Month: March 2017
This article originally appeared on RealSimple.com.
Every year, certain ingredients and dishes emerge as trendy “must-haves”—even if it’s something we’ve been eating for centuries. Just a few years ago, for example, no one had even heard of quinoa (which has been around for at least 5,000 years), and now not a day goes by when we don’t see it on a menu.
These foods and popular ingredients aren’t just being whipped up by chefs or served in popular restaurants. They’ve become mainstream amongst home cooks across America, and thousands of eaters are also ordering them through delivery services. UberEATS has seen a surge in fresh, nutritious delivery orders (so long, pizza and burgers), so they compiled a list of the top 20 healthy food trends for 2017. The data is based on UberEATS order patterns so far this year.
Unsurprisingly, avocado is at the top of the list—it seems this trend is here to stay. According to their data, the fruit is the most popular healthy food in more than 16 cities across the country. Kale has dropped to number 8 on the list, making way for poke (a Hawaiian raw fish salad), edamame, radishes, and pickles. Bulgur and brown rice have replaced quinoa as the resident grains/seeds in the top 20.
The fact that tofu rounds out the top 10 is a nod to people re-thinking the amount of meat they consume—and how it appears on their plates. More and more, in home kitchens, restaurants, and new cookbooks, we’re seeing veggies take center stage with meat as a side, or a garnish. Check out the full list below, and use it as an opportunity to try out some new healthy ingredients this year.
- Brown Rice
- Bok Choy
- Bone Broth
This article originally appeared on Time.com.
Alcohol, in moderation, has a reputation for being healthy for the heart. Drinking about a glass of wine for women per day, and two glasses for men, is linked to a lower risk of heart attack, stroke and death from heart disease. (Drinking too much, of course, negates these benefits and increases the risk of heart problems.)
Now, a new study of nearly two million people published in The BMJ adds more evidence that moderate amounts of alcohol appear to be healthy for most heart conditions—but not all of them.
The researchers analyzed the link between alcohol consumption and 12 different heart ailments in a large group of U.K. adults. None of the people in the study had cardiovascular disease when the study started.
People who did not drink had an increased risk for eight of the heart ailments, ranging from 12% to 56%, compared to people who drank in moderation. These eight conditions include the most common heart events, such as heart attack, stroke and sudden heart-related death. Non-drinkers had a 33% higher risk of unstable angina—a condition in which the heart doesn’t get enough blood flow—and a 56% higher risk of dying unexpectedly from heart disease, compared to people who drank a glass or two of alcohol a day.
RELATED: How Alcohol Affects Your Body
But alcohol does not seem to provide protection against four less common heart problems: certain types of milder strokes, which result from brief periods when blood flow to parts of the brain are blocked, and cases of bleeding in the brain.
The study’s findings are particularly interesting because the researchers separated drinkers into categories that are typically lumped together in these kinds of studies. “Non-drinkers” often include people who have never drank, as well as those who quit drinking (who may have been heavy drinkers in the past, and so may have a higher risk of heart problems). This may have inflated the risk of non-drinkers; in some cases, grouping people this way might make drinking alcohol look better for the heart than it actually is.
It’s not clear from the current study why alcohol lowers the risk of some heart conditions and not others. But Steven Bell, a genetic epidemiologist at University of Cambridge and the study’s lead author, says that another study designed to answer that question is currently underway. “We are unpacking how different risk factors are associated with each different disease,” he says. Future studies will also tease apart whether different types of alcohol—wine versus beer or spirits, for example—have varying effects on the risk of heart disease.
In the meantime, Bell says that the results should reassure people who drink a few glasses of alcohol each week. But it shouldn’t compel people who don’t currently drink to pick up the habit in order to stave off heart disease. Because alcohol carries a risk of liver disease, there are safer ways to lower risk, he says, such as quitting smoking, exercising regularly and eating a healthy diet.
You're just about to crawl into bed…and hunger strikes. You know late-night snacks aren't great for your waistline, or your slumber. So should you try to ignore the craving—or eat something small? And if so, what should you have? Here’s my advice about what to do, and how to ward off pre-bedtime hunger in the first place.
First, figure out if you're actually hungry
The first step is to determine if you’re truly in need of nourishment, or experiencing a false hunger triggered by habit, anxiety, or the desire for a reward. To do that, check in with your body: Do you have physical signs of hunger, like a growling tummy? When did you last eat, and what did you have?
For most people, a well-balanced meal (such as a generous amount of veggies plus lean protein, healthy fat, and a bit of carbs) should leave you feeling full for about four hours. So if you ate a healthy dinner less than four hours ago, and you don’t have any physical symptoms of hunger, blame “mind hunger.”
If your craving is driven by habit (for example, maybe you always pair snacking with watching Netflix before bed), mix up your routine. Do something else with your hands as you veg out in front of the TV. Try doodling, playing with a Rubik’s Cube, or doing anything else that keeps you occupied.
If your hunger is triggered by emotions (like stress, or anger), choose another way to self-soothe. Listen to a five-minute guided meditation. Or see if writing in a journal will do the trick.
Eating when you aren’t physically hungry is like putting on a sweater when you’re not cold: It’s not helpful, and can just make you more uncomfortable. On the flip side, getting to the root of what’s steering you to the kitchen can help improve your mental well being, and break the pattern of distracting yourself with food.
RELATED: Best and Worst Foods for Sleep
Let's say you establish that you really are physically hungry. Now try to assess how hungry you feel. Do you just need a few bites to take the edge off? If so, have a quarter cup of nuts or seeds (a serving about the size of a golf ball). The protein, good fat, and fiber they contain will fill you up, but not leave you feeling stuffed and sluggish. What's more, as much as 30% of the calories in nuts aren’t digestible, which means the calorie count may be a third less than what the label states. And that's ideal since you're about to be sedentary for about seven to eight hours.
If you think you’re too hungry for just nuts, have some fruit too. Kiwis are a good choice, since they’ve been shown to help with sleep. A study published in the Asia Pacific Journal of Clinical Nutrition found that men and women who ate two kiwis one hour before bed fell asleep more than 35% faster, slept more soundly, and experienced a 13.4% increase in total sleep time, compared to before the kiwi intervention.
Rethink your dinner
If you’re so hungry that nuts, seeds, and fresh fruit won’t cut it, you may want to reexamine the composition and timing of your dinner meal. I’ve had clients who weren't eating enough at dinner and then had trouble falling asleep. Or they'd wake up in the middle of the night to binge. That's because a low-calorie soup, salad, or diet frozen dinner at 7:00 pm just isn’t going to keep you sated until a 10 or 11 o'clock bedtime.
For a healthy and satisfying dinner, make veggies the bulk of your meal. The ideal amount is at least two cups in their raw state (about the size of two baseballs). Add protein from seafood, poultry, eggs, or pulses; and a good fat like avocado or EVOO. Top it all off with a small portion of whole food carbs like spaghetti squash, quinoa, or sweet potato.
Bonus: This type of balanced meal will also help you catch higher-quality Zs. Recent research suggests that eating too little fiber and too much sugar and saturated fat (the kind found in fatty meat and dairy products) can disturb sleep, while higher fiber meals lead to deeper slumber.
Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here.
The current recommendation for people in good health is up to 400 milligrams of caffeine a day. That’s roughly the amount in four eight-ounce cups of brewed coffee. Drinking that much coffee may even bring health perks, including reduced risks of heart disease, stroke, and type 2 diabetes—though we don’t know whether that’s due to the caffeine or to antioxidants or other health-promoting substances in java. (In other words, don’t expect the same benefits from caffeinated sodas or energy shots.)
But keep in mind that just because it’s safe to have that much caffeine doesn’t mean everyone should. We don’t all metabolize caffeine the same way: Some people find that even a little cup of coffee or tea can make them restless. Also, if you don’t consume caffeine regularly, you may be affected by it more intensely when you do have it. Listen to your body, and if you tend to get jittery, try spacing out your caffeinated beverages.
One more thing: If you’re a caffeine fiend, check in with yourself to make sure you’re not using a landslide of lattes to offset sleep deprivation. If you’re clocking enough sleep but still routinely feel exhausted, speak to your doctor to rule out any medical issues that can cause low energy, including a thyroid disorder.
This article originally appeared on CookingLight.com.
"I don't really drink water," I told a friend a few weeks ago. She was baffled and immediately started listing the reasons that my lack of hydration was so awful. She went on to tell me how drinking water would make my skin more clear, it would make me feel more full so I would eat less, and of course, she told me how important it is to keep your body functioning properly.
I know all of these things already, but for some reason, water just was not a part of my routine. I drank water when I was thirsty and lived mainly on coffee throughout the day. Everything my friend said about hydration made complete sense, but I was "yes-ing" her until she would stop and we could move on to any other topic.
Then she made a suggestion, a suggestion that made drinking water sound like a game or a challenge–a simple, way-too-easy way to track my water intake: "Put a few rubber bands around your water bottle and every time you finish a bottle you get to remove a band."
For some reason this simple act changed the way I think about drinking water. Every morning, I put 6 rubber bands on my 20-ounce water bottle, and every time I finish a bottle, I remove a rubber band and put it on my wrist.
"Victory!" I think to myself. It was such a small, insignificant challenge that I knew I could do it. I never said to myself "I MUST DRINK 120 OUNCES A DAY!" I simply started off small. One rubber band at a time. 20 ounces at a time.
I've been taking this daily "rubber band challenge" for around two weeks now, and I must say I feel fantastic. I have more energy, my skin did get kind of glowy, and I have been snacking a lot less. Apparently, the rubber bands are an old trick, but the simplicity of it is what is working for me. It has also been a bit of a conversation starter around the office, I think I’ve even sold the idea to a few coworkers.
So what are you waiting for? Raid that office supply closet and get some rubber bands on your bottle!
Functional waters are any brand of H2O "enhanced" with special ingredients, like herbs or antioxidants, that supposedly bring health benefits. Some types make sense to drink: Water with added electrolytes may be useful if you exercise a lot and sweat heavily and need to replenish sodium and other electrolytes quickly, or if you have a diarrheal illness and are potentially losing electrolytes that way. And waters with added vitamins can give you a nutritional boost (though you absorb vitamins better when you get them through food).
RELATED: 15 Big Benefits of Water
Be more skeptical of any brands that claim to alter the body’s pH, as well as ones that have added hydrogen to purportedly load you up with extra antioxidant power. There’s no credible science to back these claims. One 2012 lab study found that alkaline water with a pH of 8.8 neutralized pepsin, a stomach enzyme involved in breaking down food proteins and producing stomach acid, which suggests it might help soothe acid reflux—but it hasn’t been studied in people yet. For the most part, your body is designed to maintain its own pH balance naturally, and what you eat or drink doesn’t change that.
Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine.
I have long been a fan of apple cider vinegar (ACV), an old home remedy that has some solid science behind it. Research suggests ACV may offer health benefits, such as helping to reduce blood sugar, support gut health, and potentially warding off weight gain. But recently a wave of bottled beverages starring vinegar has emerged; and the trend is predicted to keep on growing. If you've seen these drinks at the grocery store, you may be wondering: Are they worth a try?
The short answer is maybe, with a few caveats. The trouble with drinking vinegars is that's there's no standard formula, so it’s tough to know exactly how much vinegar one serving contains. What's more, many products contain fruit juice or puréed fruit, added sugar, or sweeteners like stevia. Others are formulated with probiotics, or extra ingredients like balsamic vinegar, herbs, and spices. Finally, some are ready to drink, while others are concentrated and need to be diluted (with sparkling water, for example).
The wide range of products makes it difficult to give the whole category a definitive thumbs up or down. But if you're interested in trying a drinking vinegar, remember that regardless of all the marketing claims, you should always read the ingredient list so you know exactly what's in the bottle. Here are a few things to scope out:
Check the type of vinegar
I came across one product that includes cane vinegar rather than ACV. An older study from 2004 suggested that cane vinegar may have cancer-fighting properties. But there’s far less research on its benefits compared to its apple cider cousin.
Note the serving size
Some bottles of ready-to-sip drinking vinegar may contain two servings, which means you should drink half and save the rest for the next day. Or if you're going to drink it all, be sure to multiply the carbs, sugar, and calories by two.
Be mindful of the sugar, especially
My personal favorite beverage in this category is Bragg Organic Apple Cider Vinegar All-Natural Drink With Honey. It’s made simply—with distilled water, Bragg’s own organic apple cider vinegar, and organic honey. The vinegar flavor is strong though not overpowering. But here's the caveat: Half the bottle contains 13 grams of sugar. That's more than three teaspoons of added sugar. Drink the whole bottle and you'll hit the American Heart Association’s recommended daily maximum of six teaspoons of added sugar per day for women. (While organic honey is a better-for-you sweetener, it still counts as added sugar.)
Making it at home may be the healthiest option
If you DIY your drinking vinegar, you can control the ingredients, including the type and amount of sweetener you use. My recommended formula: two teaspoons of organic raw apple cider vinegar and one teaspoon of organic honey swirled into a cup of warm water once a day. (You can also chill it and sip it cold.)
Another way to reap the benefits of ACV is by incorporating it into a daily meal or snack. Add a teaspoon of apple cider vinegar to a smoothie, for example. Or you can whisk it with extra virgin olive oil, garlic and herbs as a dressing for greens or raw veggies; stir it into a soup like white bean and kale; or blend it with a little mustard and drizzle it over potatoes or squash.
Don't go overboard
It is possible to get too much of a good thing: High amounts of apple cider vinegar may lower potassium levels in you body. As with many beneficial foods and ingredients, moderation rather than excess is the best way to get all the perks.
Cynthia Sass is Health’s contributing nutrition editor, a New York Times best-selling author, and consultant for the New York Yankees. See her full bio here.