April 23, 2019 at 01:28PM by CWC [youtube https://www.youtube.com/watch?v=qkGmfcg4Epc] If you had to describe my ideal food plan in two words, it would be: always eating. I am an all-day grazer; a person who excitedly thinks about her upcoming dinner while eating breakfast. Which is why one of the biggest trends in the wellness world, intermittent fasting, is hard for me to wrap my mind around. For the uninitiated: “Intermittent fasting is a diet in which people fast for a specific period of time at some point in their schedule,” says Tracy Lockwood Beckerman, RD, in the latest episode of You Versus Food, Well+Good’s YouTube series dedicated to answering your biggest questions about nutrition. Generally, the focus of IF is less on what you eat, she says, and more on when you’re eating. However, the term “intermittent fasting” doesn’t refer to one specific type of eating plan—there are actually several different iterations of intermittent fasting that people practice, Beckerman says. And they range from the somewhat restrictive to the extreme. Here’s your cheat sheet: 1. The 16:8 method: This is the most common type of intermittent fasting—and generally, the easiest to follow. Basically, it means that in a given day, a person eats during an eight-hour window and fasts the rest of the time. 2. The 5:2 method: You fast for two days of the week on this plan, says Beckerman. But it’s not a total fast: On the fasting days, you limit your calorie intake to 500 to 600
Tag: Paleo
Why holidays (and even our freaking birthdays) get less exciting as we age
April 22, 2019 at 10:12AM by CWC Call it a lack of holiday spirit, but I was simply not feeling Easter this year. Some of you are eye-rolling because it’s Easter, AKA decidedly not one of the top annual causes for special festivities. But whatever, pastels and Jelly Belly jelly beans always used to make me feel hyped. Yet this year, even while on a veritable vacation, I felt…nothing. Furthermore, I’m days away from my 28th birthday, for which I will do nothing, because it’s two years shy of my next real milestone year, and it falls on a weekday, and ugh, really, what’s even the point? Surely I’m not alone in my low-vibe funk, right? Because I get the sense that as people age, the experience of celebratory occasions feeling more stressful than special is nearly universal. Holidays become routine rituals meant to please other people. And birthdays? I mean, everyone has one—so, really, what makes them worth extra attention and effort? I can barely muster the energy to send a “Happy Birthday!” text to my closest friends, so I can only imagine how they feel about celebrating the fact that I, too, have cheated death for another successive year. Snooze. But according to one pro, what this special-occasion fatigue might actually be is thinly veiled special-occasion anxiety. “Sometimes birthdays and holidays are hard for adults because of what they make them mean,” says psychologist Paulette Sherman, PsyD. “These events can be used as ‘markers’ of success or perceived
7 Mediterranean diet recipes you’ll love to make with your Instant Pot
April 21, 2019 at 04:00AM by CWC In the current moment, the Mediterranean diet and the Instant Pot dominate in conversations about food. Unlike some other wellness “trends,” these two stand the test of time. Pair them up for a match made in heaven. With an Instant Pot and the right ingredients, healthy and inventive dinners have never been easier. The secret to mastering Mediterranean diet cooking is having a go-to protein, a crisper full of veggies, and an arsenal of anti-inflammatory spices. Once you’ve crossed off your shopping list, these Instant Pot Mediterranean diet recipes are the perfect way to get started. 7 delicious Instant Pot Mediterranean diet recipes you can make in a flash Photo: Wholesome Delicious 1. Lemon pepper salmon It wouldn’t be a Mediterranean diet recipe roundup without salmon, right? This recipe is about as easy as weeknight dinners get. Besides water and salmon, all you need is ghee, a handful of spices, and three of your favorite vegetables. Five minutes of prep, 10 minutes in the Instant Pot, and dinner is served. Photo: From The Grapevine 2. Mediterranean spiced chicken Inspired by cuisine from Morocco, this meal is flavor packed. Cumin, coriander, garlic, and za’atar (red pepper flakes) blend together to bring the heat while red peppers, roma tomatoes, and chickpeas round out the taste, giving balance. Served over a bed of couscous, this 15-minute meal might just make it into your regular healthy meal rotation. Photo: Little Bits Of 3. Chicken shawarma Not only
Here’s what you need to know about arrowroot powder, the gluten-free baking staple
April 19, 2019 at 04:00AM by CWC If you’re Paleo, gluten-free, or have spent any time at all scrolling Pinterest for healthier versions of your fave baked goods, chances are you’ve been confronted with arrowroot powder. Wondering what the heck it is, what it tastes like, and if it’s even healthy? Look no further—all your questions are about to be answered. Arrowroot is a family of starchy, edible tubers native to the Caribbean. Arrowroot powder is made from the dried root of these plants and while it has no taste, is used as a thickening agent in foods. It’s an especially common ingredient in healthy recipes because it’s vegan, Paleo, and gluten-free. But before you stock your pantry with arrowroot powder, there are some things to know about it first. Keep reading to see how to use it and find out if it’s healthy or not. How to cook and bake with arrowroot powder 1. It’s a good swap for cornstarch. “Arrowroot is a great substitute for cornstarch for people who want to bake but are dealing with a corn allergy,” says registered dietitian Maggie Michalczyk, RDN. (Or if you’re Paleo or otherwise not eating corn.) Cornstarch is generally used to thicken sauces and soften the texture of baked goods; any recipe that calls for cornstarch can usually use arrowroot powder instead, as long as you follow a conversion chart for proper measurements. 2. Use it to enhance baked goods, without adding flavor. Michalczyk says arrowroot powder can be beneficial
Why you like foods that you used to hate, explained
April 17, 2019 at 02:00PM by CWC Brussels sprouts are unequivocally my favorite vegetable. As I’m writing this, I had some as a snack. One of my favorite breakfasts is this amazing pesto/Brussels sprouts/egg dish at my favorite neighborhood cafe. But how did I get here? I used to hate—nay, abhor—Brussels sprouts as a kid. Along with mushrooms, asparagus, and tomatoes. Now, three out of four of those I count among my favorite foods. In a more adult sense, the first time I tried wine I hated it. Those words seem impossible to me now. (Give my your most tannin-y red, please and thank you.) As a Pisces, I am well aware that there is a fine line between love and hate—but why do tastes change, especially when it comes to flavors we used to detest? All humans are born with specific food preferences It all goes back to our fundamental biology. “We are born with a sweet tooth, preferring sweet taste,” says David A. Levitsky, PhD, a professor of nutrition and psychology at Cornell University. He says this is to help us recognize our mother’s milk. A few months after birth, we develop a taste for salty foods—which experts believe is because salty foods generally have essential nutrients like potassium and sodium. We’re also born disliking bitter tastes. “There are some clearly defined genetic determinants of taste, but mostly they define our reactions of very bitter tastes,” Dr. Levitsky says. “Bitter taste usually signals a potentially dangerous substance. That
5 extraordinary egg salad recipes that don’t use an entire jar of mayonnaise
April 17, 2019 at 09:54AM by CWC You might not know what you’re having for dinner tonight, but I can tell you what you’re having next week. Egg salad. If dying eggs—which you can do easily with turmeric and matcha—is a yearly tradition at your house, chances are having egg salad has become somewhat of a tradition, too. Hey, even though your sandwich may be tinted green, you don’t want all that perfectly good protein to go to waste, right? But here’s the thing: Sometimes egg salad recipes are downright dull. And it often isn’t very healthy either. (It requires how much mayo?) This year, try switching things up with a healthy, upgraded egg salad recipes. These are so delicious that eating your leftovers will be—dare I say—a religious experience. 5 healthy egg salad recipes without all the mayo Photo: Nutrition Stripped 1. Savory and spicy egg salad If you want your egg salad with a little kick to it, Well+Good Wellness Council member McKel Hill, RDN‘s recipe will hit just the spot. Made with horseradish, dijon mustard, fresh dill, and fresh chives it has a robust flavor profile. Oh, and there’s only two tablespoons of mayonnaise in the whole recipe. Photo: hummusapien 2. Avocado chickpea egg salad Leftovers + avocado = a creamy, healthy fat bomb for your toast. Besides the eggs, chickpeas also serve as a good protein source in this bite, ensuring you won’t be reaching in your Easter basket for candy an hour later. It’s also
This is how to order at Chipotle like a registered dietician
April 16, 2019 at 10:35AM by CWC Your friends may have opposing views on yoga versus HIIT or beach versus mountains. But everyone agrees that Chipotle is delicious. It’s also a blessedly safe haven for all types of eaters, from Paleo and keto to vegan and vegetarian. Even nutritionists and dietitians love Chipotle. But what’s the best Chipotle order when you want to make your meal as healthy as possible? Tracy Lockwood Beckerman, RD, gives the fast food chain her seal of approval in the latest episode of You Versus Food, while also breaking down what makes a healthy order and what doesn’t. She has a simple formula to keep in mind when crafting your meal. “Your starting point should be either a bowl or salad,” Beckerman says, saying that tortilla chips and taco shells are loaded with sodium and devoid of nutrients. After you figure out your base, choose a protein. Beans and chicken are the best choices, according to the registered dietician, but she recommends halving the portion as to not get too much protein. As for rice? As long as you aren’t keto, go for it. “[Brown rice] has less sodium than white rice,” notes Beckerman. The best Chipotle order, according to a registered dietician. [youtube https://www.youtube.com/watch?v=fAZGWNZ5G2A] Last, top off your meal with lots of vegetables to make it both more nutrient dense and filling. Oh, and as for the battle between salsa versus guac? Beckerman says guacamole is a better choice since the healthy fats aid
The plant-*forward* approach is here to help you eat more veggies—here’s how to do it
April 15, 2019 at 10:17AM by CWC Meet Wellness Collective, our new, immersive curriculum with Athleta that hooks you up with actionable advice from the smartest experts and brand founders in wellness right now. Get the goods at our monthly event series in New York City plus our online one-month wellness plans. Here, Mia Rigden, RD, founder of RASA, shares her four-week guide to a plant-forward diet. If all the noise around keto versus paleo versus Mediterranean has made you totally tune out, we have good news: In 2019, Mia Rigden, RD, just wants you to eat more vegetables. “I’m not dogmatic when it comes to food,” she says. “I prefer to stay away from prescriptive diets and restrictive eating patterns, but I do think we could all benefit from eating more plants.” That mission has helped her land on a specific turn of phrase: plant-forward, rather than plant-based. The difference is subtle, but in the holistic chef’s experience it’s a distinction that makes it easier to follow. “Plant-forward doesn’t mean being vegetarian or vegan, it just means eating an abundance and diversity of fruits and vegetables,” she explains. So simple it’s genius, right? We thought so too, so we asked Rigden to share her four-week plan for putting you on the plant-forward track for good. Keep reading for 4 weeks of plant-forward tips to help you up your veggie intake, straight from a nutritionist. Build momentum for the rest of the month (the remaining weeks will feel easy if you
4 benefits of prunes that prove they’re not just for grandparents
April 14, 2019 at 10:00AM by CWC Prunes have such a bad rap that, in 2000, plum growers got permission from the Food and Drug Administration (FDA) to market their fruit “dried plums” instead of “prunes.” It makes sense: How appetizing can a fruit be when it conjures images of wrinkled fingers after a too-long, too-hot bath or a grandparent padding to the bathroom? But the sweet, chewy, wrinkly truth is that prunes—or dried plums, if you want—are little nutrient and fiber bombs. A serving size of five prunes clocks in at under 100 calories, can help quell appetite, and packs a punch of healthful components. “When eaten frequently, prunes contribute to the overall intake of dietary fiber and many important vitamins, minerals, and phenolic compounds, which function as antioxidants,” Patricia Bannan, MS, RDN, says. Need more reasons to get prunes into your grocery cart? What are the health benefits of prunes? 1. Prunes help you maintain healthy digestion. Yep, we’re confirming the old wives’ tale that prunes can help get things moving. The fruit contains two things that help you go number two: fiber and sorbitol. Per the United States Department of Agriculture (USDA), prunes contain 3 grams of fiber. That’s almost 10 percent of the daily recommended value, 25 to 30 grams of fiber. Half of that is insoluble fiber, Bannan says, and it helps food move through the digestive tract faster to improve regularity. Let’s talk sorbitol, a sugar-based alcohol. You might recognize it as a sugar
Your TL;DR guide to the buzziest healthy eating plans out there
April 11, 2019 at 08:33AM by CWC It seems like every day there’s a new diet popping up in the wellness scene (Pegan? Okinawa diet? Ketotarian?) that’s supposed to be the end-all, be-all of healthy eating—making easy to get confused and downright frustrated when you just can’t figure out what you’re “supposed” to be eating. Here’s the thing: There’s no one “right” way to eat well (despite what Instagram influencers might have you believe). “With every diet, there’s no one size fits all—everything is individual,” says Brigitte Zeitlin, MPH, RD, CDN, an NYC-based registered dietitian. “If you’re doing something that works for you and it feels long-term, that’s what matters.” So whether you’re a Keto enthusiast or a Med diet lover, as long as your health is in check, you’re good to go. Of course, that makes sifting through all of the many (many) eating plans out there a bit more complicated. We spoke with Zeitlin to give you an at-a-glance version of some of the best healthy diets out there (only the legit ones, none of this “military diet” nonsense), including insight as to which health needs they’re best suited for. Snack on this for future reference. 1. Mediterranean Diet [youtube https://www.youtube.com/watch?v=iGnyqti9wsw] Best for: People who want something easy to follow Overview: The Mediterranean diet is a mostly non-restrictive eating plan primarily focused on plant-based foods, says Zeitlin. (And it was rated the healthiest diet of 2019 by U.S. News and World Report.) The protein typically comes from fish,