June 26, 2019 at 12:07PM by CWC When we talk about the concept of “health,” we sometimes forget that our brains are part of the holistic wellness equation. Ancient modalities like yoga and meditation call upon the power of the organ between our ears to change our perspectives, and by extension, our lives. And functional medicine doctor Mark Hyman, MD, has a few other ideas for keeping the lights on upstairs. “In order to keep up with my busy life, maintaining optimal health and an optimal brain becomes a top priority,” wrote the doctor in an Instagram caption. “When your brain is functioning well, you have more energy and life just gets better.” Can I get a praise hands emoji for that? Dr. Hyman shared the six daily well-being practices he uses to foster a healthy brain. Keep scrolling for a healthy brain checklist straight from a functional medicine doctor View this post on Instagram In order to keep up with my busy life, maintaining optimal health and an optimal brain becomes a top priority. When your brain is functioning well, you have more energy and life just gets better.⠀ ⠀ 1. Eat plenty of healthy fat. My brain worked pretty well before but embracing fat (even good saturated fats like coconut oil and MCT oil) pushed my mental clarity through the roof. ⠀ ⠀ 2. We need about 30 grams of protein per meal to build muscle. When you lose muscle, you age faster and your brain
Tag: Paleo
How to make the healthiest, most ethical and sustainable food choices if you eat meat, dairy, and eggs
June 21, 2019 at 09:54AM by CWC The evidence is pretty overwhelming that one of the biggest things people can do for the environment (and their health) is cut back on animal foods. Beef production produces 13 times as many greenhouse gas emissions as vegetable proteins like beans and lentils, according to the Environmental Working Group. Two-thirds of all agricultural land is used for beef and dairy cows. Even eggs and milk create a greater carbon footprint than plant-based foods. Yet many meat eaters argue that eating meat, when sourced ethically and sustainably, can be good for soil health and can help reverse the damage that big agriculture has done to the environment. Others say that it’s unrealistic to think everyone will give up animal products completely—even with all the amazing alternative options out there. And of course, meat is still a staple of many healthy eating plans, like Paleo and Whole30. Which begs the question: Is it possible to eat meat in a healthy, sustainable, ethical way? ad_intervals[‘391906_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘391906_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); “Not all meat is created equal when it comes to your health, the environment, or animal welfare,” says Kari Hamerschlag, the deputy director of the food and agriculture program of Friends of the Earth and a leading expert in animal agriculture, climate change, and farmer support. “There is a huge difference between purchasing meat that comes from animals raised in total confinement where there’s a lot of pollution to
8 healthy gluten-free dinners you can make in your Instant Pot
June 15, 2019 at 04:00AM by CWC Mac-and-cheese, ramen, that yummy looking orange chicken at the Chinese restaurant down the street…why do the most irresistible foods have gluten? (Straight-up torture if you’re allergic or sensitive.) Fortunately, there’s always a workaround to getting exactly what you’re craving the GF way—it just requires a little research. Well, I did all the digging for you (you’re welcome) and even did you one better and found recipes that all utilize the almighty Instant Pot, the much-worshipped, time-saving cooking tool healthy eaters love. Rounded up here are eight gluten-free Instant Pot recipes, all healthy and easy to make. Whether you’re whipping up a meal for you or a big fam, they’re all bound to satisfy everyone around the table. Keep reading to see eight gluten-free dinners you can make using your Instant Pot. Photo: My Heart Beets 1. Mac-and-cheese Because we now blessedly live in a world where virtually every grocery store is stocked with GF- and alternative pastas (brown rice penne, anyone?) living a life void of gluten is not synonymous with living a life void of mac-and-cheese. Using the Instant Pot, this easy recipe from My Heart Beets is ready in just minutes. ad_intervals[‘400319_div-gpt-ad-8891272-3’] = setInterval(function () { if (ads_ready) { clearTimeout(ad_intervals[‘400319_div-gpt-ad-8891272-3’]); googletag.cmd.push(function(){googletag.display(‘div-gpt-ad-8891272-3’);}); } }, 100); Photo: The Natural Nurturer 2. Beef and broccoli Not only is this meal from The Natural Nurturer gluten-free, it’s also Paleo- and Whole30-approved. How’s that for checking some hard-to-hit boxes? This veggie-loaded meal goes great over a
How to eat fresh (and healthy) at Subway, according to a dietitian
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
Here’s what a healthy plate looks like on the Mediterranean diet
June 07, 2019 at 08:00AM by CWC There’s no denying that the Mediterranean diet has long been touted as one of the healthiest eating plans for longevity, heart benefits, and more. In fact, just this year it was named the top diet in US News and World Report’s annual ranking. Why? Well even though diets like keto and Paleo are right on trend, the Mediterranean diet never (and probably won’t ever) go out of style, as it’s sustainable and easy to implement without the onerous restrictions of these “up and coming” diets. It’s also backed by a wide variety of scientifically-proven benefits. It’s been shown to lower the risk of heart disease and Type 2 diabetes, says Kelly Jones MS, RD, CSSD, LDN, and it’s rich in fiber, antioxidants, and other phytochemicals to make it a great anti-inflammatory way of living, she adds. “On top of that, we are seeing diets very rich in fiber and plants are able to better support the microbiome, or the balance of healthy flora in our gastrointestinal tract,” she adds. However, it’s not always clear what it actually looks like to eat a Mediterranean diet on a day-to-day basis. I know there’s lots of olive oil involved, some wine, and definitely some salmon…but apart from that, because the eating plan is so broad, it’s kind of hard to know if you’re doing it right. That’s why I talked to nutrition experts to get a breakdown of the Mediterranean diet macros, plus what a healthy,
Here’s what a healthy plate looks like on the Mediterranean diet
June 07, 2019 at 08:00AM by CWC There’s no denying that the Mediterranean diet has long been touted as one of the healthiest eating plans for longevity, heart benefits, and more. In fact, just this year it was named the top diet in US News and World Report’s annual ranking. Why? Well even though diets like keto and Paleo are right on trend, the Mediterranean diet never (and probably won’t ever) go out of style, as it’s sustainable and easy to implement without the onerous restrictions of these “up and coming” diets. It’s also backed by a wide variety of scientifically-proven benefits. It’s been shown to lower the risk of heart disease and Type 2 diabetes, says Kelly Jones MS, RD, CSSD, LDN, and it’s rich in fiber, antioxidants, and other phytochemicals to make it a great anti-inflammatory way of living, she adds. “On top of that, we are seeing diets very rich in fiber and plants are able to better support the microbiome, or the balance of healthy flora in our gastrointestinal tract,” she adds. However, it’s not always clear what it actually looks like to eat a Mediterranean diet on a day-to-day basis. I know there’s lots of olive oil involved, some wine, and definitely some salmon…but apart from that, because the eating plan is so broad, it’s kind of hard to know if you’re doing it right. That’s why I talked to nutrition experts to get a breakdown of the Mediterranean diet macros, plus what a healthy,
The one diet change Jessica Biel says totally improved her digestion
May 31, 2019 at 05:35AM by CWC While some celebs curate their Instagram feed to only show photos of Sweetgreen salads and smoothies, just a peek at Jessica Biel’s shows she’s all about the balanced life. Instagramming lunch from Green Leaf Chop Shop one day and a chocolate cake the next is more her vibe. But she’s also totally in tune with her body and knows when something’s, well, a little off. In an interview with the Los Angeles Times, Biel reveals which foods make her feel less than sexy—and no, she’s not talking about sugar. “Honestly, I just feel better when I don’t have gluten or dairy,” she tells the newspaper. “My digestion is better, I feel better, and I have more energy.” (Maybe Mrs. Timberlake is hip to inflammation? Because avoiding those two food groups are basically step one to fighting it.) But that doesn’t mean she’s about to give up carbs. Biel says Paleo pancake mix is a staple at her house and almond butter is her hotcake topping of choice, which makes sense considering she also revealed she’s often looking for more ways to pump up her protein intake. And she says her go-to snack is gluten-free pretzels with an almond “cheese” dip…yum. Of course, she’s not perfectly gluten-free all the time. She says she still makes room for cookies and pizza within her healthy diet. Per InStyle, she’s also really into pasta. (Which, same.) Fighting inflammation, prioritizing protein…while not obsessing over any of it? The girl has wellness down. Originally posted January
How to eat healthy at Dunkin’ Donuts, according to a nutritionist
May 31, 2019 at 03:00AM by CWC If America runs on Dunkin’, we’re in danger of setting ourselves up for a collective afternoon sugar crash. I love flavored lattes, glazed donuts, and oversized muffins as much as the next person, but that energy drop a few hours after is steep, my friends. Thankfully, there are options for healthy eating at DD if you know where to look. The chain has a dedicated DDSmart menu, which highlights foods with at least 25 percent less saturated fat, sodium, or sugar than everything else on their menu. (Like, um, the donuts.) Dunkin’ even recently came out with two new high-protein power bowls, a sausage scramble and and egg white bowl, which they’re serving at select locations for a limited time. As for the regular menu, it’s actually *even* possible to stick to healthy vegetarian, keto, and Paleo eating plans while you’re there. Surprised? Here, registered dietitian Kim Melton, RD gives her top picks for the aforementioned diet types—fancy latte options included. Vegetarian diet Menu picks: Oatmeal; veggie egg white sandwich What an RD says: The DDSmart menu is where you’ll find both the oatmeal and the veggie egg-white sandwich—Melton’s healthy picks for vegetarians. “The oatmeal is the healthiest option and has great fiber and protein,” she says, adding that the dried fruit on top is a great topping. “For vegetarians who eat eggs and cheese, the veggie egg white sandwich also gives good protein [14 grams],” Melton says. “It looks like you can get it
How to eat healthy at Dunkin’ Donuts, according to a nutritionist
May 31, 2019 at 03:00AM by CWC If America runs on Dunkin’, we’re in danger of setting ourselves up for a collective afternoon sugar crash. I love flavored lattes, glazed donuts, and oversized muffins as much as the next person, but that energy drop a few hours after is steep, my friends. Thankfully, there are options for healthy eating at DD if you know where to look. The chain has a dedicated DDSmart menu, which highlights foods with at least 25 percent less saturated fat, sodium, or sugar than everything else on their menu. (Like, um, the donuts.) Dunkin’ even recently came out with two new high-protein power bowls, a sausage scramble and and egg white bowl, which they’re serving at select locations for a limited time. As for the regular menu, it’s actually *even* possible to stick to healthy vegetarian, keto, and Paleo eating plans while you’re there. Surprised? Here, registered dietitian Kim Melton, RD gives her top picks for the aforementioned diet types—fancy latte options included. Vegetarian diet Menu picks: Oatmeal; veggie egg white sandwich What an RD says: The DDSmart menu is where you’ll find both the oatmeal and the veggie egg-white sandwich—Melton’s healthy picks for vegetarians. “The oatmeal is the healthiest option and has great fiber and protein,” she says, adding that the dried fruit on top is a great topping. “For vegetarians who eat eggs and cheese, the veggie egg white sandwich also gives good protein [14 grams],” Melton says. “It looks like you can get it
Meet the Nordic diet, the Mediterranean diet’s eco-friendly little cousin
May 28, 2019 at 03:00AM by CWC You want to eat more fruits and veggies—but you definitely don’t want to ban bread, pasta, and dairy. You believe what you nosh can boost your brain. You’d like to try and buy more locally and seasonally to support small farmers and the environment. Sounds like you’re the perfect candidate for the Nordic diet: the cold-climate answer to the Mediterranean diet. Developed in 2004 by a group of researchers, dietitians, and doctors in collaboration with the Michelin-starred Copenhagen restaurant NOMA, the Nordic diet was adapted from the Baltic Sea Diet Pyramid to encourage people in Nordic countries (i.e. Denmark, Finland, Iceland, Norway, and Sweden) to eat more fresh, seasonal, local foods. “Like in rest of the world, obesity rates were rising because people were eating a more traditional Western diet, which is meat-heavy with more processed, packaged foods,” says Christy Brissette, R.D., president of 80-Twenty Nutrition. The broad strokes of the Nordic diet: an emphasis on fresh, local fruits and vegetables, seafood, and whole grains. Sound familiar? That’s because it shares a lot of similarities with its southern twin, the Mediterranean diet (and while we’re at it, the Okinawa diet), but with its own regional flair. When it comes to health benefits, the two eating plans are about equally matched. “In terms of weight-loss potential and heart-health improvements, the Nordic diet seems to be in line with the Mediterranean diet,” says Brisette—although since it’s newer, she notes that there’s not as much research