Jenna Dewan Tatum Eats Only Plant-Based Foods (which Includes French Fries!): What She Eats in a Day
This article originally appeared on People.com.
Jenna Dewan Tatum sticks to eating foods that make her feel her best.
“I consider eating healthy a way of life because I feel better, plain and simple,” she tells PEOPLE. “I’m not a fan of dieting, which is why I choose to eat healthy most of the time. I keep it in balance, so I don’t have to crash diet. When I want to splurge I allow myself and don’t beat myself up — I just make a plan to eat extra healthy the next day or work out.”
When she decides to splurge, Dewan Tatum goes for “salty, savory food,” including her favorite: “French fries!”
“I also choose to eat plant-based foods because not only is it healthy and yummy, but I feel ethically right,” says the World of Dance host, 36. “We have become so off-balance with our animal consumption. Even one meatless meal a week helps!”
Check out Dewan Tatum’s daily food log below, and for more on her diet, pick up a copy of PEOPLE, on newsstands now.
2 liters of water
Kimberly Snyder’s Glowing Green smoothie with spinach, romaine lettuce, water, celery, apple, pear, banana, lemon juice, cilantro and parsley
Cucumber and tomato salad with lemon juice, olive oil, salt and pepper
Fruit smoothie with apple, banana, raspberries, blueberries and water
Quinoa bowl with black beans, chopped tomatoes, roasted squash, zucchini, red peppers, avocado, corn, salsa, tortilla strips, lime, vegan chipotle sauce, salt and pepper
“Jenna does a great job getting her daily fruits and vegetables,” says Atlanta-based dietitian Marisa Moore, who also commends Dewan Tatum’s lunch and dinner choices for being “packed with plant-based fiber and protein.” However, she notes that “Jenna may need more calories to cover vigorous physical activity like dancing or a busy day on-set.”
NOTE: It is recommended that women eat at least 1,200 calories per day, and men eat at least 1,800 calories per day.
Ever find yourself going about your day, not even thinking about food . . . when all of a sudden your appetite kicks in, and you’re at the drive-thru or rummaging through your pantry, looking for whatever it is you crave? That’s because feeling hungry often has little to do with whether your system really needs food and a lot more to do with some sneaky cues and behaviors you encounter without realizing it. These 6 are among the biggest offenders tricking you into thinking you’re hungry when you really aren’t.
There may be a downside to turning to TV for recipe inspiration. A new study found that people who cook from scratch based on recipes they got off a cooking show weighed 11 pounds more than those who watched these shows but didn’t cook very often. The authors of the study, from Cornell University’s Food and Brand Lab, think the extra pounds might have to do with how indulgent TV recipes are. When people make them at home and consume them, they think it’s okay to take in all the extra calories.
Orange- and red-colored foods
From a biological perspective, humans “tend to seek out vibrant colored foods, as these contain the most vitamins and minerals,” says Susan Albers, PsyD, clinical psychologist at the Cleveland Clinic and author of 50 More Ways to Soothe Yourself Without Food. “The response is subconscious…think about a time when you’ve walked through a grocery store and found yourself picking up a sack of oranges or bag of red peppers.” But that instinct works against you when you’re face to face with a plate of mac and cheese or gooey nachos. These dishes share a similar hue as oranges do, but they have way more fat and calories.
Food packages on your kitchen counter
You know the saying, out of sight is out of mind? That definitely applies to food as well, and it sums up the dangers of not putting your groceries away as soon as you come back from the supermarket or leaving out half-eaten boxes of takeout pizza. When you see these items, even in their containers, your appetite gets going, and it’s hard to resist consuming them.
“People tend to reach automatically for foods that are within arm’s reach,” Dr. Albers says. “If it’s there, you’re likely to eat it.” One study shows that people who keep soda and cereal on their counters weigh a startling 26 pounds more than those who opt to tuck them away in a pantry.
RELATED: 12 Foods That Control Your Appetite
Other people eating near you
You’re having drinks with friends when someone orders a round of apps. You weren’t hungry at all before the order was placed, so why did you dig in when the food arrived at the table? We automatically match the pace at which people around us eat and “mirror” their behavior, Dr. Albers explains, and that’s true even if they’re at another table and you don’t know them. You could also blame a little social anxiety. “We’re simply trying to fit in and make a situation more comfortable,” she adds.
If you’re served a heaping pile of food on a large plate, you’ll likely try to finish it, even after you’re already full. “We naturally eat more off of large plates and bowls,” says Dr. Albers. It’s a mean trick your eyes play on you. Larger plates cause us to think a serving of food is smaller than it actually appears. One study showed that people scarfed down 16% more cereal than usual when it was served to them in a bigger bowl.
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A happy mood
You know about stress eating: tough day of work = pint of ice cream. But it’s not just negative emotions that lead us to dive into our kitchens. Positive emotions like joy, excitement, and even love can crank your appetite as well. It has to do with the fact that certain foods, like chocolate, trigger satisfying neurochemical responses in the brain. “We want to hold onto [those happy emotions], and another creamy bar of chocolate or crispy bag of chips promises to keep the good feelings rolling,” says Dr. Albers.
Also, when life is going well and you feel good, you’re more relaxed and less vigilant about your calorie intake. “People actually eat more when they’re in a happy relationship,” Dr. Albers notes.
This article originally appeared on Time.com.
The caffeine powers that be have started slowly, subtly rolling out test “Coffee Ice” — ice cubes made of frozen coffee, not just water — at a select number of the behemoth chain’s many outposts. While significantly less Instagrammable than the multi-colored or multi-flavored novelty drinks of yore, Coffee Ice has the admirable quality of being actually useful for everyday coffee consumption. In fact, it’s possible that Coffee Ice could save us all from the summer scourge of watered-down iced coffees and cold brews, those unappetizingly lukewarm beverages that litter our June, July, and August afternoons.
Some patrons have already begun to discover the joy of Coffee Ice at stores in Baltimore and St. Louis, as Cosmopolitan reports. The new and improved ingredient is becoming available just as the weather heats up and can be added to any iced drink, including frappuccinos. But it will cost customers an extra $0.80 per drink. And, as Reddit commenters have noted, baristas still have to go into the back freezer to grab your fancy ice. And yet. Those eighty cents and extra seconds might just all add up to a blissfully water-free coffee-drinking experience. That, of course, is priceless.
This article originally appeared on People.com.
In an interview with CBS This Morning‘s Charlie Rose on Wednesday, the New England Patriots’ wife and supermodel, Gisele Bündchen, says she is the reason the family steers clear of eating white sugar, white flour, MSG, caffeine, fungus, dairy, nightshades and yes, even strawberries.
“In my situation, we have a plant-based died and we’ve been having it for 10 years,” says the mom of two. “Because we feel better, it is better for our health and everything we put into our body has an affect on us, has an affect on our energy and how we feel.”
When Rose asks her directly if she initiated their healthy lifestyle, Bündchen reluctantly admits, “it has come from me.”
Though a personal chef for the family told Well+Good last year that Brady—who recently launched a $78 per week plant-based meal kit with Purple Carrot—also incorporated lean meats into about 20 percent of his diet, it seems he’s since gone full vegetarian. And that decision appears to be paying off.
The thing is, he said he’s been feeling so much better,” says Bündchen. “I have to say it’s amazing, you know, the way he feels. He doesn’t feel achy. He just feels so much more energy.”
But Bündchen isn’t taking all the credit for Brady’s five Super Bowl wins. “He has to thank his commitment, his dedication to it, because he still has to want to do it, right?” she says. “In the beginning, it was a little bit different for him, but now he loves it and he wouldn’t have it any other way because he feels better.”
This article originally appeared on RealSimple.com.
By now, most of us have either seen cauliflower crusts all over Pinterest, or we’ve taken the plunge and made one ourselves. With enough cheese and herbs, they can actually be quite tasty, and a great pizza crust option for our gluten-free friends.
We bought two crusts, which are sold frozen, and tried it two ways: plain, and with margherita pizza toppings. We baked the plain crust directly on the oven rack (per the instructions), and were surprised it barely took on any color in the oven. We slid it under the broiler to try and force some browning, but the entire floppy disk stayed pale as a rice cake.
Then, we took a bite—our first and last. The plain crust tasted like a flavorless rice cracker, with an unpleasant aftertaste. The box actually encourages you to try it plain, “for snacking.” We prayed some cheese would help its cause.
We topped the second unbaked crust with drained whole peeled tomatoes, lots of fresh mozzarella, some shredded Parmesan, salt and pepper. This time, taking it out of the oven was a hot mess. The flimsy crust buckled under the weight of our toppings, falling apart when we tried to slide it off the rack. Two people and three spatulas later, it somewhat successfully landed on the cutting board.
After a topping of fresh basil, we cut ourselves a slice, only to immediately regret taking another bite. No amount of cheese can save this poor crust. If we had liked it, we would have been disappointed at the serving size, which is one-sixth of the pizza, or one sad slice.
Our advice to you: If you’re looking for an alternative to a traditional crust, we recommend making it yourself. Or, if you’re excited about cooking with cauliflower, try one of our three genius ways to transform cauliflower rice.
It’s makeover time for the chocolate bars you’ve loved since you were a kid. On Thursday, some big-brand candy companies made a joint announcement that they’ll be shrinking the package size of their products, which in turn will lower the total calorie count. The label on the front of the bar will also list the exact number of calories inside.
The changes, to be completed by 2022, are all part of an effort to tackle the high rates of obesity in the U.S. The companies made the announcement at a meeting organized by the Partnership for a Healthier America; participating brands include Mars Chocolate, Wrigley, Nestle USA, Ferrero, Lindt, Ghirardelli, Russell Stover, and Ferrara Candy Company.
Here’s a rundown of how the candy counter is going to change. First, half of the individually wrapped products made by the above brands will be available in smaller single-serving packages that have no more than 200 calories. Calories counts will also be easier to read and understand, as they’ll be printed right on the front of the package. The calorie count will cover the entire bar or bag. (No more serving-size mumbo-jumbo.)
Information about candy will be easier to access as well. A new website, AlwaysATreat.com, will become a digital resource to help consumers understand what ingredients go into the candy and chocolate and have any questions answered.
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Currently, most of the individually wrapped products these companies sell already have less than 250 calories per package, so the change won’t seem drastic. But with more size options, people can more easily choose how they’d like to indulge.
“Educating the public about food products, even candy, is key to helping consumers make informed choices,” says Libby Mills, RD, spokesperson for the Academy of Nutrition and Dietetics. But despite the changes, “consumers need to remember that smaller portions with nutritional information on the packaging doesn’t mean that the candy item is healthy.”
This article originally appeared on People.com.
“I’ve had the same thing for breakfast every single day for ten years: coffee and McCann’s quick-cooking Irish oatmeal,” the Barefoot Contessa star tells Bon Appetit for their “Grocery List” series. Garten says she adds “lots of salt” because “I don’t want it to taste like wallpaper paste.”
Other staples in the Garten household include “a bowl of lemons on the counter (and other citrus), butter, eggs, Parmesan cheese, and chocolate,” she says. There are also some “forbidden” items on her grocery list like Tate’s chocolate chip cookies and vanilla Häagen-Dazs ice cream.
Though she’s not opposed to picking up pre-made dinners on weekdays, the weekend is when Garten will really spend time cooking at home after her husband Jeffrey has returned from his job at Yale University. On a recent weekend, the Food Network host made a skillet lemon chicken, roasted broccoli and vanilla rum panna cotta on one night, and pasta e fagioli the other night.
“I always have soup in the freezer that’s hearty enough to be a meal, like Tuscan white bean, split pea, cauliflower, or Loaves & Fishes‘ tortellini en brodo,” she says.
Garten is repetitive in her sweets as well. “While we watch TV, we always have granola for dessert,” she says. “A little strawberry or plain yogurt, fruit that’s in season, and Bola granola. I buy granola because unless you can make something that’s better than what you’d buy, there’s no point in spending the time!”
See more of Garten’s grocery list (hand-written notes and all!) on Bon Appetit.
Here’s a reason to really enjoy your morning cup of joe: it practically qualifies as a health food these days. Coffee can improve your mood, jumpstart your metabolism, boost your workout, and help you focus, among other amazing benefits suggested by recent research.
Yet you won’t score these health rewards unless you steer clear of certain bad habits when it comes to preparing and sipping your favorite brew. Some coffee-prep practices strip the beans of their high levels of micronutrients like polyphenols, a type of antioxidant thought to help prevent heart disease and other conditions. And ordering beverages loaded with dairy and sugar can turn this naturally low-calorie beverage into a delivery system for fat and calories.
To get the most from your coffee, make sure you’re not committing any of the mistakes called out by Bob Arnot, MD in his new book, The Coffee Lover’s Diet: Change Your Coffee…Change Your Life ($27; amazon.com). With Arnot’s advice in mind, here’s the right way to prepare and savor your brew.
Cut back on sugar
Coffee and sugar have always been a popular pairing. Sprinkling in the sweet stuff won’t take away from coffee’s polyphenol level, but it can detract from the healthfulness of the drink thanks to the extra calories (16 per sugar packet) and the way refined sugar messes with your blood-sugar levels. If you need sugar because your coffee tastes too bitter, try a brew made from naturally sweeter beans.
Go easy on the cream
Coffee with cream is another delicious duo. Two tablespoons of heavy cream packs about 100 calories; the same amount of half-and-half has 38. These numbers may not seem like much, but if you drink a few cups or more a day, it adds up. Many people mask the bitterness of their coffee with cream, so save yourself the calories and pick a lighter roast, or stick to low-fat milk only. Speaking of milk and cream, try to make smoothie-like blended coffee drinks, which can have hundreds of calories each, an occasional splurge.
RELATED: Big Perks: Coffee’s Health Benefits
Drink lighter-roast brews
“Superdark roasts, swirled with cream and sugar to cover their burnt-wood taste, are the coffee equivalent of soggy green beans that have been cooked all-day with a fatty ham hock or a slice of bacon,” writes Arnot. Lighter roasts may take some getting used to, but they can be just as flavorful and are much higher in polyphenols. If you can’t give up the dark stuff, roast the beans yourself at a temperature no higher than 430 degrees This creates that bold, dark flavor yet retains a decent level of polyphenols.
Buy higher-quality beans
One way to know if your coffee is healthy is to evaluate the taste: healthier coffee tastes better. To get the good-for-you kind, Arnot suggests buying premium coffees grown on farms with excellent cultivation practices. Stick to farms located at high altitudes close to the equator in countries such as Ethiopia, Kenya, Columbia and Brazil. African coffees tend to be lighter, whereas South American coffees are generally fuller-bodied.
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Wash the coffee maker after each use
You wash your pans after cooking with them, right? If you didn’t, the next dish you prepared in them wouldn’t taste right. The same principle goes for your coffee equipment. Rinsing coffee machines and makers with vinegar and hot water, suggests Arnot, will make your next brew more robust and flavorful.
Make coffee with fresh, ripe beans
Coffee is at its best between two days and two weeks after the beans are roasted. Arnot recommends buying small bags from local roasters and using them within three to four days—storing them not in your fridge but in an opaque, airtight container kept away from sunlight to preserve freshness. Ask for coffee packed in nitrogen-flushed bags; this prevents oxidation and help preserve the taste of the beans for a few months before you’re ready to roast.
Grind the beans just right
If the beans are ground too small, you’ll get bitter-tasting coffee. Grind them too coarsely, however, and the coffee will taste weak—not to mention be depleted ofpolyphenols. Arnot recommends a medium-level coarseness, whether you’re grinding it yourself or having someone behind a counter do it for you.
This article originally appeared in Fortune.com.
Whole Foods Market co-founder and CEO John Mackey says learning to eat healthy is a lot like getting into a new gym routine: both require training.
Mackey, speaking at Fortune‘s Brainstorm Health conference in San Diego, said both involve changing well-established patterns. He gave the example of going out for a run or starting a yoga session for the first time. After a single session, your body hurts and you don’t want to do it again. Eating healthy requires fighting through similar discomfort.
“That’s how it is with food. ‘I tried kale, I didn’t like it,’” said Mackey. “Just like you need to get your body in shape for exercise, you have to get your palate in shape. You have to train it.” Mackey went on to say that he estimates it takes 10 to 15 experiences with a new food to train your palate to learn to like it. “I like everything now and it is just because I taught myself to like it. You might as well re-educate yourself to enjoy the healthiest foods in the world.”
Mackey, a vegan who travels with his own rice cooker, is an executive that loves to talk about healthy food. His appearance at Brainstorm Health comes just after the publication of his new book The Whole Foods Diet: The Lifesaving Plan for Health and Longevity, which was published last month. In that book, he advocates for a diet that leans on whole foods (i.e. no processed foods) and as much plants as possible. That’s a similar stance to the famous quote from New York Times author Michael Pollen: “Eat food. Not too much. Mostly plants.”
Whole Foods now generates nearly $16 billion in revenue annually thanks to Mackey’s push to sell healthier foods, including many organic brands, to consumers. But with success comes copycats: many other retailers, including Kroger kr and Walmart wmt , have entrenched into Whole Food’s turf and put pressure on prices in the process. At Whole Foods, same-store sales decreased by 2.5% in the most recent year as the retailer admits that consumers have more options for how and where they want to buy their food than ever before.
Last month, activist investor Jana Partners disclosed it took a 9% stake in Whole Foods and said it would push for the company to speed up a turnaround plan and consider selling itself. Just a few weeks later, it was reported that privately-held Albertsons was mulling a takeover.
Mackey, speaking to Fortune reporter Beth Kowitt at Brainstorm, wouldn’t say much about the activism or future plans as Whole Foods is reporting earnings next week and is in a quiet period. He did admit that competition is tough due to all the copycats that Whole Foods is combating, but also pointed out that rivals like Kroger are feeling the squeeze in sales as well.
Kowitt asked Mackey to also weigh in on why the United States population continues to face so many health problems, despite the recent push to eat healthier foods. “There’s tremendous misinformation about what a health diet is,” Mackey responded. As an example, he said that organic potato chips are an item that could be perceived as healthy, but they aren’t. A consumer would be better off eating a non-organic real potato rather than processed organic chips.
The disconnect, he explained, is tied to our biology. We crave calorie-dense foods because of how humans evolved. For many years, those foods packed with sugar and fat were scarce. Now they aren’t, but we still want them.
Whole Foods, of course, like all retailers sells a lot of healthy foods—but also some items that aren’t so good for us. With 71% of Americans overweight and over a third considered obese, that might send a mixed message considering Mackey’s personal plea for Americans to eat healthier. But he points out selling a variety of foods and drinks (including some that aren’t healthy) is good business.
“My first store, before Whole Foods Market, was called Safer Way,” he said. It was vegetarian, sold no alcohol and had no foods with sugar or refined grains. “It was very pure and it didn’t do business.” After relocating that store and starting to sell coffee, beer, and meats, it was a natural food store that sold exceptionally well. While Mackey would prefer to stick to the healthier stuff, he says customers need to vote out the bad stuff with their dollars.
“You may have the highest ideals in the world, you try to educate people…but ultimately you need to sell what people want to buy or you don’t have a business,” Mackey said.
Kudos if you’ve already incorporated whole grains into your regular diet: Among other benefits, eating more of these fibrous foods has been linked to a reduced risk of heart disease, diabetes, and cancer. One reason may be because whole grains are good sources of lignans, antioxidant-rich compounds also found in seeds, legumes, and other plant sources.
But if you’ve taken an antibiotic recently, you may not be benefiting from all the good-for-you nutrients that whole grains can provide. According to a recent study published in Molecular Nutrition & Food Research, antibiotic use was associated with lower levels of enterolignans—the metabolized form of lignans—in the body.
The study suggests that antibiotic medications may disrupt bacteria in the gut, preventing it from converting plant lignans into this beneficial form. Enterolingans have a chemical structure similar to estrogen, and have been shown to be protective against the development of breast cancer.
To examine these potential effects, researchers at Aarhus University in Denmark examined diet questionnaires, blood samples, and prescription drug records from more than 2,200 Danes who developed cancer from 1996 to 2009. They found a significant correlation between antibiotic use and lower enterolignan concentrations in the blood, especially among women.
Women who had used antibiotics up to three months before submitting a blood sample had enterolignan concentrations as much as 40% lower than those who hadn’t used the drugs, while men on antibiotics had concentrations up to 12% lower. Even up to a year later after taking antibiotics, levels remained significantly lower than normal for both men and women.
To confirm their findings, the researchers also conducted a controlled study on pigs, published in the Journal of Proteome Research. In that experiment, blood concentrations of enterolignans were 37% lower in pigs given antibiotics, compared to those who weren’t.
RELATED: 9 Probiotic Foods That Aren’t Yogurt
The study authors say that this is the first time an animal experiment has confirmed a direct link between enterolignan concentration and antibiotic treatment. They also say their research on humans is the first to note a difference between men and women.
Antibiotics’ effects may extend beyond plant lignans, as well: There are plenty of other dietary compounds that rely on gut bacteria to convert them into useful forms in the body, the authors point out. It’s likely that these nutrients could be similarly compromised by bacteria-disrupting antibiotics, they write in their paper.
Emeran Mayer, MD, a gastroenterologist at UCLA Health, says the new findings “confirm and expand what we currently know about the detrimental effect of antibiotics on the health of the gut microbiome, and of our own health.” (Dr. Mayer, author of The Mind-Gut Connection, was not involved in the new research.)
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The fact that antibiotics had such a long-term effect on the ability of microbes to metabolize lignans is particularly interesting, Dr. Mayer says. “Even though the composition of the gut microbiome may return to pretreatment levels, their function appears to be compromised for much longer,” he adds.
Unnecessary use of antibiotics is strongly discouraged by scientists—not only because of growing concerns over antibiotic resistance, but also because it appears to reduce microbial diversity in the gut. Dr. Mayer believes that the latter is linked to the rise of autoimmune diseases; colon, prostate, and breast cancer; and the metabolic syndrome in the developed world.
He adds that antibiotics aren’t just overprescribed by doctors, but that they’re also given to farm animals, fish, and poultry that are raised for food. “Consumers should be aware of the contamination of all our mass produced food supply with antibiotics,” says Dr. Mayer, “and should greatly reduce therapeutic consumption of antibiotics whenever possible.”
In other words, this study suggests yet another reason not to bug your doctor for a quick-fix prescription when you might not need one—and to shop for antibiotic-free meat and fish whenever you can. It’s good for your gut, and may help you get the most out of your healthy whole-grain habit, too.