuff, like turning the fruit into Paleo- and keto-approved avocado mayo. Unlike traditional mayonnaise, which typically uses soybean oil and also contains ingredients like added sugar and “natural flavors,” you can have your mayo and make it healthier, keto- and Paleo-approved mayonnaise (while still having it taste good!) using avocado oil, eggs, vinegar, and salt. That’s it. Speaking of avocados, here’s what a registered dietitian thinks about everyone’s favorite fruit: ad_intervals[‘93628_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘93628_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); [youtube https://www.youtube.com/watch?v=n5D6Xr1gg7c] Using avocado oil ensures that the mayo is filled with what are considered good, healthy fats (the monounsaturated ones). “It’s [also] high in oleic acid (an omega-9 fatty acid), which is thought to have anti-inflammatory and immune-boosting properties,” says Michelle Dudash, R.D.N., chef and author of Clean Eating for Busy Families. And of course eggs are another key ingredient for avocado mayonnaise that’s a keto- and Paleo-favorite dietitians love. “Eggs contain all the essential amino acids your body needs. Plus, your body is able to fully absorb all the protein from the eggs to help lower blood pressure, optimize bone health, and help to increase muscle mass,” registered dietitian Tracy Lockwood Beckerman, RD previously told Well+Good. So what can you use avocado mayonnaise for? The condiment can be