If you pay any attention to the wellness world, you may have noticed that spirulina has become a staple for healthy eaters lately. While the bright blue ingredient may look bizarre, spirulina comes with tons of health benefits. Just ask Carolyn Brown, RD, a nutritionist at Foodtrainers in New York City. “The bacteria is basically pond scum, but it’s so good for you!” she tells Health. Don’t worry, you don’t have to slurp anything slimy to reap the health benefits of spirulina. Here, experts explain why this buzzy ingredient is so good, plus how to add it to your prepared foods and foods you cook at home. RELATED: 7 Things You Should Know About Matcha What is spirulina?Spirulina is a blue-green microalgae that typically grows in freshwater lakes, natural springs, and saltwater in subtropical and tropical climates. Like tons of hot superfoods (think: matcha), spirulina isn’t new. In fact, research suggests the ingredient has been consumed in places like central Africa for centuries. According to Brown, the microalgae is typically dried and pulverized. After that, it can be combined with other superfood ingredients (think: wheatgrass, maca) or kept on its own and made into a powder that is then added to beverages or baked into solid foods. Another option is to consume spirulina as a supplement in capsule form. RELATED: Is Broccoli Coffee the Next Popular Health Food Trend? Spirulina health benefitsWondering what spirulina can do for your health? Get read for a long list. “Spirulina contains beneficial fatty acids such as DHA and GLA, as well as high antioxidant levels that can help protect the body against oxidative damage,” says Nathalie Rhone, RD, a nutritionist at Nutrition by Nathalie in New York City. The blue-green algae is also packed with nutrients, including calcium, niacin, potassium, magnesium, B vitamins, and iron. “Calcium, potassium, and magnesium are all crucial for muscle, bone, and heart health, while B vitamins are responsible for our energy,” says Brown. Magnesium also helps lower stress levels. “We call it the ‘chill out’ mineral in higher doses.” According to Brown, spirulina clocks in at an impressive 70% protein by weight, making it a stellar source of plant-based protein especially for vegans and vegetarians. Just one tablespoon of spirulina powder can provide six grams of protein, the same amount as an egg. RELATED: What the Heck Is Maca? 4 Things to Know About the Trendy Superfood While clinical trials studying the health outcomes linked to spirulina intake are limited, animal studies seem to suggest that the microalgae is worthy of its superfood status thanks to its hypolipidemic qualities—meaning the way it helps lower cholesterol. Spirulina may aid in lowering “bad” LDL cholesterol and raising “good” HDL cholesterol, which can in turn lower your risk of heart disease. Spirulina vs. chlorellaIf you know anything about algae-derived products, you may have heard about chlorella. Much like spirulina, chlorella is a nutrient-dense form of algae. But few key differences distinguish the two superfoods. “Spirulina is a cyanobacteria (blue-green algae), while chlorella is a solid green algae that contains almost twice the amount of chlorophyll,” explains Rhone. “Chlorella has an indigestible cell wall that is harder for us to digest.” Though they are similar, each type of algae delivers different benefits. “Spirulina is higher in protein and great for energy and performance, with some research showing it's especially beneficial for athletes and recovery,” says Brown. Chlorella is better known for its cleansing capabilities. “Chlorella is higher in chlorophyll, which makes it fantastic for detoxing metals from the body, whether they come from fish or from environmental pollution,” says Brown. Also great: Chlorella is full of immune-boosting B12, an energy vitamin that’s especially critical for vegans and vegetarians. RELATED: 10 Healthy Smoothie Bowl Recipes How to use spirulinaWhen it comes to ingesting spirulina, the experts we spoke to suggest starting off slow; its taste has been described as earthy and very savory, and it may take a bit of time to get used to. Once you are, add it to beverages. “Spirulina can be thrown into smoothies or juices,” says Rhone. “If adding spirulina into a smoothie, make sure to include plenty of fruit or flavorful herbs like mint to balance out its potent taste.” Spirulina can also be taken in supplement form, and you can also bake with it. Another idea is to tap a plant-based powder that combines spirulina with other good-for-you ingredients. Navitas Organics Essential Superfood Blend ($20; amazon.com) also contains goji, maca, and camu camu. Keep in mind that most smoothie recipes that include spirulina only call for one teaspoon of it, so a little goes a long way. Via https://www.health.com/nutrition/spirulina-benefits
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I adore cucumbers. I snack on slices, and add them to salads and jugs of H2O. I use cucumbers to scoop up guacamole, tahini, pesto, or olive tapenade; and I marinate them with other veggies for a chilled side dish. Some of my clients believe cucumbers are devoid of nutrients, because they’re pale in color and high in water. But the truth is, their fluid content is one of their many perks. Here are all seven ways cukes (which contain about 20 calories and 4 grams of carb) help protect and improve your health. Cucumbers promote bone healthThe top nutrient in cucumbers is vitamin K, which is key for bone health. One cup of cucumber with the peel still on supplies over 20% of the recommended daily target for vitamin K. This nutrient is required for bone formation, and several studies have linked low K levels to osteoporosis and increased fracture risk. Cukes may boost cardiovascular health tooCucumbers contain dozens of antioxidants, including flavonoids, which are known to protect againstheart disease. The seeds may also be beneficial: In a study published last year, a small group of people with mildly elevated blood fats consumed dried cucumber seed extracts daily. After six weeks they experienced a number of favorable changes, including decreased total cholesterol, decreased “bad” LDL cholesterol, increased “good” HDL, and decreased triglycerides. They're hydratingAccording to the USDA, one medium cucumber contains 194 grams of fluid. That translates to nearly seven ounces, just an ounce shy of a cup! Adding sliced cukes to water also adds flavor, which can help boost your water intake even more. RELATED: 15 Foods That Help You Stay Hydrated And great for weight managementCucumbers offer a trio of characteristics that promote weight loss. They’re low in calories, but contain filling fiber and fluid. One medium cuke provides a quarter of the calories in a medium-sized apple. And of the 4 grams of total carb in the cucumber, one and a half are from fiber. Scooping up hummus with a medium peeled cucumber rather than 10 pita chips saves 100 calories and 15 grams of carbohydrate, and takes up far more space in your stomach. Cucumbers may help reduce cancer riskAlong with flax and sesame seeds, kale, broccoli, cabbage, strawberries, apricots, and other plant foods, cucumbers contain a natural substance called lignans. Bacteria in the digestive tract convert lignans into compounds that bind onto estrogen receptors. Some preliminary studies suggest they may protect against estrogen-related cancers, including those of the breast, ovary, uterus, and prostate. RELATED: 4 Delicious New Ways to Enjoy Cucumbers Cucumbers can soothe skinPopping a few cuke slices on puffy eyes actually makes a lot of sense. The pulp of cucumbers is primarily composed of water, vitamin C, and caffeic acid, a natural chemical that possesses anti-inflammatory properties. The combo triggers a soothing effect on skin, and reduces skin irritations and swelling. For these reasons cucumbers have long been applied topically as a home remedy for both acne and sunburn. They help combat bad breathOne common cause of bad breath is odor produced when bacteria attack trapped food particles. The fluid in cucumbers, as well as the saliva production triggered by chewing, helps to cleanse the mouth and wash away these smelly culprits. Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Via https://www.health.com/nutrition/health-benefits-cucumbers My Whole30 results were life-changing. Not until I turned 27 did I realize the gut-wrenching truth of what my mom had been squawking about for years. “Your body changes every seven years,” she frequently reminded me for what seemed like my entire childhood. “You’re not going to be able to eat that kind of stuff forever,” she harped. For the longest time, I was able to brush off her insanely irritating warnings, but then it happened. In what felt like an overnight transition, I began to see, distinctly, those unwelcomed developments. Just a few months before my 27th birthday (like clockwork. Thanks, Mom), I noticed small dry patches on my arms. And like the irresponsible “adult” that I am, I ignored them, wishing the problem away. After a few months, I finally saw a dermatologist who informed me that those painful dry patches were eczema. Over the past two years, I’ve tried various eczema treatments, including ointments containing steroids, but to no avail. In addition to my skin-care saga, I began to notice that my regular diet of bread and cheese was no longer agreeing with me–specifically, with my digestive system. I used to be able to consume a bottle of wine and entire charcuterie board before my main course. Now, I can barely eat an ounce of dairy without chasing it down with a handful of Tums. I also drink way less alcohol than I used to, yet my hangovers last the better half of a week. The fun aspects of aging don’t stop there. Every day at 2:30, my energy levels plummet and I become a zombie lady for the remainder for the day. Despite sleeping 9 hours a night and exercising three to four times a week, it's hard to feel well-rested. These very evident and negative changes made me long for my younger body. So, I was determined to find a solution beyond the newest, trendiest diet. I wanted to find a fix that actually works, is sustainable, and is going to help me understand my body. Enter the Whole30. The Whole30 RulesAccording to Whole30 co-founder Melissa Hartwig, certain types of food we eat can play an enormous role in our energy levels, skin conditions, weights, chronic illnesses, and digestive ailments, to name a few. In order to get to the root of whatever problem you're experiencing, Whole30 encourages you to eliminate such foods from your diet for 30 whole days, which will help reset your body. After the 30 days are up, you reintroduce the banned foods, one by one, to see how each group impacts your body. Here’s a list of no-nos while on the Whole30:
On Whole30, you're encouraged to eat real food with no added sugars or preservatives, like high-quality meat, fish, and organic vegetables.You can learn more about the Whole30 Program on Whole30.com or in the book, Whole30: The 30-Day Guide to Total Health and Food Freedom The other important detail I should mention is that if you slip, even just a little, you have to start from day one. You may be reading this and thinking, “There is absolutely no way I can do this for 30 days.” But you can. Because I did. And I used to live off of baguettes and Brie, remember? Whole30 Tips to Get StartedTo complete a Whole30 successfully, you need to have the right mindset. From day one, I gave myself constant encouragement and left no room for negative thoughts or the option of failure. The other tricks that really helped me were cleaning out my pantry and fridge, researching Whole30 recipes, and preparing my meals in advance. If I had plans to dine out, I would check the menu ahead of time and figure out a way to have a compliant and satisfying meal. When I needed some new recipe inspiration, I perused popular Instagram accounts that specialize in Whole30 meals. Some of my favorites are @nocrumbsleft, @thedefineddish, and @thewholesmiths.
My Whole30 ResultsDuring the first two weeks, I noticed my body felt less bloated and my face had this natural glow. Even my eczema was slowly improving. By the end of the 30 days, my skin looked and felt incredible, I lost 18 pounds, and I had so much energy throughout the entire day. I was able to learn a lot about my body by eliminating foods and hitting the reset button. Since finishing my first Whole30, my mindset about food has definitely shifted. Don’t get me wrong–I still enjoy a cheeseboard and wine from time to time, but I’ve learned that’s OK and I shouldn’t feel guilty about those food choices because life is all about balance. My biggest takeaway from this experience was the power of listening to your body. It’s true what they say about your body being a machine, and fueling it with nutrient-dense, whole foods makes all the difference. Via https://www.health.com/syndication/the-whole-30-diet-results Here's some exciting news for anyone who basically lives on RX Bars (which includes us, by the way): A few select flavors of the popular protein bars are on sale for Prime Day today. Not familiar with RX Bars? The bestselling brand has developed a cult following, thanks in part to their super-short ingredient lists. Each flavor of these bars lists out the ingredients on the front of the package, so you'll know exactly what you're eating without having to scan any fine print. Most flavors include some combination of nuts, egg whites, and dates, making it a great protein-packed choice for vegetarians–or anyone who wants a boost of protein and filling fiber without the long list of difficult-to-pronounce ingredients. To buy: $14 for 12 (regularly $20 for 12); amazon.com The three flavors on sale for Prime Day are Chocolate Sea Salt, Peanut Butter, and Blueberry (a few of the best, in our opinion). They originally ring in for about $20 for 12 bars, but you can nab all three varieties for 30% off today only. This deal will end in a few hours, though, so act fast! Via https://www.health.com/nutrition/rx-bars-prime-day-sale What It Is: Kate Upton x Urban Remedy Meal Plan Who Tried It: Grace Gavilanes, PEOPLE.com associate editor Level of Difficulty: 4/10 When I think Kate Upton, three things come to mind: Her laugh-out-loud role in The Other Woman, her picture-perfect relationship with husband Justin Verlander and her totally enviable physique (and body-positive attitude to boot!). Upton’s a supermodel whose hectic schedule keeps her on the go, but she makes sure to eat clean, nourishing meals throughout the day no matter what. In late June, Upton announced on Instagram that she partnered up with Urban Remedy and its founder, Neka Pasquale, to create an exclusive Kate-Upton-approved meal plan that promotes an organic diet. The three-day meal plan ($189; urbanremedy.com) features salads, a veggie burger, a black rice bowl and several shots of juice for fitness fans to take before, during and after their workouts. As People.com’s self-proclaimed guinea pig, I was immediately intrigued and knew I had to try it out. But this isn’t just another celebrity who has no personal attachment to the product she’s endorsing. Upton tells PEOPLE she’s long been a fan of the company and its delicious and healthy offerings. So, what advice did she have for me before I kicked off my living-like-a-supermodel adventure? She recommended I pay extra-close attention to subtle and noticeable changes I’d be experiencing in those three days. “I always can tell when I’m eating clean because I sleep better, my skin clears up, and I have significantly more energy,” Upton tells PEOPLE of her own experience with the service. “It truly makes a huge difference.” And with that heads-up, I was off: Day OneTell Me About Your Day: I don’t even know how to describe what I felt on my first day. Surprise? Total satisfaction? I was just happy, and yes, most definitely surprised. I kicked off my three-day journey on a Wednesday, which in theory sounded perfect. I’d end this meal plan right before the weekend so if I’m miserable I can just treat myself to cheese fries on Saturday, I thought. But here’s the thing: The meals were really, really good — even the smoothies, which I was skeptical about at first. I usually start my day off with a big ol’ cup of oatmeal and a banana, but the Green Berry smoothie was first on the meal plan’s Day 1 list. I don’t have an ongoing relationship with smoothies so I was curious about my very first beverage on the plan. The drink was sweet and thick, but not in an overwhelming way. I was immediately satisfied and much to my surprise, felt satiated. A much lighter green juice (Slender Greens) came next for “mid-morning.” Clearly unexperienced, I kind of forced myself to drink Slender Greens 1.5 hours after the Green Berry, despite still feeling quite full. Lunch called for Thai Veggie Noodles and Chicken. The noodles were made from zucchini, and the dish was delicious. It even came with a spicy ginger lime dressing! And because Kate Upton knows every sane person needs an afternoon snack to get them through the mid-day slump, she included Sour Cream & Chive Zucchini Chips (1/2 bag) in the plan. I was extra cautious about not eating the entire bag. At around 5 p.m. I ate dinner, a Vegan Caesar Salad that came with parmesan seed cheese made from hemp, sesame and sunflower. I did feel hungry a few hours later, though, so I ate an RX Bar after coming across a “plan tip” written at the top of the meal plan schedule card that read, “Listen to your body and eat when hungry.” I took it as a sign to enjoy the chocolate sea salt bar, which I do end up doing while also vowing to not force-drink the mid-morning juice so soon after my breakfast. How’s Your Skin? I’ve always been prone to breakouts so I’ll be honest and say I wasn’t expecting an overnight miracle. Regardless, I did keep an extra-close eye on a bump I saw forming on my right cheek that morning. How’d You Sleep? Like a baby. But I think it had less to do with the meal plan and more to do with my A/C being on the whole night. How About Your Energy Levels? I will say, I did feel healthier since I was being encouraged to focus on portion controls, and not just eating cupcakes or cookies whenever I needed a break from work. Day TwoTell Me About Your Day: I felt like a contestant on the early-aughts reality show Temptation Island, but instead of hunky guys, my temptation came in the form of a catered company lunch and DIY sundae bar. I must persevere! And I did. Somehow. In the morning, I happily gulped my breakfast — a Mint Cacao Chip smoothie — which almost made me cry because it tasted like a cheat meal but is so, so good for you because of the vitamin-loaded spinach, banana, cashews, mint and cacao in it. Lunch and dinner were comprised of Rainbow Salad + Chicken and Ensalada Bowl salads. The afternoon snack, a Cacao Chip Protein Bar, was exactly what I needed after being tempted with goodies. Oh, I also downed almost two liters of water throughout the day … which I mindlessly end with an RX Bar while reading a few articles on my phone. What can I say? I’m a creature of habit. How’s Your Skin? The bump on my cheek got bigger. Again, not your fault, Kate Upton. I blame that one night earlier in the week when I didn’t deep-clean my face for this soon-to-be volcano-sized zit on my face. How’d You Sleep? Not very well but it’s entirely my fault. I stayed up late to watch a re-run of Southern Charm. I am too invested in the Thomas-Ashley-Kathryn drama to feel guilty. How About Your Energy Levels? I definitely started feeling more confident on Thursday, mostly because I coolly rejected the free sandwiches and ice cream being served at work. I did, however, stand within feet of the free food just to see/smell it but found myself back at my desk minutes later (hair flip). Day ThreeTell Me About Your Day: My morning started off with a 7 a.m. boxing class at Shadowbox, which meant I was finally able to try out the plan’s pre-, mid- and post-workout shots. Since I’m only really used to chugging water while exercising and making a protein shake right after, the shots — made with ingredients like beet root (pre), cucumber (mid) and ginger (post) — were a nice little departure. The post-workout shot, in particular, was a nice kick thanks to the ginger and turmeric. It claims to reduce inflammation and officially woke me up. After that, I made my way to work, had a Green Berry smoothie and a Happy Belly juice hours later, when my body was finally ready. In terms of food, Day 3 of the plan is the best one yet. Lunch and dinner were comprised of an umami plant Veggie Burger — which I had to stop myself from eating so fast because it is that good — and a Black Rice Umeboshi Bowl that came with salmon. Salmon! I was thrilled because as much as I love salads, I do appreciate a variety in my protein (i.e. something other than chicken). The afternoon snack called for the last half of the Sour Cream & Chive Zucchini Chips bag, which ended up being more than half because I was so paranoid about eating the entire thing on Day 1. I was very satisfied throughout the day, mostly because I finally got the hang of drinking my mid-morning juice when I felt less-than-uncomfortably-stuffed. That evening was a little trickier. My good friend was treating me and four of her other bridesmaids to a nice dinner a week before her wedding. It took me a very long time to order because I a.) wasn’t that hungry at all and b.) wanted to make Kate Upton proud! In the end, I chose roasted chicken with veggies for my entrée … and a little slice of peach cobbler with blackberry ice cream for dessert. (Sorry, Kate!!) It sounded too delicious to pass up. How’s Your Skin? The little bump on my right cheek grew into a full-fledged whitehead, which — spoiler alert! — eventually disappeared almost a week later. How’d You Sleep? Pretty good! Waking up early for a fitness class before work usually catches up with me at the end of the day. How About Your Energy Levels? I felt pretty good at work. Not tired one bit. ConclusionThe meals were delicious and very easy to prep since all I really had to do was mix in the dressing, chicken and salmon. No microwave needed! It was a much-needed reboot to my system, which up until starting the meal plan, only recognized the chocolate chip waffles and chicken nuggets I continuously ate during a weekend binge. The only downside is that the meal plan does have a hefty price tag, which makes sense considering every meal is fresh and packed with nutrients your body needs. That being said, I would definitely still treat myself to the Veggie Burger and a few Mint Cacao Chip smoothies in the near future. The best news? You can buy any item individually. Via https://www.health.com/syndication/kate-upton-urban-remedy-meal-plan-we-tried-it Fast casual dining is taking over, and it makes a lot of sense: When you don’t have time to go to a sit-down restaurant but want to avoid fast food, restaurants like Panera Bread are the perfect solution. But the perception that the cuisine at fast casual establishments is healthier than fast food may or may not be accurate. It all comes down to the ingredients and the nutrition facts. Below, a handful of menu items at Panera Bread that earn higher marks for their clean-ish recipes, macronutrient balance, and portion sizes—plus, a few orders that pack more calories than you might expect. What to order at Panera BreadStrawberry Poppyseed Salad with Chicken This salad consists of a base of greens topped with chicken (raised without antibiotics), fresh strawberries, blueberries, pineapple, mandarin oranges, and toasted pecan pieces. Because it’s tossed in fat-free poppyseed dressing, you might want to bump up the good fat a bit by adding avocado. The addition of a quarter of an avocado to a full portion would bring this meal to 397 calories, 18 grams of fat, 34 grams of carb with 8 as fiber, and 30 grams of protein. That’s a nice macro balance, and gets you about a third of the way to the recommended daily fiber goal. Black Bean Soup This plant-based, fiber-packed bowl is my pick for the best soup option. I wish that Panera used olive oil instead of corn oil, and skipped add-ins like modified corn starch, but the soup is packed with lots of good stuff: black beans, onions, celery, tomato paste, and potato flour. Because it’s low in fat, I recommend adding avocado. With a quarter of an avocado, the nutrition facts would come to 199 calories, 7 grams of fat, 43 grams of carb with 19 as fiber, and 8 grams of protein. Peach & Blueberry Smoothie with Almond Milk This 180-calorie blend is the lowest calorie smoothie at Panera Bread. It combines mango and peach purees with white grape and passionfruit juices, and unsweetened almond milk. While there is no added sugar, one serving packs 43 grams of carb, along with a gram of fat and a few grams of protein. It's a good choice for fueling a longer hike, tennis match, soccer game, or any other similar workout. Because it’s low in protein and fat, I would not recommend this smoothie as a solo breakfast or meal replacement; and the calories and carbs are too high to pair it with a meal as a beverage. Steel Cut Oatmeal with Almonds, Quinoa & Honey One of the cleanest and lower-sugar breakfast options at Panera Bread, this bowl is made with steel cut oats, golden and red quinoa, honey, toasted almonds, and cinnamon. It is high-carb at 51 grams, but 8 of those are from fiber, balanced a bit with 7 grams of fat and 8 grams of protein (300 calories total). This would be a good on-the-go breakfast choice en route to an a.m. workout. RELATED: 24 Fast Food Breakfasts That Aren't Terrible for You 3 items for special occasionsNow, here are some comfort foods that probably aren't the right choice when you need a meal that leaves you energized. Mac & Cheese A portion of this shell pasta, swimming in cheddar cheese sauce, clocks in at 950 calories (about 60% of a day’s needs for most women), 61 grams of fat, 83 grams of carb with just 2 as fiber, and 33 grams of protein. Despite the high protein content, this heavy dish, which is also lacking in veggies, may leave you feeling sleepy and sluggish. Steak & White Cheddar Panini This hoagie roll filled with beef sirloin tip, white cheddar cheese, and horseradish sauce contains 940 calories, 48 grams of fat, 79 grams of carb with 5 as fiber, and 46 grams of protein. It’s also provides a whopping 1520 mg of sodium, over 65% of the max recommended intake for healthy adults. Kitchen Sink Cookie Aptly named, this treat includes both semi-sweet and milk chocolate, caramel, and pretzel pieces, baked into a salty dough. One cookie contains 800 calories, 44 grams of fat, 97 grams of carb with just 3 as fiber, 8 grams of protein, and 770 mg of sodium. That’s more than twice the calories in Panera Bread's Chocolate Chipper Cookie, and nearly six times the calorie count of the Coconut Macaroon. RELATED: 24 Things You Should Never Order at a Restaurant When you dine at any fast casual restaurant, be sure to hop online to check both the ingredients and nutrition facts for the menu items. A few minutes of sleuthing can help you make a more informed choice that will impact your energy level and mood all day, and even into the next day! Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Via https://www.health.com/nutrition/healthy-panera-bread-menu Like cannabis edibles and dairy-free ice cream, mocktails are having a moment this summer. And I’m not talking about boring old club soda with a wedge of lime, but high-end, booze-free cocktails that look and taste like sophisticated culinary works of art. According to a recent report, mocktails are among the leading non-alcoholic beverage trends on restaurant menus (along with kombucha and cold brew coffee). And every hip bar from New York City to Los Angeles is serving them. Inspired by the buzz, I mixed up six of my own concoctions using superfood ingredients. Each of the drinks below is a feast for the senses, and packed with nutrients and antioxidants. Cheers! Chili Grapefruit MockgaritaIn a cocktail shaker combine ice with 1 tablespoon fresh squeezed lime juice, ¼ cup fresh squeezed pink grapefruit juice, and ½ tablespoon pure maple syrup. Shake well. Wet rim of glass and dip in pink Himalayan salt. Add 4-5 ice cubes to serving glass, pour in mocktail, and garnish with fresh cilantro and a mini chili pepper. Pomegranate Cos-no-politan
In a cocktail shaker combine ice with ½ cup 100% pomegranate juice, ¼ cup aquafaba, ½ tablespoon apple cider vinegar, 1 teaspoon manuka honey, and ¼ teaspoon fresh grated ginger root. Shake well, pour into glass, and garnish with fresh mint. RELATED: How to Make 4 Classic Summer Cocktails (Including the World's Best Margarita) Blueberry Chia CrushIn a mini blender combine ¼ cup fresh blueberries, 2 tablespoons cold water, 1 tablespoon fresh squeezed lime juice, ½ tablespoon chia seeds, and ½ tablespoon pure maple syrup. Whip until smooth, transfer to cocktail glass and let sit for 5 minutes. Add 4-5 ice cubes, and ½ cup of sparkling water. Stir well and garnish with fresh basil and fresh whole blueberries. Watermelon Mint QuencherIn a mini blender combine ¾ cup fresh seedless watermelon, ½ tablespoon fresh squeezed lemon juice, half of a medium peeled cucumber, ½ cup pure coconut water, 2 fresh mint leaves, and 4-5 ice cubes. Blend until smooth, pour into glass and garnish with fresh mint and a small wedge of watermelon. Pina MockladaIn a mini blender combine ¾ cup fresh pineapple, ½ cup frozen banana slices, ½ cup unsweetened coconut milk, ¼ teaspoon fresh grated ginger root, ⅛ teaspoon ground turmeric, 1/16 teaspoon ground black pepper, ½ teaspoon blackstrap molasses, and 4-5 ice cubes. Blend until smooth. Transfer to glass and garnish with ½ teaspoon shredded coconut and a wedge of fresh pineapple. RELATED: The 5 Healthiest Types of Wine, Ranked Sassy Virgin MaryIn a mini blender combine 1 cup of 100% tomato juice, half of a medium fresh zucchini, 1 tablespoon of juice from all natural jarred olives, ⅛ teaspoon Italian herb seasoning, 1/16 teaspoon ground black pepper, and 1/16 teaspoon crushed red pepper. Blend until smooth. Add ice to serving glass, and pour in blended mocktail. Garnish with a stalk of fresh celery, and a toothpick of alternating all natural olives and pickle slices. Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, a New York Times best-selling author, and a consultant for the New York Yankees and Brooklyn Nets. Via https://www.health.com/nutrition/mocktail-recipes A new study provides more good news for coffee lovers. Drinking coffee is associated with a lower risk of early death — virtually regardless of how much you drink and whether or not it’s caffeinated, concludes a paper published Monday in JAMA Internal Medicine. “We observed an inverse association for coffee drinking with mortality, including among participants who reported drinking at least one cup per day, up to eight or more cups per day, as well as those drinking filtered, instant and decaffeinated coffee,” said Dr. Erikka Loftfield, the study’s lead investigator and a research fellow at the National Cancer Institute, in an email to TIME. The researchers used data from the UK Biobank study, through which a large group of UK adults completed health questionnaires, underwent physical examinations and provided biological samples. For the current study, the researchers analyzed information provided by about 500,000 people, who answered questions about their coffee consumption, smoking and drinking habits, health history and more. During the study’s 10-year follow-up period, around 14,200 of those people died. The researchers found longevity benefits associated with nearly every level and type of coffee consumption. Risk reduction varied slightly depending on how much coffee someone consumed, its caffeine content and whether it was instant or ground. But overall, relative to non-drinkers, those who drank one cup of coffee per day had an 8% lower risk of premature death — a rate that rose slightly as consumption increased, peaking at 16% for those drinking six to seven daily cups, before dipping slightly, to 14%, for those having eight or more cups each day. The speed at which a person metabolized caffeine didn’t seem to affect longevity, despite prior research that suggested coffee consumption might be related to increased risks of high blood pressure and heart attack among people who metabolize caffeine slowly. But those studies only looked at coffee drinking after disease occurrence and did not examine overall mortality risk, as the current paper did, Loftfield said. Using the Biobank study also allowed the researchers to examine a huge amount of genetic data, including that related to caffeine metabolism, which allowed for more robust analysis. That finding, combined with the apparent longevity-boosting effect of decaf coffee, suggests that caffeine isn’t the life-lengthening mechanism at work in java, Loftfield said. But because the current study was observational, meaning it looked only at patterns in an existing dataset, it’s impossible to say what is — or even if coffee is truly responsible for keeping death at bay, or just associated with a longer life. “Our current understanding of coffee and health is primarily based on findings from observational studies,” Loftfield said. “To better understand the potential biological mechanisms underlying the observed associations of coffee with various health outcomes, additional studies are needed.” Nonetheless, Loftfield’s study joins a large group that have found health benefits associated with coffee. And though some past studies have linked coffee and other hot beverages to cancer, the World Health Organization just last month concluded that there’s inadequate evidence to call coffee a carcinogen. “Our study provides further evidence that coffee drinking can be part of a healthy diet and offers reassurance to coffee drinkers,” Loftfield said. Via http://www.health.com/syndication/coffee-longevity-study They don’t call protein one of "the building blocks of life" for nothing. This macronutrient makes up the major component of all our cells and provides the essential amino acids that keep our bodies up and running. Problem is, some of us aren't getting as much of it as we should be. A true protein deficiency is very rare in the United States—though it can be seen in people who have anorexia, cancer, or, in the case of severe malnutrition, undiagnosed Crohn’s disease—but sometimes, vegans or people who follow a raw food diet could find themselves running a little low, says Leslie Bonci, MPH, a nutritionist, owner of Active Eating Advice, and nutrition consultant for the Kansas City Chiefs. (Vegetarians who eat dairy or even just eggs are unlikely to have a problem meeting their protein goals, she says.) "We have all these new plant-based foods in the marketplace, but [in terms of protein], they’re not all created equal," Bonci explains. Take milk, for example: One cup of 1% cow’s milk contains about 8.5 grams of protein, while a cup of almond milk only contains just 1 gram. Plus, most plant-based proteins aren't complete proteins—meaning they’re short on at least one of the nine essential amino acids that can be found in animal foods like meat, seafood, and eggs. (Soy and quinoa are complete proteins; beans, peas, grains, nuts, and seeds are not, according to the Food and Drug Administration.) "I think that when people are opting for a plant-focused lifestyle, they have to make sure they aren't short-changing themselves," says Bonci. The United States Department of Agriculture currently recommends that both men and women eat about .8 grams of protein for every kilogram of body weight, but Bonci says that if you’re strength training or exercising regularly—or are trying to preserve muscle while cutting calories—you may need a little more. (One pound is equal to 2.2 kilograms; so, an adult who weighs 150 pounds would need 54 grams of protein.) And there’s more to it than just meeting your macros—you should also be eating protein at the right time, too. "The body is most happy when it’s getting some protein every four to five hours," says Bonci. Here are five signs that you may not be getting as much protein as you should be. 1. You’re prone to stress fracturesYour bones need more than just a healthy dose of calcium—they also need enough protein, too. That was the conclusion from a 2018 research review from some of the world’s leading osteoporosis foundations, which found that eating a protein-rich diet can help protect your bones. When we aren’t getting enough protein to fuel our organs and brain, our bodies borrow from other areas, including the storages in our skeletal muscle tissue, says Bonci. Without the support of strong skeletal muscle tissue, our bones are more susceptible to injures like fractures and breaks. 2. Your hair and nails look brittleBecause protein is an essential part of your hair and nails, your nails can feel softer and your hair can become more brittle over time, says Bonci. "The hair can lose some of its luster, and may not be quite as thick as it used to be," she explains. "It may also start to split." After a few months of not eating enough protein, you may also experience some hair loss, according to the American Academy of Dermatology, in part because the body shuts down hair growth to preserve its protein stores. 3. You’re losing weight—from your musclesThe number on the scale may be ticking downward, but that’s not necessarily a good thing. "Typically, if people aren’t getting enough protein, their bodies will break down muscle to get more of it," says Bonci. "And if they’re losing muscle, they’re also holding on to fat stores, so their body composition could be changing in an adverse way." RELATED: The Best Vegan and Vegetarian Protein Sources 4. You feel weakYou probably won’t feel fatigued right away, but over time, people who aren’t eating enough protein may feel more tired or sluggish than usual, says Bonci. Sure, less muscle mass can play a part in this, but Bonci adds that protein is a component of hemoglobin, which is present in our You probably won’t feel fatigued right away, but over time, people who aren’t eating enough protein may feel more tired or sluggish than usual, says Bonci. Sure, less muscle mass can play a part in this, but Bonci adds that protein is a component of hemoglobin, which is present in our red blood cells and transports oxygen throughout the body. And too-low levels of oxygen could cause weakness or shortness of breath. 5. You’re always catching a coldProtein is one of the building blocks of antibodies, which are produced by the body’s immune system to help fight off foreign invaders like bacteria and viruses, says Bonci. "If you don’t have enough protein, you could have a compromised immune system and perhaps be ill more often than other people," she explains. Via http://www.health.com/nutrition/signs-not-eating-enough-protein
Most of us are in a serious relationship with sugar, and just like any romance, it has its issues. From spiking blood glucose levels to contributing to insulin resistance, refined sugar can seriously mess with your health. But you're probably not going to give up treats forever. Because, happiness. So we turned to our favorite food bloggers for their favorite sugar substitutes—and then tasty, simple recipes that incorporate each ingredient. Of course, using these sweet substitutes won’t turn a doughnut into a superfood. But they offer a more natural source of sweetness and even some health benefits, too. RELATED: 5 All-Natural Sweeteners That Are (Somewhat) Healthier Than Sugar DatesNaturally sweet and full of fiber, dates are a no-brainer sugar substitute. Plus, they’re super versatile. “Dates are perfect in smoothies, energy balls, salads, and salad dressings,” Brittany Mullins, from the blog Eating Bird Food, tells Health. “You can also blend them into a paste or puree to use for baking.” Make a date to bake her chocolate chip muffins or four-ingredient Samoas, both of which get their sweetness from this fruit. Coconut sugarRecipe developer and food blogger Rachel Mansfield knows a thing or two about sugar substitutes. Her top pick? “Coconut sugar is my go-to baking sweetener,” she tells Health. “It provides that grainy texture that cane sugar does and sweetness without the blood sugar spike.” A little goes a long way with coconut sugar, which is made from the sap extracted from the buds of coconut palms and contains nutrients like thiamin, iron, and zinc. “If a recipe usually calls for one cup of cane sugar, I will add 3/4 cup coconut sugar instead,” says Mansfield. Give the sweetener a try by whipping up Mansfield’s vegan cinnamon rolls. “They are one of my favorite recipes and they have no refined sugar in them!” she says. RELATED: What Is Monk Fruit Sweetener and Is It a Healthy Option? ApplesauceUK cookbook author and personal trainer Sassy Gregson-Williams tells Health she’s all about applesauce when it comes to cutting down on added sugar in her recipes. “Applesauce works particularly well in healthier cakes, muffins, cupcakes, and cookies,” she explains. “It helps to moisten the bake, and can also be used as a substitute for butter or oil.” To give the swap a go, sample Gregson-William’s recipe for lavender lemon-glazed cookies, which slashes sugar by using half apple sauce and half maple syrup. Monk fruit sweetenerWe’ve been obsessed with holistic chef and food blogger Laura Lea Goldberg ever since she gave us this must-try recipe for ultra fudgy black bean brownies. So we were hardly surprised when she filled us in on the benefits of monk fruit sweetener as a sugar substitute. “I’ve really enjoyed playing with dried monk fruit sweetener recently,” she tells Health. “It’s low-glycemic, low-carb, and subs for white sugar just about 1:1.” Monk fruit sweetener can have a bit of funky aftertaste, says Goldberg, so it’s best to pair it with strong ingredients. “I’ve found that using rich, bold flavors like cocoa powder, cinnamon, walnuts, and banana in tandem with monk fruit sweetener is best,” she explains. Need some inspiration? This sugar-free chocolate avocado mousse is her newest obsession, and it’s a perfect fit for monk fruit, she says. “Unctuous, satisfying, and sugar-free, you can indulge in this recipe and receive fantastic health benefits at the same time.” Sweet! RELATED: This Is What Happens to Your Body When You Eat Sugar SpicesWho says sugar substitutes have to be super sweet? “When it comes to leaving out the white stuff but still maintaining flavor and an overall sense of sweetness, my favorite trick is to add cinnamon and vanilla bean (not extract or powder, but the actual black specks from the vanilla bean pod),” wellness blogger Britt Berlin, who doesn’t use sugar substitutes like coconut sugar, maple syrup, or honey in her recipes, explains to Health. “You'd be surprised at how quickly your tastes buds adapt to not using sugar." One of her favorite treats, her sweet potato brownie loaf, relies on warming spices for its rich, satisfying flavor. Says Berlin: “It's so sweet from the sweet potato, cinnamon, and vanilla bean, you'd think you're having a decadent fudgy brownie!” HoneyUnlike super processed table sugar, this sugar substitute delivers a sweet flavor that’s all natural. Also, honey—especially the manuka variety—contains antibacterial properties. Chefs and foodies mostly love it because it can be used for just about anything. RELATED: What is Manuka Honey—and Why Is It So Good For You? “One of my favorite alternatives to white sugar is honey,” says Nicole Modic, creator of the blog Kale Junkie. “I use it in my tea, I bake with it, and I drizzle it on top of my toasts.” After Modic switched from processed sugars to natural sweeteners, she says she kicked her sugar habit. “Back in the days when I wasn't paying attention to my diet, my cravings were off the hook, and I attribute that to the processed sugars that made me crave more and more.” These days, you can find Modic adding raw manuka honey to her avocado toast on her wildly popular Instagram account, or posting recipes on her blog such as this one for cinnamon tahini cookies. These delicious treats use honey and cinnamon. Tahini has health benefits too; it's a paste made from ground sesame seeds that is low fat and supplies some protein. Via http://www.health.com/nutrition/sugar-substitutes-from-food-bloggers |