Indeed, it’s not just in your imagination that the Brussels sprouts you ate in your adolescence were, uh, potent, to say the least. In fact, although you may have been attributing it to your mother’s mediocre cooking skills or your maturing palate that has developed with age (hello, newfound love for black olives), it’s likely not the case at all. Rather, innovations in science can be thanked for the more palatable Brussels sprouts we know and love today. Ahead, we delve into the real reason why Brussels sprouts taste so much better than they did when we were kids and a few of our favorite ways to eat the nutritious and delicious veggie.

Why do Brussels sprouts taste so much better than when we were kids?

In a recent TikTok video by @rantsandrocks, they delve into the one main reason why Brussels sprouts taste so much better now than they did when we were kids. These days, roasted Brussels sprouts are on the menu of many fancy restaurants and are a staple ingredient in many of our meal prep routines. But looking back a few short decades ago, eating this green felt like an absolute chore.

@rantsandrocks #stitch with @radicchiosalad_ #foodtok #brusselssprouts #science #geneticmodification #gmo #learnontiktok ♬ Luxury fashion (no vocals) – TimTaj

That said, the creator behind Rants and Rocks says it’s not a figment of your imagination: It’s real science. In the video, they explain that in the 1990s, a Dutch scientist named Hans Van Doorn identified the chemicals that make Brussels sprouts bitter: sinigrin and progoitrin. After discovering this, the scientist worked to identify Brussels sprouts seeds and varieties with lower levels of these bitter chemicals. Then, Van Doorn bred out as much of the…ick factor…as possible (by using these less-bitter Brussels sprout seeds) and crossbred them with higher-producing varieties. The result? More Brussels sprouts that were less bitter. Genius.

In the 1990s, a Dutch scientist named Hans Van Doorn identified the chemicals that make Brussels sprouts bitter: sinigrin and progoitrin. After discovering this, the scientist worked to identify Brussels sprouts seeds and varieties with lower levels of these bitter chemicals.

Rants and Rocks goes on to point out that by the 2010s, the once nearly impossible-to-eat bitter sprouts were no longer to be found, otherwise known as an effective use of genetically modified organisms (GMOs). “Genetic modification isn’t a dirty word; it’s how we make tasty vegetables today,” Rants and Rocks says in the video before signing off.

Of course, like most things in life, there are two sides to every story, and GMOs are certainly one of them. While folks can ultimately argue both ways, scientists have not yet shown that GMO foods are harmful to health, but research is ongoing.

3 easy Brussels sprouts to make them taste even better

1. Dijon-Braised Brussels Sprouts

Now that we’ve established that we are no longer forced to eat this green veggie—and now, we kind of love and eat ‘em willingly—this dijon-braised Brussels sprouts recipe is simple but, more importantly, downright delicious. The key? A bright and zesty five-ingredient vinaigrette made with Dijon mustard and apple cider vinegar. Best of all, all you have to do is toss the sprouts in the simple dressing (that you can whip together in a mason jar) and then let the oven do the rest of the work. One hour later, you’ll have perfectly roasted Brussels sprouts that are chewy on the inside, crispy on the outside, and entirely delicious throughout.

Get the recipe: Dijon-Braised Brussels Sprouts

2. Sesame Peanut Brussels Sprouts

What’s sweet, savory, and one of the best ways to eat Brussels sprouts? This sesame peanut Brussels sprouts recipe by The Kitchen Prep Blog. The easy recipe features a mix of ingredients like garlic, peanut butter, tamari, and honey, which are essentially an explosion of umami on your palate. The perfectly-balanced seasoning adds rich complexity to the veggie and makes eating more greens an effortless (and enjoyable) task.

Get the recipe: 5 Flavorful Brussels Sprouts Recipes

3. Fall Brussels Sprouts Slaw

Tired of eating roasted Brussels sprouts all the time and want to spruce things up? This Fall-inspired Brussels sprouts slaw recipe is the perfect option. (And, yes, it’s great no matter the time of year.) The trick to making this slaw as zero effort as possible is to use a food processor to pulse the veggie until it’s chopped into small, bite-sized pieces. Then, it’s made even more flavorful with toppings like toasted pumpkin seeds, almonds, grapes, and apples. Lastly, a tasty honey, olive oil, and cinnamon dressing helps to seal the deal on enjoying Brussels sprouts from here on out.

Get the recipe: Fall Brussels Sprouts Slaw

An RD shares a guide to eating to help reduce inflammation:

However, you’ve likely also heard chatter over the years about artificial sweeteners maybe not being the most ideal choice for your gut and overall long-term health. So if it’s diet soda or nothing when it comes to your mealtime drink of choice, this begs the question: Is drinking diet soda with a meal better or worse than simply drinking nothing? Let’s find out.

Health implications that have been linked to diet soda consumption

This question really boils down to two curiosities: the health impacts of diet soda and the importance of hydration—and which is more important. Let’s start with what impact diet soda has on our health.

So much research has been conducted around diet soda and its health implications, from nearly every angle you can imagine. Here are some of the biggest takeaways:

Stroke and heart disease

Diet soda can impact heart health. An article published in Stoke examined data from the Women’s Health Initiative and found that drinking two or more artificially-sweetened beverages (ASBs), including diet soda, per day was associated with increased risk for stroke, heart disease, and all-cause mortality. Another review echoed these findings, with ASBs being linked with overall increased cardiovascular disease risk. Diet soda has also been linked to increased risk of type 2 diabetes and metabolic syndrome.

Brain health

Emerging research is also finding links between brain health and diet soda. The most common artificial sweetener found in diet soda is aspartame, made primarily of amino acids aspartic acid and phenylalanine. Aspartame intake can lead to increased levels of these amino acids in the brain and according to a review in Nutritional Neuroscience, these specific building blocks of protein can inhibit the formation and release of neurotransmitters including dopamine, serotonin, and norepinephrine in the brain. These neurotransmitters regulate neurophysiological activity. Aspartame may also elevate cortisol (a stress hormone) levels in our brain as well as create free radicals. All of this translates to diet sodas containing aspartame having the potential to impact our brain health. Another review found aspartame-containing foods, like diet soda, to be correlated to migraines as well.

Bone health

When it comes to diet colas in particular, bone health can also be a concern. One study found that the phosphoric acid combined with the caffeine found in colas, including diet varieties, was associated with lower bone mineral density. These findings were only tied to colas, not other carbonated soft drinks, as they are the only sodas containing phosphoric acid, generally. While another found that soda consumption of all kinds was associated with increased risk for hip fracture in postmenopausal women, a tell-tale sign of low bone density.

Dental health

Our teeth are also not safe from the effects of diet soda, due to its acidic nature. One research group found both regular and diet soda to be associated with negative impacts on tooth enamel, while another linked them to actual tooth erosion.

Still, correlation ≠ causation

TL; DR? A significant body of research has been done on the implications of diet soda, and it’s clear that there aren’t many mentions of health perks. However, it’s important to keep in mind that more research (on artificial sweetener in particular) is needed, and that many of these studies suggest correlation rather than causation. Finally, know that the American Cancer Society and supporting studies have deemed aspartame not to be linked with cancer, and that aspartame and foods containing the sugar substitute have been deemed safe by both the U.S. Food and Drug Administration (FDA) and World Health Organization (WHO).

Importance of hydration

Speaking of health perks. While that information about diet soda’s health impacts may be deterring, what about hydration? Isn’t hydration important enough to prioritize drinking diet soda at a meal over nothing?

Hydration is indeed important for nearly every aspect of human life, especially given that our bodies are made up of mostly water. Staying well-hydrated helps to maintain optimal organ function, especially within our kidneys and brains. It also helps our bodies digest food easily, helps keeps our immune system and energy levels intact, and boosts skin health.

Diet soda provides some water, but it also often contains caffeine, which can have a diuretic effect, though minor. This means that it actually causes the body to release water through urine, having the potential to possibly dehydrate us slightly. The water from diet soda will still provide more hydration than its caffeine content will dehydrate, but this dynamic is something to keep in mind.

This means that [diet soda] actually causes the body to release water through urine, having the potential to possibly dehydrate us slightly. The water from diet soda will still provide more hydration than its caffeine content will dehydrate, but this dynamic is something to keep in mind.

You might have also heard some so-called health buffs recommend actually not drinking fluids with meals as they could interfere with saliva, digestive enzyme, or stomach acid production, while speeding digestion—all of which could result in undesirable symptoms like gas, bloating, diarrhea, or even constipation. However, there’s no scientific evidence to back these claims. Rather, drinking at meals can actually aid in digestion and help food move through the digestive tract more smoothly. This lends to less bloating, gas, and constipation. Drinking with meals can also help you feel more satisfied after eating.

So, is diet soda bad for you?

So, what’s the bottom line? With the evidence available, ideally we’d steer clear of diet sodas due to their health implications. However, overall hydration and drinking at meals is super important. The easy medium here is to find healthy alternatives.

If the soda flavor is what you’re after, there are so many healthier alternatives out there, including Poppi, Olipop, and even Rowdy Mermaid is coming out with a line of Good Mood Sodas. While these options have a small amount of added sugar, none containing more than 5 grams, which is significantly less than that of the regular stuff. They’ll all still deliver on the caffeine, flavor, and even offer additional health benefits through the inclusion of fiber and prebiotics.

Otherwise, flavored waters, seltzers, tea, coffee (bonus point for decaf!), and fresh, no sugar added juices are also great alternatives. While some of these will provide caffeine, there will be no added sugar anywhere in sight and all will offer the hydration we’re looking for.

And while it might be time to choose a diet soda alternative due to its concerning potential health impacts, there are so many other options that will deliver hydration, caffeine, and downright deliciousness.

Dan Buettner, an author and researcher who studies the world’s longevity hotspots (aka Blue Zones, which include Ikaria, Greece; Loma Linda, California; Sardinia, Italy; Okinawa, Japan; and Nicoya, Costa Rica), recently posted a list of said drinks to his Instagram, and it’s surprisingly attractive. Sure, you won’t find soda (or even prebiotic soda) on it, but what you will find are some damn tasty beverages: coffee; green tea; black tea; water; and (wait for it!) wine.

“This is what people in Blue Zones, who statistically live the longest lives without chronic disease, drink,” Buettner explains. “So it’s a correlation. I can’t draw a causal relationship but I can tell you that in these Blue Zones, this is what people drink and they drink it on a daily basis for decades or even a century.” Separate scientific research backs up the longevity-enhancing benefits of these beverages, too. Keep reading to find out why you are (as old as) what you drink.

Top 5 beverages for longevity, according to Blue Zones founder Dan Buettner

1. Green tea

In the Blue Zone of Okinawa, Buettner says that people will fill up a 20-ounce jar of tea leaves and sip on it all day long, and he provides two separate reasons for why this may help them reach centenarian status at higher rates than the general population.

“First of all, caffeine has come out as a net positive, and it’s associated with lower rates of of Diabetes and Parkinson’s, lower rates of heart disease, and sharper focus,” he says. Just don’t drink it in the afternoon (especially if you’re sensitive to caffeine) or it’ll interfere with your sleep, he cautions.

The other reason green tea makes for a compelling longevity beverage is that it’s packed with antioxidants, says Buettner. And registered dietitian Neva Cochran, RD agrees. She explains that green tea is high in a type of antioxidant known as flavanols, which have been linked to a reduction in bad cholesterol. And studies have shown a link between green tea consumption and better cardiovascular health overall.

Green tea is also rich in a type of antioxidant known as catechins, which protect the body from free radicals. These, along with green tea’s caffeine content and the amino acid l-theanine, which is also found in green tea, help to protect the brain. A review of 21 different studies found compelling evidence linking green tea consumption with better attention and memory. That aforementioned l-theanine could also be responsible for links between green tea consumption and improved mood.

If you’re not yet convinced to pick up a green tea habit, know that it’s also been linked to significantly lowered fasting blood sugar levels, which means it could be protective against the development of type 2 diabetes. Green tea is also surprisingly great for your bones. “Tea polyphenols enhance bone formation and inhibit bone breakdown resulting in greater bone strength,” says Cochran.

This multitasking health beverage is even potentially protective against certain types of cancer—green tea’s EGCGs (a type of beneficial catechin) have been shown to inhibit tumor growth. Oh, and finally, green tea is good for the gut. Research suggests that it’s a prebiotic, which means it induces the growth of good microorganisms in the belly and reduces the growth of not-so-good microorganisms in the belly.

BLK & BOLD, Matcha Green Tea Powder — $18.00

This matcha green tea powder from BLK & BOLD checks all the health-boosting boxes and tastes great when served hot or cold. “Matcha is chock-full of catechins—aka ECGC—which contain anti-inflammatory and cancer-fighting compounds,” Tracy Lockwood Beckerman, RD, previously told Well+Good. “These helpful antioxidants go after inflammation in the body and work to repair and heal the damage.”

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2. Black Tea

Black tea carries many of the same benefits as green tea. It, too, contains caffeine, antioxidant polyphenols, L-theanine, and flavanols. As a result, it’s likewise protective against the development of several chronic diseases including type 2 diabetes, cancer, stroke, and cardiovascular disease. And it’s actually even better for the gut/digestion than green tea.

BLK & BOLD, Peach Loose Leaf Black Tea — $12.00

BLK & BOLD’s black tea is bursting with peach flavor and antioxidants, which is one more reason why it is so good for cognitive function and longevity.

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3. Coffee (black)

Coffee similarly contains caffeine and is chock-full of beneficial antioxidants. In fact, says Buettner, it’s the primary source of antioxidants in the American diet, though he admits that is mostly due to the prevalence of coffee more than anything else.

Coffee is also rich in essential nutrients, including vitamin B5 (for making red blood cells), manganese (for bone development and metabolism), potassium (for lower blood pressure), magnesium (for energy production and sleep), and niacin, which helps convert vitamins into useable energy.

Overall, its consumption is linked to improved risk for type 2 diabetes, depression, neurodegenerative diseases, cancer, and liver disease. Buettner further notes that in the Blue Zone of Ikaria, they grind their coffee really fine and then boil it, like Turkish coffee, and he says there’s another type of antioxidant released by this process.

“So there may be an added benefit to drinking the coffee like that,” he says. Buettner adds that coffee is the wake up beverage of choice in the Blue Zone of Sardinia, but in Costa Rica, people tend to drink greater quantities of weaker coffee all day. “It’s consumed almost like any other beverage and not so much like a pick-me-up,” he says.

BLK & BOLD, Rise & GRND Medium Roast Blend Coffee, 2-Pack — $26.00

This 100 percent fair trade coffee is blended perfectly—think nutty toffee notes plus a little bit of lemon flavor. The beans are washed and come whole so you know you’re getting the freshest flavor possible.

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4. Water

It should go without saying that water is good for you. Obviously, the body requires it and can only survive without it for about three days. But it’s also incredibly healthful when compared to most beverages found on store shelves these days in that it doesn’t contain sugar, chemicals, or additives.

In all Blue Zones, says Buettner, people drink water with their meals. “It’s not a big gallon of milk like we used to have when we were kids or some power drink or kombucha or any of these concoctions that are relentlessly marketed,” he says. Buettner theorizes that the water in Blue Zones may be more healthful than the water in other places, too. “If you ask a centenarian what explains the longevity of the area, they’ll say good food, clean air, and fresh water,” he says. “And it may indeed be that the water in the Blue Zones is cleaner.” (Having access to clean water is, of course, a serious wellness issue in many parts of the world.)

In the Nicoya Peninsula or Costa Rica, Buettner explains that the water that bubbles out of the Earth is also very high in calcium and magnesium. “When you have high levels of calcium and sunshine, those two conspire to make your bones stronger so people have fewer fractures and fewer fatal falls,” he explains. “And magnesium is good for heart function. So that may contribute some small part to longevity in Nicoya.” This theory makes sense if you consider the proven health benefits of drinking bottled mineral water.

5. Red wine

You might be surprised to find this one on the list, and Buettner readily admits that there’s controversy around positioning alcohol as beneficial to health in any way.

“I’m well aware of the recent studies around alcohol showing that it increases the chance of breast cancer in women, or that it can cause falls, car crashes, and other fatal events,” he says. “But I can tell you that in all five Blue Zones, they drink a little bit every day and it adds to their quality of life,” he says. “If you drink a little bit of red wine with a plant-based meal, it will about quadruple the flavonoid or antioxidant absorption and lower cortisol levels at the end of the day.”

He further notes that there are actually studies linking it to a lower risk of mortality. “People who drink a little bit, up to two drinks a day, actually have a lower chance of dying than people who don’t drink at all,” says Buettner. This is likely due to the high antioxidant content of wine, which has been shown to be protective against cardiovascular disease, type 2 diabetes, and even some forms of cancer.

And Buettner notes that you can’t underestimate the bonding effects of moderate alcohol consumption. As a recent deep-dive in The Atlantic pointed out, alcohol’s ability to enable community may well be one of the reasons the human species hasn’t evolved away from it despite some of its detrimental effects (e.g. the hangover and long-term health issues it’s correlated with).

Since strong social ties are one of the cornerstones of longevity, it makes sense than anything that enables them may help people live longer. Still, this comes with a lot of caveats, as Buettner notes. Moderation is key—we should drink no more than one drink per day—and some studies have shown there is no safe level of alcohol consumption.

So, the wine argument remains extremely nuanced and up for debate; however Buettner maintains that the Blue Zones offer a compelling argument for imbibing in moderation. “These people who are living the longest of anybody on Earth are enjoying a little bit of their favorite beverage alcoholic beverage every day,” he says.

Sella & Mosca Cannonau di Sardegna Riserva DOC — $18.00

“Sardinians are famous for their daily consumption of the robust, regional red wine called Cannonau,” says Buettner. If you’re on the hunt for the red wine of choice for those in the Blue Zones, this is it. Cannonau di Sardegna, the local name for grenache, has two to three times the amount of flavonoids (a type of antioxidant) as compared to other red wines.

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That said, there are a few perks to making your own delicious little energy-giving snacks at home. For starters, you’ll save more than a few extra bucks every week—especially if you can easily scarf two daily, like moi—and you can tailor the ingredients and their proportions to your heart’s content. Because we could all use a few more toasted almonds in our midday nosh, amirite?

To that end, we’ve found the perfect three-ingredient, 15-minute, vegan-friendly RXBAR #duuupe that’s delicious, nutritious, and won’t burn a hole in your pocket. (…And you could quite easily toss these together during your next commercial break.) How to make them, ahead.

Why you should be making this budget-friendly recipe for energy bars on the reg

While easy to make, these no-bake blueberry almond energy bars from Dana, the recipe developer and writer behind Killing Thyme, are anything but basic. They’re made with three simple ingredients: roasted almonds, dried blueberries, and pitted dried dates. And although that might not sound like much, the combination of these three ingredients, in particular, is explosive—especially when it comes to their nutritional value.

Almonds are filled with fiber and plant-based protein

For starters, almonds are a go-to snack for nutrition experts because they’re loaded with fiber (more than peanuts and cashews combined, in fact). Additionally, they’re a good source of plant-based protein: One cup of almonds has over 30 grams of protein. Eating them regularly has been associated with a reduced risk of cardiovascular disease and stabilized blood sugar levels. Other research also confirms that almonds can quickly help you recover from workouts by reducing inflammation and soreness.

Blueberries are anti-inflammatory af

Blueberries are home to a goldmine of antioxidants. “Colorful berries like blueberries contain helpful plant compounds called anthocyanins, which have anti-inflammatory and antioxidant effects that support brain health and improve memory and concentration,” registered dietitian Sarah Maver, MPH, RD, previously shared with Well+Good. They have about three grams of gut-friendly fiber per one-quarter cup serving, too.

Dates are a potassium powerhouse

Onto the third and final ingredient: Dates. Like the dried blueberries, dates help give these tasty bars delicious sweetness free of any refined sugars. Plus, did you know that you can get nearly twice as much potassium from the same serving size of Medjool dates as you can from bananas? And to complete the trifecta, there’s fiber in this ingredient, too. Meaning every single ingredient in these bars will help keep you regular. Who isn’t in?

3-ingredient blueberry almond energy bars recipe

Yields 12 servings

Ingredients
1 cup roasted almonds
1 cup dried blueberries
1 cup pitted dried dates

1. Preheat oven to 375° F. Meanwhile, spread the almonds on a baking sheet and bake them until slightly toasted and aromatic—about 10 minutes—ensuring you don’t overcook them.

2. Remove almonds from the oven and allow them to cool. Once cooled, put them into a food processor or high-powered blender along with the dried blueberries and the dates.

3. Pulse the mixture to break everything apart. Blend for about 15 to 20 seconds, and if using a high-powered blender, use the tamper to press down on the ingredients. Pulse, blend, and keep this going until the mixture sticks together and forms a ball.

4. Empty the mixture onto wax paper or parchment. With your hands, press the mixture down and form roughly an eight-by-eight-inch square. Next, wrap or secure the mixture with the wax or parchment paper and place it in the fridge for about an hour.

5. Finally, remove it from the fridge and cut it into 12 smaller squares. Then, place them in a container, and refrigerate for up to three weeks.

An RD shares the best store-bought protein bars:

Before you head straight to the trash bin with your doomed container of roasted red pepper hummus, keep in mind that expiration dates actually tend to be recommendations, rather than hard-and-fast deadlines.

To learn more about what the slightly rubbed-off dates stamped on the side of your hummus container (etc. etc.) really mean, we spoke with Francisco Diez-Gonzalez, PhD, director at the Center of Food Safety at the University of Georgia, who shed light on how to approach these foods. According to the expert, in most instances, foods are more than likely safe to consume after their expiration—however, there are certain foods that should be approached with more scrutiny. More ahead on interpreting expiration dates and the foods more prone to spoilage that aren’t worth risking eating past their date.

A deep dive explanation of what expiration dates really mean

According to Dr. Diez-Gonzalez, a food safety expert and professor, expiration dates aren’t as precise or as stringently applied you likely assume. “Expiration dates mean that a company can guarantee the full quality of the product if it’s consumed within that period of time. It doesn’t necessarily mean that the product is going to go bad the moment that the expiration date passes,” Dr. Diez-Gonzalez says. Basically, they aren’t a hard deadline for when the food will spoil. Rather, most best-by dates indicate a product’s estimated peak quality.

From a consumer perspective, this is important for several reasons. “If a product goes bad before the expiration date, the consumer can claim a refund,” Dr. Diez-Gonzalez says. However, he notes that if a customer consumes the product beyond the expiration date, a company has a valid case as to why it may not be liable in the event that someone becomes ill. What’s more, Dr. Diez-Gonzalez emphasizes that expiration dates are not based on safety measures (aka, whether a product can make you sick or not) but rather on the guaranteed quality of a product until a certain point in time (aka, whether a product is going to taste good or not).

According to the professor, this tends to be the number one misconception when interpreting expiration dates. “Products aren’t going to be unsafe the moment an expiration date passes, which is a very common misconception. The way companies determine these expiration dates is often somewhat of a guessing game,” Dr. Diez-Gonzalez says. Although mathematical models or trial-and-error experiments may be associated with determining an appropriate expiration date for a product, several factors can alter these estimations, which is important to keep in mind. Namely, environmental factors—like how this product was stored and at what temperature or if there was a risk of contamination once the product was opened—which can make expiration dates irrelevant altogether in terms of food safety for a consumer.

“Products aren’t going to be unsafe the moment an expiration date passes, which is a very common misconception. The way companies determine these expiration dates is often somewhat of a guessing game.”—Francisco Diez-Gonzalez, PhD

The foods a food safety expert advises against keeping past due

While yes, expiration dates tend to be loose recommendations, Dr. Diez-Gonzalez does note a few categories of foods he highly advises against keeping past due. At the top of the list are refrigerated foods, especially milk, cheese (mainly soft, fresh cheese), raw vegetables that require refrigeration, prepared foods, raw or thawed meat (which should be consumed within three to five days of the packaging date), and bagged lettuce—all of which are subject to spoiling very quickly.

At the top of the list are refrigerated foods, especially milk, cheese (mainly soft, fresh cheese), raw vegetables that require refrigeration, prepared foods, raw or thawed meat (which should be consumed within three to five days of the packaging date), and bagged lettuce—all of which are subject to spoiling very quickly.

Conversely, Dr. Diez-Gonzalez also says that some foods might have an expiration date months and months ahead yet may spoil before even reaching that designated date. “If a product is unopened, its characteristics will remain intact and not be subjected to external contamination. However, the moment you open a product—especially refrigerated ones or ones that require refrigeration upon opening—it’ll begin to spoil faster because it’s been introduced to external contamination at that point. For example, if you dip a spoon into a jar of tomato sauce and refrigerate it, you’ve contaminated the product,” Dr. Diez-Gonzalez says. Similarly, he strongly advises against drinking directly from a jug of milk or juice—despite what you may have seen in the movies—as the thousands of bacteria that live in your mouth can be transferred into the container and accelerate its spoilage.

That said, how quickly a product spoils can also depend on its packaging and ingredients. Dr. Diez-Gonzalez notes that some products are designed to maintain freshness for as long as possible in mind or have characteristics that help naturally prolong their preservation. “Ketchup—or fermented foods like pickles or sauerkraut—are an excellent example because of their high acidity, which makes them more resistant to spoilage or the growth of harmful microorganisms. Products like ketchup, mustard, and mayonnaise are made with highly acidic vinegar that helps prevent microbial growth,” he says. Still, they can spoil. As a rule of thumb, he recommends keeping products like these condiments no longer than a few months once opened—even if their expiration date is years ahead.

On the flip side, Dr. Diez-Gonzalez notes that unopened frozen foods (packaged in a sterile, food-safe facility) that have not been thawed and refrozen are much more flexible regarding expiration dates. However, their flavor may diminish over time.

Childhood rumors about gum staying in your system for seven years (or forever?) immediately came to mind. This got me to thinking: What happens when you swallow gum… and is it even digestible? To decipher fact from fiction, I reached out to Peyton Berookim, MD, MA, FACG, AGAF, a double board-certified gastroenterologist at the Gastroenterology Institute of Southern California.

What happens when you swallow gum?

For starters, the GI doctor notes that gum is in a different category from most foods and even candy. “Gum is a very particular concoction of elements that are intended to make it indigestible,” Dr. Berookim says. Its constituents are exactly why you can chew it for hours on end but it still stays intact.

“Think about it: If it doesn’t easily disintegrate in your mouth after repeatedly chomping down on it and being exposed to digestive enzymes, such as amylase, then it won’t get completely broken down in the rest of your digestive system either,” Dr. Berookim continues. So yes—gum isn’t compatible with the digestive system.

Does swallowed gum ever get fully digested?

Recalling the childhood rumor of gum staying in your system for seven years after swallowing it, Dr. Berookim says this is more of a myth than anything… with one caveat.

“Our digestive enzymes can easily break down all of gum’s components except the gum base itself,” Dr. Berookim says. “Gum base is composed of an insoluble gum base—resins, humectants, elastomers, emulsifiers, fillers, waxes, antioxidants, and softeners—sweeteners, and flavoring agents.” FYI, he notes that gum base is exactly what makes it sticky and stretchy.

But just because we can’t digest gum fully doesn’t mean it’ll stay in our systems forever. On this point, Dr. Berookim says we can liken gum base to other items we routinely ingest that we can’t break down—such as insoluble fiber, watermelon seeds, and popcorn kernels. “[These] are not digestible, but still follow along the path of the digestive system and make their way out of our bodies,” he shares. (Cue the collective sigh of relief.)

How “bad” is it to swallow gum?

While swallowing gum isn’t ideal, Dr. Berookim says that doing so by accident is unlikely to cause digestive distress or any palpable damage. “Some people report an immediate stomach ache after ingesting their gum, [but] whether this is just a psychological response or a real physiologic effect is not completely known,” he says.

With that in mind, Dr. Berookim mentions that experiencing adverse effects after swallowing gum are more likely if you ingest a large mouthful of it. “Too much gum swallowed at once can clump together to form a larger clump also known as a bezoar, which is too large to move normally through the digestive tract and can potentially cause an obstruction.”

Children in particular require more caution in this regard. “Since the diameter of the small intestine in a child is smaller, the risk of obstruction increases,” Dr. Berookim says. In sum, he advises spitting out your gum once it loses its flavor or you’re done chewing it—but it’s not really worth stressing over if you gulp it down by mistake.

Here’s an example of what we mean: Claire Chewning, RD, an intuitive eating dietitian, recently shared in a TikTok that since vitamins A, D, E, and K are fat-soluble, your body needs fat to absorb them more easily. And those vitamins are found in common salad foods. Vitamin A is in celery, purple cabbage, and tomatoes. Vitamin D is in mushrooms and cheese, while vitamin E is in olives. These vitamins help with vision, healthy skin, improving immune system function, bone strength, preventing Alzheimer’s disease and hip fractures, and more.

@clairechewning Did you know this nutrition fact? Lmk below #dietitiansoftiktok #nutritionfacts #factsoverfear ♬ Sensual Seduction – Snoop Dogg

Other dietitians confirm the helpfulness of fat, especially in your salad. “Using a full-fat salad dressing helps to ensure that your body is able to utilize all of the nutrients that are in your salad,” says Colleen Christensen, RD, an intuitive eating dietitian and founder of No Food Rules.

The research is there to back it up, too. A 2012 study in Molecular Nutrition and Food Research found that salads with the greatest amount of fat—20 grams—resulted in the highest absorption of carotenoids. (Aka the antioxidants in the vegetables, in this case.)

In fact, fat does a lot to keep our bodies healthy and our stomachs full. According to Christensen, fat supports cell growth and hormone production. Unsaturated fats, she adds, protect against certain disease states, such as heart disease. Additionally, eating foods with monounsaturated fats—such as nuts, olive oil, and avocados—are associated with less cognitive decline, according to a 2011 study in the Journal of the American Geriatrics Society.

A full-fat salad dressing also keeps you full and satisfied, like food should. Christensen explains it gives you extra energy, helps you feel more sated, and may make eating vegetables more accessible and tasty. The importance and validity of those factors can’t be undermined. What’s more, while food is about fueling our bodies, it can be one big source of pleasure in our lives, too—and highly-processed bottles of non-fat salad dress are, truly, anything but pleasurable.

“For so long, our society pushed low-fat, low-calorie products, which is highly tied to diet culture,” Christensen says. “Now, we are understanding that lower-fat and/or calorie is not actually always a better option, and can actually have a negative effect both mentally and physically.”

“Many find the taste of full-fat salad dressing more enjoyable than non-fat, which will allow them to actually include more nutrient-packed veggies into their day,” Christensen says. “Having something to eat that tastes good to you is huge! This helps us to feel satisfied with the food we eat and not wind up in the pantry 20 minutes later looking for the cookies to ‘hit the spot.’” In short, eating what you want to begin with can actually help you.

So, what kind of ingredient base should you look for in a salad dressing? Christensen says that overall, it’s best to shoot for unsaturated oils, as they’re “typically considered the ‘health promoting ones’ and make for great salad dressings.” More specifically, you have lots of options, Christensen adds, such as:

• Olive oil: Great for a neutral flavor and as a kitchen staple
• Avocado oil: Another kitchen staple
• Sesame oil: Can be used for recipes at different temperatures—room temperature and higher-heat ones—because it has a pretty high smoke point, unlike some other oils

(Side note: If you like to make your own dressing, Christensen shares some recipes below!)

Choosing foods with fat is a healthy option outside of just salads, too. For example, carrots—rich in vitamin A—pair well with full-fat ranch dressing. Or, when you’re having a cereal-and-milk midnight snack, filled with vitamin D, grab the carton of whole milk.

“For so long, our society pushed low-fat, low-calorie products, which is highly tied to diet culture,” Christensen says. “Now, we are understanding that lower-fat and/or calorie is not actually always a better option, and can actually have a negative effect both mentally and physically.” This is especially the case with salad dressing, when you need a source of fat to fully absorb the bounty of nutrients.

3 delicious salad dressing recipe ideas

Is it time to hit the kitchen? Here are some ingredients for dressings that will top off your salad with popping flavors, from Christensen:

Honey dijon dressing recipe

1 tbsp dijon mustard
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tbsp honey
3 tbsp olive oil
1/4 tsp salt
1/8 tsp black pepper

Pomegranate vinaigrette dressing recipe

1/4 cup pomegranate juice
2 tbsp olive oil
1 tbsp white wine vinegar
1 tablespoon balsamic vinegar
1 tbsp maple syrup
1 tbsp lemon juice
1 tsp onion powder
1/4 tsp salt

Big Mac dressing recipe (perfect for a hamburger salad!)

1/3 cup mayo
2 tsp mustard
2 pieces of sliced pickle
2 tsp honey
1/4 tsp onion powder
1/4 tsp garlic powder
1/2 tsp white vinegar
Dash of paprika

In 2013, Li was diagnosed with a salivary gland tumor, which ultimately required her to change her dietary habits completely—water intake included. As a result, the avid water drinker (even before her expert-level certification) began to pay closer attention to not only how much water she was consuming but also which kinds.

“Before becoming a water sommelier, I never really paid attention to which type of water I drank, but through research, I’ve learned that how we hydrate ourselves is equally important,” Li says. After speaking with her, the answer was clear (pun intended) on which type of water is her number one choice: natural mineral water. More ahead on why this is a sommelier’s drink of choice.

Why drinking high-quality water is important

According to Li, water is integral to just about every bodily function. “Our body is comprised of 75 percent water. All the food we consume needs water to carry those nutrients to different parts of the body. What’s more, our body has trillions of cells, which are made up of 90.5 percent water, too. By understanding that logic, the importance of water becomes even more apparent,” Li says. And as we age, we tend to get more and more chronically dehydrated, meaning that the quality of the water we consume becomes even more imperative. Li compares proper hydration to a plant’s need for water to grow or the requirement for the correct type of water for a fish tank to ensure the animals survive: It’s dire.

While studying in Germany, Li quickly realized that the way water is processed in Europe is very different from how it’s done stateside. “In Europe, they have very strict regulations about what water products can be called or labeled. For example, natural mineral water can only be called natural mineral water when it’s been sourced, harvested, and bottled properly,” Li says, which helps folks know exactly what they’re buying at the store. This is especially important when distinguishing types of water from one another.

According to a study conducted by the World Health Organization (WHO), drinking water devoid of natural minerals, demineralized (water free of minerals by way of purification), or remineralized (water with added minerals) for a long period will have a negative impact on the body’s ability to absorb minerals or potentially lead to chronic illness.

The issue? Distinguishing natural mineral water—meaning it contains naturally-occurring minerals that are bonded to water molecules—from remineralized forms can be difficult. “Labels should include a list of the types of minerals in the water. By contrast, this rarely is the case in the United States and Canada; we don’t often find this type of educational information labeled,” Li says.

To that point, Li notes that North America’s top three bottled water brands are not natural mineral water sources. “These popular water brands—Aquafina, Dasani, and Smartwater—fall into a different category of water I call ‘processed water,’ which lack the robust mineral content of natural mineral water sources. This is because the number one priority when it comes to our hydration is that the water is clean and safe to drink. But when you delve into the world of water a little deeper, we begin to ask ourselves: How can we also achieve more effective hydration?,” Li says.

In addition to this, Li explains that it’s important to look into these brands’ sustainability and harvesting methods with a critical eye. “Due to the industrial revolution, many of our natural water sources—like streams from mountains and rivers—have become heavily polluted. As such, we need to be wiser about the type of water we drink,” Li says. For maximum hydration, she says it’s important to find water sources free of contamination, such as natural mineral water, which is conscientiously harvested and used in brands like Clearly Canadian, a brand Li has partnered with due to its high-quality and ethically-sourced products.

How does a water sommelier shop for water?

First and foremost, Li says the best type of water is one that satisfies three important categories:

First, it should be clean, safe, and natural. “When we make more cautious choices about the type of water we consume, it’ll help benefit the next generations to come. We should all be making wise hydration choices for the future of our planet,” Li says.

“When we make more cautious choices about the type of water we consume, it’ll help benefit the next generations to come. We should all be making wise hydration choices for the future of our planet,” Li says.

When at the store, Li also tries to avoid products that are “purified,” as they won’t contain the hydration-boosting minerals found in natural mineral water. Some goes with distilled water.

Additionally, Li notes there’s been tons of buzz around alkaline water—with a neutral pH level of about seven—and its assumed benefits. That said, she reiterates what’s more important is how that alkalinity is achieved in the first place, aka how processed the source is. “Natural mineral water should be alkaline due to its mineral content. Conversely, when you add minerals to purified water, you’ll also achieve alkaline water, but it’s been far more processed,” Li says.

Aside from these factors, Li also emphasizes another major responsibility for a water sommelier: Sourcing water that actually tastes good. When assessing water purely on flavor, she’ll look for qualities like: How much pleasure it’ll bring to a dining experience? How will this water make our day-to-day water consumption and hydration more fun? How does this type of water pair with a certain kind of food?

“For a water sommelier, we find that the different mineral content will give you a very different taste and sensation on the palate,” Li says. That said, she notes that the best water is the one that’s available—especially if you’re very dehydrated or parched.

An RD shares the top foods for hydration:

So I love the surprise on their faces when I share I eat everything, including an abundance of carbs (it’s our body’s preferred fuel source, after all) and dessert on the regular. In fact, I recommend my clients and others do the same. Here’s why.

Full permission to eat all foods, including dessert, helps us take our power back from diet culture and develop more trusting relationships to our bodies and selves

Diet culture is an oppressive system that wants to keep us small and disconnected in every way. Consider how much space there would be for more meaningful conversations, ideas, and endeavors if no one was concerned about their body size or rigid food rules. So, one way to take our power back and connect to ourselves is to grant the permission to eat all foods, which includes desserts (except if you are allergic to an ingredient or truly do not prefer something).

“Diet culture sets you up to blame yourself for enjoying a simple pleasure in life; you lose confidence around your food choices and what you could and should be having,” says dietitian Patricia Kolesa, MS, RDN. “Giving yourself permission to enjoy all foods allows for a more mindful approach and more flexibility in your food choices.”

If we are following food rules set by external forces like diet plans, food lists or “lifestyle” plans (aka diets-in-disguise), we are not able to hear our body’s needs, cues, and guidance. Often, we end up feeling addicted to, or going overboard with, sweets if we make them off limits repeatedly.

Some of my clients imagine themselves feeling out of control around desserts if they have full permission, and there is often a “honeymoon period” of having more desserts. However, once the novelty wears off, they can trust and listen to their bodies, and they settle into enjoying a peaceful, relative balance of nutritious and fun foods like desserts.

“By giving yourself permission to eat a dessert, you eat it and you move on while knowing it will be there whenever you’re craving it again,” Kolesa says.

Not having dessert can promote more physiological stress than eating it

Food rules, including dessert ones, create stress in our bodies and minds, and chronic stress is linked to illnesses like depression and conditions like heart disease.

“If white knuckling your way through that post-dinner dessert time is causing you to feel stressed, overwhelmed, and more restricted, you may actually benefit from allowing yourself to eat the desert instead,” says Caroline Thomason, RD, CDCES, a northern Virginia-based dietitian who helps women stop dieting and find confidence with food.

Putting rigid conditions on eating desserts is a form of disordered eating, which comes with food preoccupation, social isolation and increased anxiety.

“Reality is, the mental and emotional stress that can result from depriving yourself of dessert can actually cause more harm than any one food you could eat,” says dietitian Kristi Ruth RD/RDN, CNSC, LDN. Dessert rules can also backfire when we go for the “healthier alternative” versions of our favorites (like Halo Top over Ben & Jerry’s) and end up eating way beyond what our bodies’ fullness cues.

“Some people might find themselves eating more of the dessert-alternative thinking that it isn’t as ‘bad’ for them,” Kolesa shares. “Some people finish off the low-sugar, low calorie ice cream containers and end up eating more compared to what they would have with regular ice cream.”

Additionally, Kolesa points out that sugar-free dessert options typically include sugar alcohols that can cause gastrointestinal stress for some people (like bloating and gas).

Eating dessert regularly normalizes them and takes them down from their diet culture-built pedestal

Once we restrict ourselves of something like dessert, it gets put in a place of power where it does not belong. Yet eating desserts regularly, which may mean daily or weekly, and may change from month to month or season to season, helps put them on neutral ground with all other foods.

“So often, I hear from clients that restricting foods makes them want those exact foods more often,” shares Thomason. “By giving yourself permission to eat dessert regularly, you take these foods off of the ‘bad’ list and normalize them as a regular part of a healthy diet.”

It also helps us to slowly remove unwarranted guilt and shame that often comes when we have that forbidden brownie sundae. Food gets to be good, and a cookie gets to be a cookie — nothing more — and we are not “bad” for eating it or “good” for skipping it. “By giving yourself permission to eat all foods, this can help with food neutrality and removing the moral value of food,” Kolesa adds.

Plus, Ruth points out that eating dessert regularly sends a positive message to those around us, including children, friends, and family members, “that enjoying dessert. without guilt while also caring about your health is possible.”

Desserts typically include essential nutrients from a range of food groups

Believe it or not, all desserts offer us some type of necessary nutrient (and often more than one). I never look at dessert foods primarily through the lens of nutrients but love to demolish the erroneous belief that desserts provide us with nothing nutritionally.

In fact, they are often good sources of the three macronutrients our bodies and brains need several times per day to function and thrive — carbohydrates (from dairy, fruits and grains), fats (from oils and butter) and sometimes protein (from nuts and dairy). They also commonly provide us with essential vitamins and minerals like vitamin D and calcium, as well as fiber and antioxidants (think dairy, dark chocolate, fruit grains and nuts).Plus, According to Kolesa there is good news for chocolate lovers — emerging research shows associations between chocolate consumption and improved depressive symptoms.

From cookies to cake, every dessert we love offers us at least one type of nutrient, and some offer us much more than expected. “Pairing your cookie or brownie with milk is one way you can get more vitamin D, protein, and calcium in your diet,” shares Kolesa. “If you’re intolerant or allergic to dairy, crushed walnuts are an easy add-on, especially for brownies.”

Personally, one of my favorite desserts is fruit pie, crisp or crumble because it is warm, comforting, and satisfying, and it reminds me of my mom who passed down her recipe for apple crisp. Plus, nutritionally it provides me with energizing grains and fruits, along with satiating fats. Of course, I love mine warm with a side of ice cream (the real deal stuff, too!), another good source of bone-strengthening calcium and vitamin D.

Eating a delicious dessert is one way to experience pleasure in life—food is nourishment on physical and emotional levels

In my work with my clients, healing their relationships to food often means inviting pleasure into their lives for the first time since they were a kid. Somewhere along the way, they internalized diet culture’s messaging that enjoying one of the greatest pleasures in life—delicious food, especially dessert—is a no-no, and doing so often results in feelings of shame and guilt.

The thing is, we are not bad for enjoying food, including sweets—we are simply human—and we all deserve to take pleasure in eating. “Joy can be experienced from memories that accompany certain foods,” Ruth says. “You might have a relative who hums as they took a bite into a piece of pie or you may share the same love of chocolate with a grandparent.” For me, some of the most joyful memories of my life are of times when I sat around a table and ate a delicious meal that always ended with a mouth-watering dessert.

“Food is so much more than just calories and macronutrients. It is also connection with others, it helps with our emotional coping, and it is just fun,” Ruth shares. “I don’t know about you, but I get pure joy out of having something chocolatey, especially when it’s paired with coffee.”

In my own healing process, and in watching my clients, I believe embracing pleasure in eating, including desserts, can often have a domino effect into the rest our lives. We can more naturally give ourselves permission to enjoy other parts of being a human, like making love, taking in a sunset, having a slow Sunday morning or reading a novel — all for the pleasure of it.

Prime example? Sulforaphane (try saying that five times fast!), a powerhouse nutrient strongly recommended by board-certified gastroenterologist, gut health expert, and best-selling author, Will Bulsiewicz, MD. We asked him all about the ways that sulforaphane benefits our health, why it’s so important to prioritize in our diets, and the best ways to fit more into our meals.

The many ways that sulforaphane benefits your health

“Sulforaphane is a type of phytochemical, a nutrient found specifically in plants,” Dr. Bulsiewicz says, and in this case, it’s found specifically in cruciferous vegetables. That means you’ll find it in broccoli, cauliflower, Brussels sprouts, cabbage, and certain dark leafy greens.

“We have long known that cruciferous vegetables have health benefits, including reducing our risk of cancer and other chronic diseases,” says Dr. Bulsiewicz. “Laboratory research suggests that sulforaphane may play an important role in the cancer-protective qualities of these foods.”

Additionally, according to Dr. Bulsiewicz, sulforaphane can do wonders for your gut health: “It can be helpful in reducing inflammation throughout the body, boost immunity, combatting hangover symptoms, and can be helpful for those who are struggling with hormonal health issues,” he says. The phytochemical is a powerful liver detoxifier, meaning it improves liver function and assists the body in detoxifying excess hormones, which can lead to clearer skin, alleviation of intense PMS symptoms, and more reliable periods.

How much sulforaphane should we be getting each day?

Unlike many vitamins, minerals, and macronutrients, there isn’t a recommended daily intake (RDA) or level of adequate intake (AI) suggested by the National Institutes of Health. Instead, Dr. Bulsiewicz says it’s much easier to turn your focus on maximizing your intake of cruciferous veggies on a regular basis. Go-getter that he is, Dr. Bulsiewicz even kicks off his day with a hefty serving of sulforaphane in the form of broccoli sprouts, which he says contain a whopping 50-100 times more of the nutrient than mature broccoli on the stalk.

“I start every morning with a smoothie highlighted by a generous handful of broccoli sprouts,” Dr. Bulsiewicz says. “You’ll know when you’re pushing the sprouts hard because you will taste the bitterness. Embrace it; it’s good for you!”

Another easy way to boost your intake is to prioritize sulforaphane-rich leafy greens in your salads instead of lettuce, says Dr. Bulsiewicz. He adds kale, arugula, and/or collard greens to his daily lunch salads whenever possible. Additionally, one of his favorite kitchen secrets is a technique he calls “Chop then Stop.” Dr. Bulsiewicz explains that more sulforaphane can be created in cruciferous veggies when you chew them thoroughly or chop them at least a few minutes before cooking. Whenever he’s using these veggies in a recipe, he chops them up, walks away for 10 minutes, and allows the chemical reaction to take place before cooking to best retain their sulforaphane power.

Another easy way to boost your intake is to prioritize sulforaphane-rich leafy greens in your salads instead of lettuce, says Dr. Bulsiewicz. He adds kale, arugula, and/or collard greens to his daily lunch salads whenever possible.

“The ideal way to get sulforaphane is through your diet,” Dr. Bulsiewicz says. “The reason being is that the evidence strongly supports consumption of the whole cruciferous vegetable, which will provide the sulforaphane but also provides fiber, polyphenols, vitamins, minerals, and even protein and healthy fats. We can’t say with confidence that sulforaphane, when removed from all of these other nutrients, would function in the same way. With this in mind, we should strive to be consuming more of these health-promoting veggies.”

“The ideal way to get sulforaphane is through your diet,” Dr. Bulsiewicz says. “The reason being is that the evidence strongly supports consumption of the whole cruciferous vegetable, which will provide the sulforaphane but also provides fiber, polyphenols, vitamins, minerals, and even protein and healthy fats.

What to do if cruciferous veggies don’t agree with you

Whether you are in the process of healing your gut and are having to limit your intake of cruciferous veggies for a period of time, are concerned about sprout intake due to pregnancy, or you simply don’t enjoy the bitterness of broccoli sprouts, there are several ways to up your sulforaphane intake with ease. But first, remember to speak with your healthcare provider before starting on any new supplements. If you are already on a supplement regimen, Thorne Health, a science-based gut wellness brand, makes a Crucera-SGS supplement in capsule form that’s packed with 50mg of sulforaphane in from broccoli extract.

Additionally, those serious about stepping up their sulforaphane game can check out Broc Shot, an Australian-based company devoted to making sulforaphane consumption pain-free and sustainable through stylishly packaged “shots” to down each morning before starting your daily routine. And once you’ve finished the pack of 10 shots, you can ship them back to TerraCycle label provided, for them to recycle and repurpose into other products.

Broc Shot’s co-founder Benjamin Silver was taking some time off after working for a popular coconut water company when he came across a study from John Hopkins University that showed how a beverage made from broccoli sprouts enhanced detoxification of air pollutants in China. He was blown away by the findings, that a simple beverage, and it’s main component, sulforaphane, could help the body detoxify from benzene, a known human carcinogen, and acrolein, a lung irritant, within 24 hours.

“I went into a deep dive that night and found that there are over 1,000 peer-reviewed clinical studies and articles on sulforaphane and its countless health and even beauty benefits including anti-aging and skin health, metabolic health, sports performance and recovery, cognitive benefits, gut health, immunity, cancer prevention and treatment, Alzheimer’s, autism, ADHD, skin conditions, and more,” says Silver. “I wanted to start taking it immediately but couldn’t find any good sources. It seemed that everything on the market was calling itself ‘sulforaphane’ but wasn’t, or it was synthetic, which seemed counterintuitive for a wellness product. So, I decided I needed to make a high quality, natural source of sulforaphane from whole broccoli sprout powder.”

Silver teamed up with Gracia Walker, a veteran of the beauty industry, and she too was blown away by the research on sulforaphane and broccoli sprouts. The pair got to work right away sourcing high-quality organic, hydroponically-grown broccoli sprouts and learning how to best retain the nutritional impact throughout the manufacturing process to offer a convenient and consistent way for consumers to boost their intakes. Broc Shot comes in an egg carton-like pack of 10 drinkable shots that are loaded with 15mg of the phytochemical. Silver and Walker explains that the key elements this product is designed to address are: inflammation, detoxification, and gut health.

Whether you’re looking to improve your digestion, boost your antioxidant intake, or want a high-powered way to positively impact practically every system in the body, upping your sulforaphane is a great place to start. And it’s easier than ever to do so now too, thanks to the increased popularity of broccoli sprouts, high-quality supplements, and, of course, Dr. Bulsiewicz’s “Chop then Stop” tip for turning your everyday groceries into superheroes.

The couple is sharing some of their findings in their new book, Undo It! With Ornish, where they explain that many illnesses, including chronic inflammation, oxidative stress (an interruption in the natural balance of free radicals and antioxidants in your system), and changes to your microbiome, originate from the same sources. They’ve found that most of these biological concerns can be traced back to four key lifestyle habits: How we eat, manage our stress, move our bodies, and prioritize our interpersonal relationships. (At the moment, the Ornishes are conducting the first randomized trial to determine if improving these four lifestyle habits can reverse early stage Alzheimer’s disease.)

“This theory provides a more scientific basis for understanding disease and helps explain why Blue Zone regions and some Asian countries have had low rates of all these different chronic diseases,” Dr. Ornish recently shared in an interview with longevity expert Dan Buettner, founder of the Blue Zones, who studies places in the world where people tend to live exceptionally long, healthy lives.

Below, we break down the top four longevity lifestyle tips we can learn from the longest-living people in the world. Read ahead to learn the diet, stress management, physical activity, and socializing habits they employ for a longer, healthier life.

4 longevity lifestyle tips from the longest-living people on Earth

1. They eat plant-based diets

When it comes to filling their plates, the folks of the Blue Zones focus on plants. “They’re eating 90 to 100 percent plant-based food beyond a shadow of a doubt,” Buettner previously told Well+Good. Why? Because foods like vegetables, fruits, grains, and beans benefit your heart, gut, and brain. Plus, plant-based diets are associated with a lower risk of heart disease, prevention of type two diabetes, a reduced risk of cancer, the prevention of Alzheimer’s Disease (and the list goes on).

The people of the Blue Zones also eat small playing card-size portions of meat on occasion, and generally stick to drinking water, coffee, and—yes!—wine.

Enjoy your vegetables with this vegan Italian meatball soup:

2. They manage stress by gardening

Researchers are really just beginning to understand how stress contributes to disease, but early findings indicate that the mental turmoil caused by a too-long to-do list or one too many nights of poor sleep essentially compromises our body’s ability to regulate inflammation. And scientists now believe that this can cause diseases like Alzheimer’s to both develop and progress—hence why stress management is a huge part of protecting your body and mind from disease.

Luckily, there are many ways to mitigate stress—from meditation to prayer to dancing. But in the Blue Zones, gardening is perhaps the most popular form of stress relief. The positive side effects of gardening include delayed symptoms of dementia, and improved mental and physical health.

3. Blue Zone residents stay physically active throughout their day

Blue Zone residents aren’t known to do strenuous workouts, but their lives are dynamic, Emily Kiberd, DC, founder of New York City’s Urban Wellness Clinic, previously told Well+Good. For example, they walk to the grocery store, dance, practice thai chi, and ride their bikes basically everywhere. FYI, walking, dancing, and biking have all been shown to lower your risk of cardiovascular disease. So keep in mind that your morning stroll and lunchtime dance break are making a difference (even if each one only lasts 15 minutes).

4. They stay closely connected to their communities

Go figure: Having people in your life who love and care for you—and who you love and care for in return—is good for you. “Love is not something you hear about often in mainstream medicine, and that’s the part that our participants are most apprehensive about, even though it’s probably the most valuable,” says Anne Ornish. One study demonstrated that dementia risk in people above the age of 75 was lowest for those who had various, satisfying social connections.

So when you’re thinking about how to take care of yourself today, make sure to pencil in some time with someone you love. Your body will thank you in the long run.

Indeed, according to a National Institutes of Health study published in the journal eBioMedicine, adults that stay well-hydrated appear to be healthier, develop fewer chronic conditions (such as heart and lung disease), and live longer than those who get insufficient fluids. But aside from healthy aging, a satisfying beverage might also be responsible for boosting your mood, especially when you’re feeling a bit blah.

We recently caught up with Jen Scheinman, RD, a registered dietitian and senior manager of nutrition affairs at Timeline Nutrition, who shared the five top drinks she sips on for a quick mood boost (and supreme hydration). A breakdown of what’s ahead: There are two types of teas, one ultra-calming drink, and two gut-healthy options in this roundup. And while there’s something for every kind of palate to enjoy, there is only a clear winner Scheinman deems the number one mood-boosting drink.

5 mood-boosting drinks an RD sips throughout the day

1. Matcha

Highly popular among those in the medical field, matcha has many benefits ranging from boosting gut health to assisting with restful sleep. And according to Scheinman, it can be a powerful mood booster, too.

“Matcha has less caffeine than coffee—just enough to give you a boost of energy but not enough to give you the jitters. Plus it has a compound called L-theanine, which can help improve focus and ease stress,” Scheinman says. Studies show that consuming tea with caffeine and L-theanine together—like green, oolong, and black—can significantly improve attention, cognitive function, and potentially reduce the effects of burnout and stress.

2. CBD and Hemp-Based Beverages

Dealing with stress or anxiety? Scheinman recommends CBD and hemp-based beverages, which may assist with promoting relaxation and improving mood. “CBD stands for cannabidiol, which is derived from the hemp plant, and studies have shown it can help create a sense of calm and lower anxiety,” she says. If you’re trying hemp-based products for the first time, Scheinman recommends starting low and slow with products like Recess, which only has about 10 milligrams of hemp-derived CBD per can.

3. Kefir

According to Scheinman, the gut and your mood are more closely intertwined than you might think. “Most people don’t realize that gut health plays a huge role in mood. The majority of the feel-good neurotransmitter serotonin is produced in the gut. And the gut and the brain are connected through a ‘highway’ called the vagus nerve that transmits information back and forth,” she says.

“Most people don’t realize that gut health plays a huge role in mood. The majority of the feel-good neurotransmitter serotonin is produced in the gut. And the gut and the brain are connected through a ‘highway’ called the vagus nerve that transmits information back and forth.”—Jen Scheinman, RD

To that end, Scheinman likes to sip on kefir, a fermented milk drink, to feed the gut what it needs to produce serotonin. “Probiotics are crucial for keeping the gut and the brain happy and fermented beverages are a great way to get them into your diet,” she says.

What’s more, the registered dietitian says kefir outperforms yogurt when it comes to its probiotic potential—which may translate to a happier and healthier gut. “Interestingly, a small study showed that people who drank kefir daily for three days a week reported better mood than those who drank a control of a non-fermented dairy product,” Scheinman says.

4. Kombucha

Scheinman also relies on kombucha—another fermented drink option that’s packed with mood-boosting and gut-friendly probiotics. However, she recommends reading the nutrition label and being mindful of the high sugar content in some kombucha products. Studies show that consuming sugar in excess is often linked to poor health outcomes, such as increased inflammation, poor gut health, and the risk of other chronic diseases, such as cardiovascular disease, diabetes, and cognitive decline.

5. Holy Basil Tea

Now, the moment we’ve all been waiting for: Scheinman’s number one mood-boosting drink. Drumroll, please. It’s holy basil tea, otherwise known as tulsi. “Holy basil is revered in India and has been used in traditional Ayurvedic medicine for centuries. It’s an adaptogen meaning it helps the body to better respond to stress, and studies have shown that it can help to lessen symptoms of anxiety and depression,” Scheinman says. “This is something I regularly sip on to help keep me feel calm when life gets stressful. Organic India is a great brand with lots of fun flavors to choose from. Most of the varieties are caffeine free, so you can sip on this anytime you need a mood boost.”

An herbalist shares common and accessible herbs for stress and anxiety:

“There’s something to be said for routine when it comes to both quality sleep and digestive health, and they also support one another,” says Kelly Jones, RD, LDN. That’s right, you can use your bedtime routine to your advantage to support your gut and digestive health.

Can your digestive system affect your sleep?

According to a 2016 study from the Journal of Clinical Sleep Medicine, lower fiber diets with higher saturated fat and sugar intake showed lighter (less deep) sleep with more intermittent wake-ups. The researchers concluded that higher fiber, lower fat, and lower sugar meals, especially later in the day, can contribute to better sleep. It makes sense that gut-healthy, easy-to-digest foods would contribute to better sleep. Your body slows digestion when you sleep. So if you have eaten a full meal of things that will be a challenge for your stomach and its bacteria to digest— less quality sleep makes sense as a result.

Can probiotics help you sleep better?

As far as probiotics go, unless they’re fortified with a drowsy agent like melatonin or magnesium, probiotics don’t necessarily make you sleepy or induce sleep. However, having a healthy microbiome and supporting the growth of good stomach bacteria is good for your overall gut health (and gut-healing foods can help you get there). Having a healthy gut can help you digest your food better, which has been shown to promote quality sleep. In a way, yes, but popping some probiotics before bed isn’t necessarily going to have you counting sheep.

Can your gut health affect your sleep quality?

You might be wondering, “Can your gut cause insomnia?” and that is a good question, though it might be a bit more complex of an answer. Your tummy can certainly disrupt you, whether that’s gassy cramps, acid reflux causing a burn in your throat, or getting up to go to the bathroom. Typically your body takes a pause on going potty (especially number 2) throughout the night. So, if you’re waking up at night to go poop, you might want to make sure that you’re getting your system right during the day so that there’s no disruption at night.

Things that can get your system regular include eating a diet high in gut-healthy foods, easy-to-digest foods, probiotic foods, and more. Now, you don’t need to be eating your daily recommended fiber right before you dive into bed for a good night’s sleep. In fact, according to the Cleveland Clinic, you should aim to eat your last meal about three hours before you go to bed. This can help your body get to work with digestion since sleep tends to slow digestion, according to the Mayo Clinic.

There are so many gut-healthy foods out there that can support a healthy gut 24/7 and, in turn, help you sleep better. But generally speaking, these gut-healthy foods don’t need to be eaten right before bed for your GI system and stomach bacteria/microbiome to reap the full benefits.

What should I eat before bed for good digestion?

Gut-healing foods, gut-healthy foods, and probiotic foods sometimes have acidity or general pungency in common (think kimchi, sauerkraut, fermented foods). These are admittedly not… foods you want to be eating in front of the fridge from the jar right before you hop into bed. Talk about heartburn, am I right? But they are foods that generally benefit your gut overall. So eating this throughout the day or with meals, in quantities that don’t give you a tummy ache, is good for digestion round the clock.

Secondly, so that you’re not left wondering what to do when food is not digested—do your best to stick to consistent meal times, particularly with dinner. “When the body gets used to eating at around the same time, the release of digestive hormones and relaxation becomes more automated,” says Jones, which leads to easier digestion. “It’s okay to have some variation, but if your body never knows when it should expect to eat, stress hormones may run higher, too—especially if you go too long without eating.”

This higher amount of stress hormones can tend to slow digestion and even promote indigestion. Planning to eat well before your bedtime can give your body time to digest food, so you’re not googling “how to digest food faster.” The truth is that your body needs its own unique time to digest food, and that can vary between people and by the day or meal you eat. Instead of finding out how to digest food faster, planning your meals and bedtime with ample room, rest, and movement, can give your body the tools it needs to digest your food.

The best habits to help digestion at night

There are a few habits that are well worth trying before bed to help your digestion at night and beyond. Here are a few dietitians’ top tips for getting a good night’s rest and keeping your gut happy when you wake up.

1. Enjoy a tummy-soothing ginger or peppermint tea

Say you had a fun night out or a delicious dinner at home full of some not so easy to digest foods. Well, there’s no fault in that because even foods that give us a tummy ache, later on can be downright delicious (hello, mac n cheese, am I right?). And yet, when it comes to wondering what to do when food is not digested or you have a rumbly tummy, you can lean on some foods that naturally soothe the tummy. Peppermint, especially peppermint tea, is not only tasty but it is also known as an antispasmodic, meaning it calms the muscle of the stomach and increases the production of bile, according to Mount Sinai. Bile helps the stomach and your gut microbiome digest food — especially fats.

Another amazing gut-healing food includes Ginger. “Ginger has a calming effect on the digestive tract, and warm beverages may be soothing as well,” says Jones. Specifically, the root is known for helping ease gas and bloating—always a good thing to nip in the bud before you get in bed. It also promotes motility, aka it keeps things moving through your digestive tract, supporting your stomach bacteria and microbiome.

Brew up some ginger or peppermint tea before bed to help soothe your stomach; enjoy a ginger candy after dinner, or just toss some in with your dinnertime vegetables.

2. Try some light stretching or walking

While you might already know stretching or even light yoga is good for digestion, streaming a class at night for even just five minutes can improve gut health and put you to sleep, says Jones. Sometimes it’s not about what gut health foods you’re eating or what probiotic foods you packed into your meals— instead, it could be about moving more. Taking a walk after you eat can improve digestion if waking up with heartburn or running to use the bathroom is a common occurrence for you.

The most important thing, though, is that you really internalize gentle movement. Taking a run or CrossFit class right after eating is not the best idea and can give you a tummy ache with even the most easy-to-digest foods. Instead, light movements offer a chance to stimulate blood flow without igniting your fight-or-flight adrenaline response, which can slow digestion (which we don’t want).

“Just do gentle with low-intensity twist poses, as these may help stimulate blood flow to your core for gastric motility,” she says. “This might be especially helpful if you’re dealing with bloating and constipation, so you’re more likely to be ready to go in the morning,” she adds.

3. Give your brain designated relaxation time

“Many people go to sleep with high stress, never winding down from a long day, or logging off of emails or parent duties minutes before they want to fall asleep. Due to the gut-brain axis, mental stress also stresses out our digestive tracts and vice-versa,” says Jones. This can result in constipation, diarrhea, or an upset stomach, depending on the person. By setting aside five to 10 minutes of meditation or another relaxing activity (like light reading) before bed, you’ll give your brain an opportunity to relax and get your mind off of the stressful stuff before you head off to snooze. That will have big benefits for your digestive health, too.

4. Eat some prunes

“Prunes or dried plums contain magnesium, calcium, and vitamin B6 which help produce melatonin, a hormone that makes us sleepy,” says Lauren Harris-Pincus, RDN, author of The Protein-Packed Breakfast Club. Eat two or three about an hour before bedtime.  This lets you digest them but also get those benefits soon enough. Plus, eating prunes on a regular basis is good for your GI system since they have fiber to keep you regular. And stick to two or three—too many might have you running to the bathroom instead of the bed.

5. Turn off the news

Remember what we said earlier about stress levels? While staying in touch with what’s going on in the world is super important, catch up on the news in the earlier hours. “Since these are trying times, anxiety levels are peaked. Our mind-gut connection is very strong, and our emotions are often experienced as GI discomfort,” says Harris-Pincus. “I’ve been asking clients to avoid the news or Internet surfing for a couple of hours before bed to allow your brain to calm down for sleep,” she says. Your gut will thank you, too.

When it comes to answering the bigger gut health questions like what helps digestion at night, there isn’t a cookie-cutter answer for everyone. Everyone is different, and that includes your tummy. However, these are some helpful starters for trying to get better sleep and have a healthier gut 24/7.

I know I’m not alone: Deciphering which supplements to take, how much of ‘em, and when can be a stressful deliberation for us all. The supplement industry is a challenging one to navigate—so many packaging claims, promises, and high prices to dig through. To separate fact from fiction about supplements and hopefully clear up some of our collective confusion about them, we caught up with Lourdes Castro, MS, RD, a registered dietitian. Ahead, she delves into common myths regarding supplements that aren’t backed by science, plus how to reap the most benefits if you do take them.

4 common myths about supplements, according to a registered dietitian

1. They’re highly regulated and scientifically proven to work

First, Castro explains that the supplement industry isn’t regulated in the same way that prescription drugs or food products are. “Let’s face it, there’s a lot of hype around dietary supplements, but not all are based on fact,” she starts. “One of the biggest myths is that all the claims made by supplement companies are backed up by evidence. Unfortunately, that’s just not the case.”

According to Castro, the Food and Drug Administration (FDA) does not oversee whether a dietary supplement is safe and effective before it’s sold. “That means supplement companies can make all sorts of claims without proving their products actually work,” she says.

What’s more, Castro points out that the Dietary Supplement Health and Education Act of 1994, which passed through Congress, made it so the dietary and herbal supplement industry is exempt from most FDA drug regulations. By law, they can sell and market their products without scientific backing for their health and medical claims.

To that point, Castro says most supplements must be assessed with a critical (not to mention a nutrition expert’s) eye to ensure their efficacy and safety. “So, what about those claims that a supplement will help your hair grow, sleep better, or boost your immune system? Honestly, it’s hard to know what to believe. The FDA doesn’t look into supplements before they hit the market, and they’re regulated differently from normal food and drugs. That means you need to be careful and do some research,” Castro says. She also suggests consulting with a registered dietitian or medical professional before starting a new supplement, especially if you have any preexisting conditions.

The FDA doesn’t look into supplements before they hit the market, and they’re regulated differently from normal food and drugs. That means you need to be careful and do some research,” Castro says.

Of course, not all supplements are bad or potentially harmful. However, Castro suggests carefully looking into the products you’re buying. “To be sure you’re getting a quality product, look for supplements made by reputable companies. And if a claim seems too good to be true, it probably is. Ultimately, it’s up to you to be informed and cautious when it comes to dietary supplements,” she says.

2. There’s no difference between getting nutrients from supplements vs. whole foods

Although supplements may be a useful way to meet some nutrition needs, Castro notes that research shows they’re not as powerful as whole foods in many cases. “While it may be tempting to rely on supplements to meet your nutritional needs, there’s growing evidence that getting nutrients from whole foods is better for your health. This is because the benefits of nutrients may not come from them alone, but from their interactions with other compounds found in food,” Castro says.

According to Castro, the interaction between compounds in foods that boost their nutritional benefits is referred to as the “entourage effect.” “This theory suggests that the synergy between nutrients and other beneficial compounds helps unlock receptors responsible for increasing nutrient potency,” she says. Castro likens this to synergies between nutrients, like how vitamin D is needed to absorb calcium or combining turmeric and black pepper makes it 2,000 times more anti-inflammatory. That said, she notes there are likely many more nutrient combos we’ve yet to learn about or have yet to be investigated.

Research has also shown the benefits of the entourage effect. “Studies have found that people who eat seafood—like my favorite, Secret Island Salmon—one to four times a week are less likely to die from heart disease compared to those who take omega-3 supplements,” Castro says. Meanwhile, she notes that foods rich in beta-carotene and other antioxidants like vitamins C and E have been shown to protect against certain types of cancer. In contrast, beta-carotene supplements may increase the risk of heart disease and certain cancers in heavy smokers and drinkers.

“Overall, it’s clear that the entourage effect plays an important role in the health benefits of nutrients and that consuming whole foods is likely a better choice than relying solely on supplements,” Castro says.

3. They don’t need to be paired with specific foods for increased absorption

While it may seem obvious, Castro underscores the importance of acknowledging the fact that not all supplements should be consumed in the same manner. “The way supplements are absorbed into your body can vary depending on the type of supplement,” Castro says. This is especially true for the absorption of different types of vitamins and minerals.

“For instance, when it comes to vitamins, we need to distinguish between fat-soluble and water-soluble vitamins since they are absorbed differently. Fat-soluble vitamins such as A, D, E, and K dissolve in and are absorbed via fat, so it’s best to take these supplements with fatty foods to increase their absorption rate,” Castro says. She recommends consuming foods like whole-milk coffee, full-fat Greek yogurt with berries, or avocado toast to get the most out of fat-soluble vitamin supplements. On the flip side, water-soluble vitamins don’t need to be consumed with fat and can be consumed with or without food.

Meanwhile, the absorption rate of different supplements depends on the type of mineral. “For example, two popular mineral supplements are calcium and iron, which are better absorbed with certain vitamins. Calcium requires vitamin D to be properly absorbed, while iron requires vitamin C,” Castro says. To get the most out of your calcium supplement, she recommends taking it with a glass of cow’s milk fortified with vitamin D. Similarly, she recommends taking your iron supplement with a glass of vitamin C-rich orange juice that can help increase its absorption.

4. A multivitamin provides all of the nutrients necessary

While we may wish for a magic capsule that can provide all the necessary nutrients in one, it does not exist. “Using a multivitamin as a backup plan is a smart move, especially if your eating habits are all over the place. But it’s important to remember that while it can give you a little push towards your health goals, it won’t replace the foundation of a healthy diet and lifestyle,” Castro says.

Indeed, according to the registered dietitian, the truth is what you put on your plate matters the most. “Experts say that getting your nutrients straight from food instead of supplements is the way to go. Building a varied and nutritious diet over time is the best way to ensure you’re giving your body the right stuff. Sure, taking a pill is an easy fix, but if you’re serious about your health, chowing down on some quality grub is the way to go,” Castro says.

“Building a varied and nutritious diet over time is the best way to ensure you’re giving your body the right stuff. Sure, taking a pill is an easy fix, but if you’re serious about your health, chowing down on some quality grub is the way to go,” Castro says.

When is it appropriate to take a supplement?

In conclusion, while there are many misconceptions about the supplement industry, Castro says there’s definitely a time and place for them when consumed safely and correctly. “Supplements can offer several benefits for individuals seeking to address certain health concerns or nutritional deficiencies. One common reason for turning to supplements is to address chronic conditions and deficiencies caused by illness or physiological needs,” she says. “For example, individuals with iron-deficiency anemia may benefit from iron supplements, while pregnant women may need prenatal supplements to ensure healthy fetal development.”

Additionally, supplementation can help meet nutrient intake when obtaining enough from foods alone is challenging. “Vitamin D is one such nutrient, as it can be challenging to obtain optimal levels from food alone due to factors such as geolocation and skin melanin levels,” she says. Of course, it’s always important to consult a healthcare professional before taking supplements to ensure safety and effectiveness.

An RD shares advice on supplements for women:

Please allow me to repeat the “two ingredients” bit again, folks—because it’s not a typo or a joke. Lee is the real MVP when it comes to whittling down dessert ingredients so you don’t wind up spending an hour in the kitchen (or an arm and a leg) when you could just be, you know, just eating a brownie. For this particular recipe, those two ingredients are—drumroll, please—dates and peanut butter.

These two components are a power couple and play major roles in many vegan baking recipes, but what you may not know (yet) is that they’re also packed with sleep-supporting magnesium. “Magnesium is a mineral that’s involved in more than 300 processes within the body,” says registered dietitian Amy Gorin, MS, RDN. “We know from research that not getting enough magnesium in your diet can negatively impact sleep.” Apart from supporting your eight hours, magnesium also aids cardiovascular function and supports your muscles, nerves, energy levels, mood, and brain function. So this dessert is putting in some work for your body.

According to the folks at Harvard, the recommended dietary allowance of magnesium for adult men is 400 to 420 milligrams per day, while women need between 310 and 320 milligrams for women (although, you need to consume a teensy bit more when pregnant). Now, let’s get into the specifics of how each brownie ingredient can help get your daily dose of circadian-supporting magnesium, shall we?

First up: dates. A serving of two pitted dates contains about 26 milligrams of magnesium, with medjool dates also contain a solid amount of fiber (about three grams per serving) and—oh snap—as much calcium as a banana. Calcium is another key nutrient for sleep, so don’t write off this shriveled, not-so-aesthetically-appealing fruit. Okay?

Next, of course, is peanut butter. America’s favorite spread contains about 49 milligrams of magnesium per two-tablespoon serving, not to mention plenty of protein (about seven grams per serving), heart-healthy monounsaturated fats, and antioxidants. “Peanut butter is full of protein, fiber, and good-for-you fats. These nutrients help you to stay energized for longer, and the unsaturated fats it contains can be beneficial for heart health,” says Gorin. Peanut butter is a classic for a reason.

A little more on why PB is so good for you:

Some quick mental math—okay, I used a calculator, jeez—tells me 49 plus 26 comes out to about 75 milligrams of magnesium. Meaning, these brownies contain about 19 percent of the daily recommended magnesium intake for men and about 24 percent of the recommended magnesium intake of women per serving. That’s a brownie with a lot of benefits.

If you’re ready to chow down on these gooey, no-bake, foolproof brownies, keep scrolling for Lee’s recipe. Sweet dreams!

2-ingredient vegan peanut butter brownies recipe

Yields eight brownies

Ingredients
1 packed cup of pitted medjool dates
1/2 cup of unsweetened natural peanut butter

1. Line an 8 x 4 inch loaf pan with parchment paper.

2. Add dates to food processor. Pulse until a smooth date paste forms. You may need to use spatula and scrape the sides a few times to help the food processor mix the dates. If your dates are old and no longer soft and moist, you will need to rehydrate them first before using.

3. Add in peanut butter. Pulse until peanut butter is completely incorporated into the dates. Your mixture should look crumbly but when you pinch it together, it should stick.

4. Press mixture into your prepared pan. Use palm of hands to really compress your dough so that it will stick together. You do not need to spread the dough across the entire loaf pan if you want your brownies to be thicker. I left about 1/2 inch of space. You can spread the dough out as much as you want until you reach your desired thickness.

5. Place brownies into fridge for about 30 minutes to 1 hour. This will let the dough firm up, making it easier to slice. Slice and enjoy.

And while it’s important to consume added and refined sugars in moderation, this neither means that you must nor should rid your diet of *all* sources of sweetness for good. In fact, Dr. Bulsiewicz himself recently shared his top picks for gut-friendly sweeteners on Instagram… with a caveat that moderation is key. “This is NOT to pretend that I never consume sugar or non-nutritive sweetener containing products… I definitely do. But whenever possible, I am preferentially targeting the upper parts of this list,” his caption reads.

 

View this post on Instagram

 

A post shared by Will Bulsiewicz MD MSCI (Dr B) (@theguthealthmd)

All said, you can very well satisfy your sweet tooth while being a bit friendlier to your gut. To see why these gastro-approved picks get the green light, we asked Amy Shapiro, MS, RD, CDN, of Real Nutrition in New York City, for some additional insights.

The best gut-friendly sweeteners, according to a gastroenterologist and a dietitian

1. Fresh or frozen whole fruit

If you want to satisfy your craving for something sweet, whole fruit is the number-one way to go. Whether fresh or frozen, fruit in its original form offers fiber, vitamins, minerals, and antioxidants—all of which are highly beneficial for your gut and well-being. “Fiber interacts directly with gut microbes, which is essential to maintain gut microbiota diversity,” Shapiro says. “The healthy balance of microbes in the gut helps to prevent development of chronic inflammatory diseases.” All the while, micronutrients support everything from metabolism and immunity, as “antioxidants remove free radicals that predispose humans to [premature] aging and chronic diseases.”

Whether fresh or frozen, fruit in its original form offers fiber, vitamins, minerals, and antioxidants—all of which are highly beneficial for your gut and well-being.

Enjoy whole fruit on its own or integrate it into a bigger snack like yogurt. “Yogurt is a probiotic food that works perfectly with prebiotics in fruit to see the beneficial health effects,” Shapiro notes. Another super sweet, gut-friendly hack: Muddle fruit in a glass and add sparkling water for a delicious DIY tonic.

2. No sweetener at all

Used to adding a dash (or heavy pour) of sugar in items like coffee or tea? It may be hard to break the habit, but it could very well be worth doing so, even if you taper off slowly. “Sugar appears to tip the microbiome bacteria away from health support and more towards non-beneficial bacteria growth in the gut,” says Shapiro. Moreover, while your body needs carbohydrates to facilitate bodily functions and everyday activities, she says that sweeteners aren’t the right type of fuel to get the job done.

3. Applesauce or whole dates

Applesauce is minimally processed and whole dates are fruit in their original form, which makes them healthier alternatives for refined sugars, syrups, and artificial sweeteners. “Both ingredients retain the gut-health benefits of prebiotic fibers, vitamins, and minerals—and their original fruity flavors,” Shapiro explains. “Whole dates also contain proteins in forms of essential amino acids that are generally absent in popular fruits and support metabolic functions.” She deems the two to be ideal for cooking and baking in particular. Note: She advises opting for unsweetened varieties of applesauce, as many contain high-fructose corn syrup.

4. Maple syrup or honey

Yes, maple syrup and honey both pack a relatively hefty dose of sugar—about 12 grams and 17 grams per tablespoon, respectively—so you’ll need to be mindful of your intake. Yet Shapiro says that their phenolic compounds still make both options adequate substitutes for refined sugar. “The phenolic constituents give these two natural sweeteners their antioxidant and anti-inflammatory properties, meaning they aid in reducing free radicals from metabolic processes in the human body,” she shares.

When you reduce oxidative stress, you lower your risk of developing inflammatory conditions and diseases—with Shapiro citing metabolic syndrome, cardiovascular disease, and neurodegenerative disorders among them. But it bears repeating that a little dab will do you if you’re committed to reducing your overall sugar intake to benefit your gut and greater health.

5. Stevia, monk fruit, or fruit juice

Dr. Bulsiewicz includes these three items at the end of his list and suggests using them sparingly. “Due to the naturally intense sweetness of stevia and monk fruit, only a very small amount is required to reach the same sweet level as refined sugar,” Shapiro explains. “Small amounts of these natural, zero-calorie sweeteners can induce a lower blood sugar spike after consumption [compared to refined sugar],” she adds. (However, some research on non-nutritive sweeteners demonstrates gut microbiome disruptions in mice, though further studies in human participants are necessary.)

“Due to the naturally intense sweetness of stevia and monk fruit, only a very small amount is required to reach the same sweet level as refined sugar,” Shapiro explains.

Finally, a small amount of fruit juice can help you satisfy your fix for something sweet. “Fruit juice still retains its vitamins and minerals, but it is processed and may be deprived of the gut-beneficial fibers,” Shapiro explains. For this reason, whole fruits still reign supreme to maximize the gut-boosting benefits.

Here to give her expert tips on what to eat before a 5K, what to avoid, and how else to best prepare yourself is registered dietitian and Cook, Eat, Run author Charlie Watson, RD. Watson helps runners (of all levels) properly fuel their bodies during training as well as on race day. Keep reading for her insight.

What food should I eat before a 5K run? The night before? The morning of?

While determining what to eat before a race is an individual process, there are a few golden rules to fueling up properly.

1. Stick with foods you know your body digests well

Before getting into the specifics of what to eat, Watson wants to make something clear: race day is not the time to experiment or drastically switch up your eating habits. “Make sure you practice to establish what works for you,” Watson says. “When it comes to pre-race fueling, what works for one person might not work for another.” Think back to your training: What did you eat before some of your best, long runs? If a food consistently made you feel good during your training, chances are it will on race day, too.

2. Eat your pre-race meal at least an hour before it starts

According to Watson, when you eat matters, too. “Ideally, eat about an hour before [the race] starts, although some people [feel best] eating two to three hours before a run,” she says. Most importantly, she says not to eat pre-run fuel immediately before your race. “When we run, blood flow to the digestive system reduces by up to 80 percent, meaning if you eat too late, much of what you eat will go undigested while you run and can feel uncomfortable sitting in the stomach,” she says. It also means the nutrients in your pre-race meal won’t be used as energy until much later because of the delayed digestion.

3. What should I eat for breakfast before a 5K run? Make sure your pre-race meal has carbs.

When it comes to the important nutrients to include in your pre-5K meal, Watson says carbohydrates are the biggie. “You want to mix slow- and fast-release carbs to get that pre-race energy boost that will sustain you throughout the three-plus miles,” she says. The best food for runners, slow-release carbs include foods with a lower glycemic index that are less processed and higher in fiber (so, oats, whole grains, sweet potatoes, that kind of thing), while fast-release carbs tend to have a higher glycemic index, like fruits and juice, to give you immediate energy.

4. Keep it simple

While it’s important to keep the nutrient balance of your pre-race meal in mind, the actual prep work shouldn’t be complicated. After all, the majority of races are in the morning, so you won’t have a lot of time to make an elaborate breakfast. Some of Watson’s favorite pre-race breakfast foods to eat before a 5K include:

• Whole grain toast with jam
• Oatmeal topped with fruit
• Banana with nut butter

5. Get your carbs at dinner, too

The night before a race is also a good time to give your body some carbohydrates that can be used as energy the next day. Sweet potatoes, brown rice, and chickpeas are all examples of healthy carbs that can be used to fuel your run. A couple meal ideas from Watson’s cookbook include sweet potato gnocchi, salmon and sweet potato fishcakes, and Balinese beetroot curry.

Watch the video below for more tips on what to eat for optimal energy:

What foods to avoid before running? And other tips to keep in mind

It’s important to know what you shouldn’t eat or do before a 5K race in order to keep up the pace.

1. Avoid high-fat foods before a race

As far as what not to eat before a race, fats are going to be least beneficial. “Fats remain in the stomach longer than any other macronutrient because of their complicated digestive process,” clinical nutritionist Nicole Lund, RDN, of the NYU Langone Sports Performance Center, previously told Well+Good. That means you’ll want to veer away from foods like burgers or anything fried the night before. Lund also recommended avoiding foods with sorbitol (a fruit-derived artificial sweetener), which could irritate the digestive system.

2. Don’t forget to hydrate

When prepping for a 5K, it isn’t just about what’s on your plate; hydration matters, too. “It’s important not to start your race dehydrated as it’s very hard to ‘catch up,'” Watson says. “Ideally, you want to meet your fluid requirements—usually between two to three liters—each day in the week leading up to the race so that you don’t find yourself gasping for water at the first aid station.” Watson adds that if you tend to sweat a lot, you may want to consider using electrolyte tablets the day before, morning of, and afternoon after a race, too.

3. Keep your coffee habits the same

If you’re wondering whether your morning cup of joe will help or hurt your run, Watson reiterates her advice to do whatever has worked for you in the past while you’ve been training. “If coffee is part of your morning ritual, if you like the caffeine boost, or if coffee helps get things moving before the race, then stick with it. But don’t start having it pre-race if it’s not something you’ve done before…trust me on that.”

4. Plan your post-5K meal, too.

Besides figuring out what to eat before a 5K, Watson says to consider what you’ll eat when you’re done, too. (A nice mental picture to make those miles fly by faster…) “After a race, you want a mix of carbs and protein, ideally in a 3:1 ratio,” she says. “It doesn’t have to be complicated. I tend to have a skim milk iced latte after a 5K. Otherwise, a mix of eggs with toast or a smoothie can work, too.”

5. Is it ok to run a 5K on an empty stomach?

Like most aspects of training and running, what (and whether) to eat before a 5K is a personal choice. However, to get the most out of your run, and perform your best, experts recommend fueling up. If your body doesn’t have carbohydrates and protein on hand, it will break down your fat and muscles for fuel instead. Getting this less readily available energy adds an additional strain on your body, which could negatively impact your workout.

“Trying to force the body to use fat as fuel can negatively affect your performance,” Natalie Rizzo, MS, RD, sports dietitian and founder of Greenletes, previously told Well+Good. “This means you won’t be able to work out as hard and may even feel like you’re losing your fitness level.”

6. Should you eat during the race?

This is another personal choice.  A 5K typically won’t take the amount of time experts say requires a mid-run snack, which is 75 minutes. But if you’re curious about juicing your body with fuel during a race, check out this guide to what to eat during a marathon.

With these tips in place, you’re bound to go into your 5K energized and ready to kill it. Now that your mind is cleared up about what to eat, you can focus on other pressing matters: like what exactly should be on your race day playlist.

But now that we’re getting very literal, the terms “plant-based” and “vegan” have been somewhat of a gray area of confusion in the past: We often hear them used interchangeably. But according to the dictionary, they’re far from the same. We’re delving into what they really mean and how to use them appropriately ahead.

The difference between the terms ‘vegan’ and ‘plant-based’

First things first, let’s define these terms, as per what the holy grail of words (the Merriam-Webster dictionary) says. Let’s start with the newly-added official “plant-based” definition, in which M-W opted for two options. First: “Made or derived from plants.” Think plant-based burgers. And the second: “Consisting primarily or entirely of food—such as vegetables, fruits, nuts, oils, and beans—derived from plants.” Think plant-based meals.

Conversely, “vegan” is defined as “a strict vegetarian who consumes no food—such as meat, eggs, or dairy products—that comes from animals.” They also add, “one who abstains from using animal products—such as leather.”

To make sense of these definitions and how they’re used in a nutrition-based professional context, we caught up with Lindsey Palmer, MBA, MS, RDN, vice-president of nutrition and industry relations at Chartwells K-12. “In my time as a registered dietitian, I have seen these terms evolve and have been pleasantly surprised to see an increase in the number of people looking to embrace plant-forward eating,” Palmer says. And she’s not the only one seeing a rise in the plant-forward movement, either. “You can tell that food manufacturers are aware of these trends by noting the explosion of plant-based products in the marketplace compared to just a few years ago,” she adds.

That said, Palmer notes there has been significant confusion regarding plant-forward terms like ‘plant-based’ and ‘vegan’. In her practice, this is how she defines them: “The term ‘vegan’ means you follow a diet free from all foods derived from animal origin, including meat, dairy products, eggs, and animal byproducts such as lard, gelatin, and even honey,” Palmer says. Meanwhile, according to Palmer, the term plant-based is far more general. “Typically, those that follow a plant-based diet eat mostly from plant sources. However, they may still consume some products that are not plant-based. This term is not as clearly defined as vegan since it’s newer.”

“Typically, those that follow a plant-based diet eat mostly from plant sources. However, they may still consume some products that are not plant-based. This term is not as clearly defined as vegan since it’s newer.”—Lindsay Palmer, MBA, MS, RDN

Further complicating the ability to define these terms easily, Palmer notes there are also subcategories among these groups. “There are many variations among those who consider themselves plant-forward eaters, with new subcategories cropping up regularly,” she says. “For example, raw-food vegans only eat foods that are raw or cooked to temperatures below 118°F; lacto-ovo vegetarians may consume animal products such as dairy and eggs; pescatarians eat similarly to vegetarians but also consume some seafood; flexitarians or plant-forward eaters are often primarily vegetarian but may also occasionally or in small quantities consume some meat, seafood, or other animal products.” And the list goes on, Palmer says.

The health benefits of a plant-based diet

Either route you choose—whether it be plant-based, vegan, or a subgenre of the two—Palmer says there are tons of pros to adding more plants to your diet. “Plant-forward eating consistently ranks among the healthiest of eating patterns with benefits including reduced risk of many diseases and improved longevity,” Palmer says.

That said, although plants contain tons of nutrients, Palmer emphasizes the importance of a well-balanced diet. “Plant foods contain great sources of all the macro and micronutrients we need to thrive; however, consistently consuming a variety of foods is important, just like with any diet.”

According to Palmer, a balanced plant-based diet contains: plenty of whole grains, beans and/or legumes, vegetables, fruits, nuts, and seeds. “There are a few nutrients that those following a strictly vegan diet may wish to supplement since they are not widely available in plant foods, such as vitamin B12, iron, and zinc,” Palmer says. However, it’s advisable to consult with a healthcare professional before introducing a new supplement into your daily routine.

An RD shares the top vegan and vegetarian protein sources:

While each Blue Zone is unique in how exactly they go about their health-promoting daily doings, they share several key commonalities—including not (but limited to) sticking to a plant-forward diet, prioritizing regular movement, and maintaining strong connections to friends, family, and their community at large. Another underlying factor that links the Blue Zones together is their habitual expression of gratitude, whether before eating meals or on an otherwise consistent basis.

According to Blue Zones expert Dan Buettner, gratitude always comes into play in the world’s longevity hot spots. “Research shows that people are happier if they are grateful for the positive things in their lives, rather than worrying about what might be missing,” he shares in his book Thrive: Finding Happiness the Blue Zones Way.

Keep reading to see how gratitude is linked to happier days that can culminate into a long life well-lived. Plus: simple yet productive ways to reap (and share) the benefits of gratitude on the daily.

The longevity-boosting benefits of gratitude are bountiful

According to a 2019 study published in Frontiers in Psychology, gratitude and life satisfaction have a reciprocal relationship: “Higher levels of gratitude increase life satisfaction, which in turn increases gratitude, leading to a positive spiral.” Moreover, both elements are associated with everything from better health outcomes to stronger bonds and prosocial behavior—which themselves all circle back to longevity.

According to Brigitte Zeitlin, RD, founder of BZ Nutrition, gratitude releases oxytocin (aka the “love hormone”), which permits us to feel better and become healthier. “Gratitude and the oxytocin from it helps to reduce stress and anxiety, improve mood and sleep patterns, and even boost immunity,” she shares. Simply put, it feels good to feel good.

“Gratitude and the oxytocin from it helps to reduce stress and anxiety, improve mood and sleep patterns, and even boost immunity.”—Brigitte Zeitlin, RD

One of the best ways to incorporate more gratitude into your daily life, à la the Blue Zones, is to practice mindful eating. “Practicing gratitude with mindful, inclusive eating habits creates a healthier relationship with food. That feel-good oxytocin response becomes associated with these specific mindful eating habits,” Zeitlin continues. “The better you feel about your food choices and eating habits, the more likely you are to maintain them, and the more confident you become in how you take care of yourself.” Similarly, the dietitian says that a healthy relationship with food can facilitate a stronger self-image and more respect for your body.

“The better you feel about your food choices and eating habits, the more likely you are to maintain them, and the more confident you become in how you take care of yourself.”

Yet the benefits of gratitude (and the oxytocin boost from it) aren’t limited to yourself only. “We want to show ourselves gratitude, but we want to spread that gratitude around,” Zeitlin says. “Showing someone else gratitude releases oxytocin for them, so the health benefits are communal.”

Per a 2014 study, “gratitude and its expression provides behavioral and psychological ‘glue’ to bind individuals closer together,” courtesy of oxytocin. Additional research supports the notion that communicating gratitude to others can promote stronger social bonds, which in turn supports physical and mental health while promoting longevity.

“This is why the Blue Zone communities thrive so much: They are spreading gratitude and feel-good hormones around,” Zeitlin explains.

4 tips to start your own gratitude practice

Clearly, the wide-ranging benefits of practicing gratitude are too good to pass up. To reap them for yourself, follow these simple tips.

1. Start small

Zeitlin notes that people may get tripped up by thinking they need to focus on big-picture items. However, she clarifies that being thankful for the little things can also lead to wellness wins, sharing the analogy of a football game. “Those players are grateful for every single 10 yards they gain, and not only when they make a touchdown. They know that the touchdowns don’t come without the 10 yards in between them and their goal,” she explains.

With that in mind, Zeitlin advises that we all “get grateful for the mini-moments and acknowledge the micro-wins.”

2. Aim for three things you’re grateful for each day

To lead a long and happy life, Zeitlin advises recognizing at least three things you’re grateful for on a daily basis. Being conscious of what you’re grateful for—and clearly delineating them on paper or out loud, even if you’re on your own—is a crucial step.

Need inspo to lead the way? “If you’re new to practicing gratitude, I suggest using a journal with prompts—such as the Five-Minute Journal—which guides you with baby steps,” Zeitlin shares.

3. Integrate gratitude seamlessly into your routine

To make your gratitude practice habitual, find ways to naturally incorporate it into your regimen. For instance, you can take cues from the Blue Zones by looking at your plate and honing in on food-focused specifics you’re thankful for before noshing. Perhaps it’s an appreciation for the labor and care it took for the food to make it to your plate, enjoying the colors and smells of the meal you’ve prepared, or getting excited for the nourishment and delicious flavors your food will provide. “Once you are in a groove with a gratitude practice, like flossing your teeth, it just becomes part of your day,” says Zeitlin.

4. Speak up

Again, it pays to communicate gratitude towards others to make all parties feel good. “Thank the barista for your morning latte. Thank your friend for tagging you in that funny Instagram post,” Zeitlin advises. You truly have nothing to lose—and rather so much to gain—by sharing kind and gracious vibes to any and all people you cross paths with.

What’s more, all of us are constantly being forced to flounder in attempt to cut through the (deafening) noise of BS weight loss content on social media—not to mention day-to-day interactions. And as a result, discerning what foods, workouts, or forms of self-care are actually serving us has become a total mindf*ck. But as much as external influences may attempt to dictate how we live our lives, we’ve come to understand that wellness isn’t one-size-fits-all by any means. It’s about listening to one’s own body in order to determine the best way to achieve a well-balanced, healthy, and joyful lifestyle for you.

In the most recent episode of The Well+Good Podcast, we chatted with Christy Harrison, RD, leading anti-diet registered dietitian, journalist, certified intuitive eating counselor, and host of the podcasts Rethinking Wellness and Food Psych. Harrison has dedicated her career to breaking down serious societal issues that stem from modern wellness culture, as well as how to heal ourselves from the long and damaging history we’ve endured in the face of diet culture. (Using actual science! And expertise! And factual information!)

Listen to the full podcast episode here:

One of Harrison’s recent focuses? Practical, simple strategies folks can use to avoid falling into a “wellness trap,” as discussed in her groundbreaking new book, The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being.

The Wellness Trap by Christy Harrison, RD — $26.00

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In our conversation with Harrison, we dive deep into the prevalence of nutrition misinformation on social media and the real-deal risks of drowning yourself in (capital-W, capital-C) Wellness Culture. Plus: the expert shares effective ways to work towards a more positive, well-balanced relationship with food and your body. Because isn’t that kind of…the goal? More on that ahead.

3 ways to prevent yourself from falling into a wellness trap

1. Learn to identify wellness misinformation

According to Harrison, misinformation is one of the most significant issues in modern wellness culture. “I think wellness culture is some of the rockiest terrain we have in terms of [providing factual, evidence-based] information,” Harrison says, sharing that she coped with the struggle herself when managing personal health issues. Getting a proper diagnosis and finding the appropriate ways to treat her situation was extremely challenging, she says, due in part to the unending amount of conflicting information available on the internet—much of which was lacking in science-backed evidence.

“Social media is rife with disinformation, harmful diet advice, supplement regimens, and ideas being pushed on people to optimize themselves and heal from their chronic health conditions that often don’t have great treatments or support in conventional medicine. This can really pull people away from conventional medicine and away from science—and there is good evidence [to show that] going down these rabbit holes is where some people can even get exposed to potentially life-threatening misinformation,” Harrison says. She encourages folks to always take what they see on the internet with a grain of salt, perform their own background research, and speak with a healthcare practitioner to determine the best course of action for any nutrition-related situation.

2. Use the “SIFT” check method to fact-check wellness information

To sort through the health chatter online and find the appropriate science-backed research, Harrison suggests conducting a “SIFT” check.

“A researcher on media literacy and disinformation coined this term. SIFT stands for stop, investigate the source, find better coverage, and trace claims, quotes, and other information back to the original source. So regarding social media, it means to take a pause; don’t click, follow, subscribe, or share right away. And investigate,” Harrison says. This can help you discern the motives behind a post as well as fact-check the information, so you can apply what you deem appropriate and safe.

“SIFT stands for stop, investigate the source, find better coverage, and trace claims, quotes, and other information back to the original source. So regarding social media, it means to take a pause; don’t click, follow, subscribe, or share right away. And investigate.”—Christy Harrison, RD

3. Avoid social media content that’s intended to provoke a strong or radical emotion

Harrison’s emphasizes the fact that social media content that looks, sounds, or seems “extreme” is a red flag.

“Things that tend to get people to stay on the platforms longer [tends to be content] that provokes anxiety, moral outrage, disgust, anger, things that keep people clicking, sharing, and outrage Tweeting,” Harrison says. But according to her, this type of content can also quickly lead folks down a path of extreme dieting, an unhealthy relationship with food, or even “orthorexia,” an unhealthy obsession with “healthy” eating.

To stay away from this, Harrison suggests limiting mindless scrolling on social media platforms and searching for health-related information in a very targeted and methodical way. This might also mean cutting out social media altogether at times, which Harrison says has benefited her own mental health tremendously.

Listen to the full podcast episode here for more tips on navigating the wellness industry, as well as how to dig yourself out of a wellness trap.

Research published in Nature Communications in May 2021 found that 120 to 150 years is the “absolute limit of human lifespan.” Using mathematical modeling to analyze (anonymous) medical data from more than 500,000 people in the United States, the United Kingdom, and Russia, researchers found that this age range is when the body fully loses resilience, or, its ability to recover from illness and injury.

The key to living a long and enjoyable life is learning how to increase your healthspan, the number of years a person lives free of debilitating disease or illness. To help you live a healthier and longer life, we’re looking to some of the most qualified longevity experts for their best advice on aging well.

8 longevity tips for increasing your healthspan

1. Follow the “five-a-day” nutrition formula

Staying on top of nutrition requirements can be tricky, so researchers at the Harvard T. H. Chan School of Public Health sought to make it easier with a science-backed five-a-day formula. All you need to consume is two servings of fruit and three servings of vegetables daily in order for it to have a positive impact on your healthspan.

“This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” says lead study author Dong D. Wang, MD, ScD, an epidemiologist, nutritionist, and faculty member at Harvard Medical School and Brigham and Women’s Hospital in Boston, according to CNBC.

2. Spend time sitting on the floor

In Japan, which is home to many of the world’s oldest people, it’s common practice to sit on the floor. “I spent two days with a 103-year-old woman and saw her get up and down from the floor 30 or 40 times, so that’s like 30 or 40 squats done daily,” says Blue Zones founder Dan Buettner.

Being able to get up and down from a cross-leg seated position is a practice that’s tested through as the sitting-rising test. According to research published in the European Journal of Preventive Cardiology, those who were least able to complete this movement were five or six times more likely to die than those who were best able to complete the task.

So, take a seat—it could very well increase your healthspan.

3. Get regular exercise

We all know that getting regular exercise can help you live a longer life. And a November 2020 study published in JAMA Internal Medicine found that those who engage in moderate or vigorous exercise 150 minutes per week had lower all-cause mortality, or death from any cause. This 150-minute marker aligns with the exercise recommendations from the American Heart Association.

Try this 25-minute HIIT workout:

4. Get optimistic about aging

If you’re anticipating that you’ll have an awful time in old age and doing nothing to prevent that from happening, chances are, you probably will. If you’re optimistic about aging, you’re more likely to take the steps now that can help you live a happier and longer life, shows a December 2020 study published in The International Journal of Aging and Human Development.

“What people read, see, and hear about later life affects their perceptions of old age, even when they’re young. And if they have negative stereotypes, they carry those with them throughout life, and eventually internalize the negativity,” says Shelbie Turner, MPH, co-author of the study and a PhD candidate at Oregon State University. “Then we set ourselves up for a self-fulfillment prophecy where we expect only loss and decline in old age, so are not motivated to engage in health behaviors that can prevent or delay negative aging consequences.”

5. Manage your stress

Stress management is about much more than winding down. When you manage your stress, you’re able to impact the activity of your genes. “We have about 22,500 genes, but only 1,500 of them are on at any one time,” says Michael Roizen, MD, chief wellness officer at the Cleveland Clinic. He explains that stress management can turn off genes that lead to inflammation, which can lead to issues like arthritis and heart disease. “Which genes are on or off are under your control,” says Dr. Roizen. “Which means how long you live and how well you live up to the current era is under your control.”

Try this yoga flow for stress-relief:

6. Live in the present

When Daniel Kennedy, director and producer of the docu-series Healthy Long Life, spoke to centenarians in Mexico about their lives and practices, he found that they lived in the moment. “[Many of the people I met] don’t focus on yesterday or tomorrow, they focus on today,” he says.

7. Practice compassion

Caring for others can help you live a longer and happier life. The Dalai Lama, who is just shy of his 87th birthday, says compassion is key for happiness. “Compassion…opens our heart. Fear, anger, hatred narrow your mind,” he said during a 2016 talk that celebrated his 80th birthday, according to HuffPost.

A study published in June 2020 in the American Journal of Preventive Medicine found that volunteering is a common hobby among those who live long lives. “Our results show that volunteerism among older adults doesn’t just strengthen communities, but enriches our own lives by strengthening our bonds to others, helping us feel a sense of purpose and well-being, and protecting us from feelings of loneliness, depression, and hopelessness,” Eric S. Kim, PhD, research scientist at the Harvard T.H. Chan School of Public Health, said in a press release about the study.

8. Follow the Mediterranean Diet

You’ll hear experts recommend the Mediterranean Diet time and time again, and that’s because it’s so good. It’s centered around nutrient-dense fats, nuts, seeds, legumes, fruits, veggies, whole grains, and seafood—all of which can play an integral role in learning how to increase one’s healthspan.

“The Mediterranean Diet isn’t a specific set of rules and restrictions, making it way easier to adopt than other trendy diets,” says registered dietitian Tracy Lockwood Beckerman, MS, RD, in an episode of You Versus Food on Well+Good’s YouTube channel. “It’s got some serious scientific backing and it doesn’t have to be super expensive.” Research published in the medical journal Gut in June 2020 found that following the Mediterranean Diet may help the aging process by lowering inflammation markers and increasing both brain function and gut health.

Watch the video below to learn more about the Mediterranean diet:

On a recent visit to the five-star resort, I spent each morning enjoying my breakfast in the open air, feeling the warm sun on my skin, listening to the rushing river below, and watching the tree branches sway in the breeze. I didn’t need to “close my eyes and visualize” to experience this serenity; I was enveloped in it. Now that I’m back in New York City… Well, I’m decidedly not enveloped. But there’s one more sense I can use to call back that experience: taste. The Sayan culinary team, led by executive sous chef Wayan Sutariawan (Suta), was gracious enough to share with me the recipe I ate every morning with breakfast in Bali: a “yogurt foam verrine” with spiced berries. Now, close your eyes and visualize the lovechild of a yogurt parfait, a berry crumble, and an ethereal, light and airy cumulus cloud.

I’m someone who can never choose between savory or sweet for breakfast, and this delightful dish provided the perfect “why not both?” solution. The yogurt gets whipped up to be so delicate and fluffy—I could order nasi goreng sayur (an Indonesian veggie fried rice) or dosa and then satisfy my sweet tooth without worrying about being uncomfortably full or drowsy as I went about my day. Dessert with breakfast, yes please! 

The setting

The Four Seasons Resort Bali at Sayan has been wowing critics and travelers (including the Obamas and Julia Roberts, who is rumored to have stayed there while she filmed Eat, Pray, Love) since it opened 25 years ago. London-based architect John Heah was more than just inspired by the natural surroundings—including verdant rainforest, rolling rice paddies, and Bali’s longest river, the Ayung. Rather, he sought to create a design where the buildings were in complete harmony with the environment.

Heah nailed it. A dramatic suspension-bridge entrance to the property’s main building leads to a lotus-laden “rice bowl” reflecting pool that feels perched in the jungle’s canopy. From the bridge, guests descend a staircase to the hotel’s main lobby and dining space, Ayung Terrace. While the rooftop reflecting pool is take-your-breath-away gorgeous, it’s upon entering the space that you feel the magic of Heah’s vision. You’re technically inside—there is a roof, after all—but you feel like you’re fully immersed of the forest. Ayung Terrace is a circular balcony that puts you at eye-level with the songbirds flitting between the palms. 

The menu

The resort has two main restaurants, Ayung Terrace, which specializes in traditional Balinese dishes, and Riverside, a contemporary grill overlooking the property’s main pool as well as the Ayung river. (Culinary experiences guests can enjoy also include a local market tour and cooking class at the Sokasi cooking school, a Sayan Valley picnic, and a megibung dinner, inspired by a 17th century Balinese communal dining ritual.)

To further appeal to wellness-minded travelers, in 2022, Chef Suta also unveiled a “Sattvic Soul Food” menu. This offering is inspired by Ayurveda, the ancient Indian healing system that seeks to promote well-being by finding and maintaining an energetic balance within the body and mind. A Sattvic diet is a vegetarian way of eating that promotes balance and harmony through the consumption of fresh, organic produce, whole grains, and legumes. 

The Four Seasons Resort Bali at Sayan’s whipped yogurt recipe

The whipped yogurt parfait I fell in love with in Bali is chock full of antioxidants and fiber, thanks to the fresh strawberries and blueberry jam it’s topped with. It also packs a punch of protein: a serving of Greek yogurt contains about 10 grams of protein (for comparison, an egg has 6 grams of protein). And last but not least, the cardamom and cinnamon add a pinch of anti-inflammatory goodness. Think of is as a guided meditation for your taste buds. 

Whipped yogurt recipe with spiced berries

Yields 2 servings 

Ingredients
1/2 cup plain yogurt
1/4 cup heavy cream
1/4 cup blueberry jam
4 large fresh strawberries, chopped
1/4 cup crumble
1/2 tsp cardamom powder
1/2 tsp cinnamon powder

For the crumble
3/4 cup all-purpose flour
7 Tbsp unsalted butter
1/2 cup granulated sugar

1. Preheat the oven to 340°F. To make the crumble, combine the flour, butter, and sugar in a food processor until it resembles coarse, wet sand. Transfer the mixture to a sheet pan and spread it into one even layer. Bake for 15 minutes or until the crumble is lightly golden. Let it cool completely before crumbling into smaller pieces.

2. Meanwhile, in a bowl, combine the yogurt and heavy cream. Whip with a balloon whisk until fully combined.

3. To assemble the dish, add a layer of the whipped yogurt mixture to the bottom of a bowl or plate. Next, add the jam, strawberries, and crumble on top. Using a small fine mesh strainer, garnish the dish with a sprinkle of cardamom and cinnamon powder. Exhale—and enjoy!

Recipe courtesy of Sayan culinary team, adapted for the home cook by Maki Yazawa

Unfortunately, a June 2022 study shows that most Americans don’t get enough of two very important omega-3s—DHA and EPA—so take this as a gentle nudge encouraging you to be all the more *mindful* of your intake from this point forward.

To simplify your new and improved meal plan, Uma Naidoo, MD—a Harvard-trained nutritional psychiatrist, professional chef, nutritional biologist, and author of the national and international bestseller, This Is Your Brain on Food—shares her list of the top omega-3 foods worth keeping in your rotation. But first: a quick recap of what omega-3s are and why they’re so beneficial for your cognition and mental health.

 

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Why omega-3s are necessary for your mind and mood

Since our bodies don’t produce omega-3s fatty acids, they’re essential nutrients that we have to obtain through diet to reap their protective benefits. “Lacking omega-3s in one’s diet has shown to have detrimental effects upon cognitive function. In fact, studies demonstrate that people with dementia tend to have low levels of omega-3s,” Dr. Naidoo says. (While it’s ideal to get nutrients in through a food-first approach, she continues to say that omega-3 supplementation “may help protect the healthy brain and delay cognitive decline in mild dementia.”)

Dr. Naidoo also adds that low levels of omega-3s are also associated with chronic inflammation, which can exacerbate symptoms of depression—not to mention contribute to a host of greater health issues.

The top 7 brain foods rich in omega-3 fatty acids, according to a nutritional psychiatrist

Be sure to stock up and chow down on these healthy foods rich in omega-3s—some of which you can pair up to protect your mind and mood even further.

1. Avocados

Dr. Naidoo kicks things off by praising avocados, which are rich in ALA, an omega-3 fatty acid found in plant foods like seeds and seed oils. “They’re also rich in fiber and key minerals, and are a versatile fruit to add into one’s daily diet,” she adds. While Dr. Naidoo prefers to dollop guacamole on a hearty tortilla stew, you can always slice up your avocado and enjoy it with eggs, on toast, in a sandwich or salad, atop tacos, as a dip… the options here are pretty limitless.

2. Chia seeds

“Chia seeds are my go-to for preparing on-the-go meals that have an extra brain boost,” Dr. Naidoo tells us. While they’re rich in omega-3s, they also offer around four grams of fiber and two grams of protein per tablespoon. She advises getting in your fix of these small but mighty nutritional powerhouses by making chia pudding with your favorite milk and letting it sit in the fridge overnight to enjoy in time for breakfast. Bonus points—in the form of even greater brain-boosting benefits—go to those who top their chia pudding with antioxidant-rich fresh berries.

3. Caviar

Have a luxurious palate and never pass up the chance to enjoy a spoonful (or two) of caviar? You’re in luck, as Dr. Naidoo calls out its robust content of omega-3 fatty acids. “Simply topping a dish with a sprinkle of caviar can glean its benefits,” she shares.

4. Extra virgin olive oil

Compared to other oils, EVOO is as good as it gets in terms of quality, flavor, and fatty acid content. You can cook with it, drizzle it onto your dishes, or mix it into its own fresh condiment. Dr. Naidoo’s personal rec: homemade salad dressing. “Simply whisking together fresh lemon juice, EVOO, salt, and pepper makes for a dressing that takes any salad to the next level,” she says. Heed her advice and look for a cold-pressed EVOO that’s processed as little as possible to max out the health benefits.

5. Wild sock-eye salmon

One of the best and easiest ways to get enough omega-3s in your diet—namely the brain-boosting heavy hitters DHA and EPA—is to include fatty fish in your meal rotation. Dr. Naidoo’s vote goes to wild sock-eye salmon, which she says packs around 1,744 milligrams of omega-3s in a six-ounce serving. “Most professional organizations recommend at least 250 to 500 milligrams of omega-3s daily for adults, yet this can come from a serving of fatty fish once or twice per week,” she shares.

6. Oysters

Along with caviar, salmon, and other fatty fish, oysters “are powerful, versatile sources of omega-3s,” Dr. Naidoo continues. Oysters are also good sources of zinc and copper—the right amounts of which can positively influence cognitive function.

7. Walnuts

Last but not least, Dr. Naidoo suggests keeping walnuts in your pantry, which are rich in omega-3s and are wonderful for mental health in particular. “According to a UCLA study, noshing on a handful of walnuts daily cuts your risk of depressive symptoms by 26 percent,” she shares. (This finding was most significant in female participants, as well as compared to participants who ate different kinds of nuts or none at all.) With that said, Dr. Naidoo suggests sprinkling walnuts on your dish of choice—perhaps a salad or even that chia pudding above—foa mood-boosting, crunchy topping.

But is there any legitimacy to that? Here’s a registered dietitian’s take on the low-carb substitutes that don’t actually matter as much as you think they do—and may even be counterproductive, depending on your health goals.

4 low-carb substitutes that really aren’t much “better for you”

Swapping brown rice for white rice 100 percent of the time

The thinking goes that brown rice is healthier than white rice and, frankly, I wouldn’t totally disagree. Brown rice is a whole grain while white rice is a refined grain.

Quick refresher: Whole grains (like brown rice) have two key parts of the grain still intact. First, the germ, which houses nutrients like zinc and magnesium. And second, the bran, where most of the grain’s fiber is found. Refined grains like white rice have been stripped of both the germ and bran, leaving only the starchy portion of the carb behind.

Of course we all want more fiber, more vitamins, and more minerals on our plates—and brown rice boasts an edge in all three departments. But the true differences between white and brown rice aren’t as meaningful as you might think. For example: one half cup of cooked brown rice contains 1.6 grams of dietary fiber, whereas one half cup of cooked white rice contains 0.3 grams. Sure, that fiber helps mitigate our glycemic (aka blood sugar) response after eating the rice, but a 1.3 gram fiber difference isn’t all that material. Consider the fact that just one tablespoon of chia seeds serves up 4 grams of dietary fiber; it’s not tough to make up that fiber difference elsewhere in the diet.

Of course we all want more fiber, more vitamins, and more minerals on our plates—and brown rice boasts an edge in all three departments. But the true differences between white and brown rice aren’t as meaningful as you might think.

Brown rice naturally has more magnesium and phosphorus compared to white rice, but the latter grain is commonly enriched, meaning that manufacturers add vitamins and minerals to white rice during processing. The result can look like higher levels of key nutrients like folic acid and iron in (enriched) white rice compared to brown rice.

And as far as refined grains go, standard white rice is pretty innocuous. Unlike packaged sweets or salty snacks that are full of added sugars, oils, and excessive sodium, plain old dried, white rice is typically made from one singular ingredient.

I’ll always push whole grains like brown rice over refined grains like white rice, but it’s worth noting that the differences between the two aren’t as stark as they’re made out to be, particularly if we’re eating moderate portions. So if you’ve been led to believe that white rice is significantly less nutritious than brown rice, or if you’ve been made to feel like your culture’s staple food is off-limits, rest assured that white rice (particularly when paired with some protein and high-fiber veggies or beans) has a place in a balanced diet.

Scooping out your bagel

Yes, I used to scoop out my bagels and no, I’m not proud of it. Because if eating a balanced breakfast is your aim, this just isn’t going to cut it. (And no, I’m not talking about cutting calories.)

To truly level up a bagel breakfast, choose a whole wheat bagel to fit in some whole grains and make sure to add a source of satiating protein and healthy fat to help stabilize your blood sugar levels and keep you energized through the morning. Scrambled eggs and smashed avocado or smoked salmon and a high-protein cream cheese are great options for a balanced bagel sammy. Bonus points if you can add some microgreens to the mix.

Now can we get a moment of silence for all the bagels we’ve eviscerated over the years?

Opting for cauliflower crust pizza over a classic slice

Hear me out: I have nothing against cauliflower’s glow-up. I too add frozen cauli rice to my morning smoothies and have even been known to stir some into my oatmeal bowl for a baby nutrient boost. But if you’re looking to healthify pizza night, cauliflower pizza crust isn’t always the way to do it—especially for those with high cholesterol.

If you’re watching your lipid levels, choosing a cauli-based pizza crust could actually work against your goals. That’s because cauliflower pizza crusts typically require binding agents like eggs and cheese to help them stay together. As a result, some cauliflower pizzas are higher in cholesterol-raising saturated fat since they require more cheese to hold their crust together.

If you’re watching your lipid levels, choosing a cauli-based pizza crust could actually work against your goals. That’s because cauliflower pizza crusts typically require binding agents like eggs and cheese to help them stay together.

Take California Pizza Kitchen’s frozen thin crust BBQ chicken pizza versus its frozen cauliflower crust BBQ chicken pizza. The seemingly ‘healthier’ cauli crust pizza actually delivers slightly more saturated fat, more sodium, and even more carbs per serving compared to the classic wheat-based alternative.

Cauliflower can be a solid way to sneak extra goodness into a meal, but the popular low-carb swap isn’t always the better (or even the lower carb) choice.

Choosing sweet potatoes over white potatoes

It’s not wrong that ‘white’ carbs (think: white bread and white pasta) tend to be less nutrient-dense than 100 percent whole wheat bread or noodles. White starches typically fall into the ‘refined carbs’ category we talked about before.

White potatoes aren’t refined, though. Mama nature simply made them that way. And the idea that sweet potatoes are healthier than traditional white spuds isn’t really accurate. While sweet ‘tots contain way more of the antioxidant beta-carotene, white potatoes deliver four times as much vitamin C (which—gasp!—is also an antioxidant). And both types of potatoes put virtually equal amounts of potassium and fiber on your plate.

Permission to free white potatoes from their diet culture prison cell, granted.

We recently discovered that a good ol’ box of pancake mix can do so much more than produce a sky-high stack of fluffy flapjacks for breakfast. Instead, with just a few modifications to the package’s instructions and a couple of extra protein-packed ingredients, you’ll be well on your way to a luscious loaf of bread using the pancake mix as your base. Genius.

In this iteration of pancake protein bread, we’re going sweet and festive with a birthday cake-style loaf that’s ideal for special occasions or treating yourself to a healthy dose of self-love whenever you need it. So, who’s with me?

 

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A post shared by Monique: Ambitious Kitchen (@ambitiouskitchen)

How to turn your pancake mix into a high-protein loaf of bread

In a recent Instagram post by @ambitiouskitchen, we learned that you can easily transform store-bought pancake mix into the (high-protein) birthday bread of your dreams. To make it, Monique, the creator behind Ambitious Kitchen, doctors up a bag of King Arthur Confetti Pancake Mix and, poof, turns it into a birthday-themed masterpiece that soon gets showered in sprinkles.

Normally, activating the pancake mix is a “just add water” type of deal. However, to turn it into bread, you’ll need to add a few pantry staple ingredients into the mix—namely, eggs, milk, butter, vanilla, and almond extracts.

For the recipe, Monique adds one and one-quarter cups of milk (you can use whichever kind you prefer), one egg, two tablespoons of melted butter (or coconut oil, for dairy-free folks), a quarter teaspoon of vanilla extract, and a quarter teaspoon of almond extract in a large bowl and whisks it until thoroughly combined. Then two and a half cups of the pancake mix go into the bowl, and she combines the wet and dry ingredients until smooth. Next, Monique pours the batter into a greased, parchment paper-lined 8 x 4-inch loaf pan and bakes the mixture at 350°F for 45 minutes (or until a cake tester comes out clean when inserted in the center).

Finally, Monique allows the birthday bread to cool completely; once it’s room temperature, she adds an optional (but strongly recommended) glaze on top. To make it, she whisks together one-half cup of powdered sugar, one and a half tablespoons of melted butter, one-quarter teaspoon of vanilla extract, one tablespoon of milk, and a pinch of salt. Lastly, she tops the glazed loaf with tons of sprinkles for an extra dash of dopamine-inducing joy.

The proof is in the pudding bread. When Monique slices through the loaf, you see the impeccable center: fluffy, soft, and begging for a bite.

Why we’re so in love with this pancake protein bread 

To clue you in on a little secret: The recipe also can be made in savory versions. Aside from confetti flavor, King Arthur sells other pancake mix flavors like Keto Wheat, Gluten-Free Protein, or Buttermilk. All of which can easily be adapted into savory bread recipes, like everything but the bagel or jalapeño cheddar. And if birthday cake isn’t quite your vibe, try other sweet delicacies like blueberry lemon or blood orange poppy seed. The options are endless; whether you choose a sweet or savory version, there’s no going wrong.

What’s more, the pancake mix in and of itself contains many health benefits. For starters, there are about four grams of protein and 127 milligrams of calcium (about 10 percent of your daily intake) per every third cup of the dry mix. And the addition of milk and eggs in the doctored-up loaf recipe also gives this recipe a boost of protein. Bonus: King Arthur’s pancake mix products are made free of artificial flavors, dyes, and preservatives.

Learn how to make an easy and healthy banana bread recipe in mere minutes, so your bananas never go to waste ever again:

Benefits (or lack thereof) aside, If you’ve tried incorporating lemon water into your routine, there’s one thing that’s impossible to overlook: the taste. Squeezing fresh lemon directly into a glass of water doesn’t exactly take you back to the afternoon lemonades of childhood. Lemon is by nature a highly acidic fruit with a sharp flavor that’s great for brightening up savory soups or sweet desserts, but isn’t the most palatable on its own.

That’s where Lemon Perfect comes in. The company makes bottled lemon water in seven flavors, including Peach Raspberry, Blueberry Acai, and Pineapple Coconut. Each is made with filtered water, cold-pressed organic lemon, and natural flavors. The water is sweetened with organic erythritol, a sugar alcohol, and organic stevia leaf extract.

Nutritionally speaking, each bottle contains five calories and about nine grams of carbohydrates, which come from the erythritol. It also contains 90 milligrams of vitamin C, which is over 100 percent of the daily RDA, and electrolytes in the form of 20 milligrams of potassium.

The idea of Lemon Perfect is to make the ubiquitous lemon water elixir tastier and more convenient to enjoy at home or on the go. The bottles are shelf-stable before they’re opened, which is unusual in the world of cold-pressed juices, but does make shipping and storage easier.

To see if and how Lemon Perfect affected my hydration levels, energy, and other “health” indicators, I drank it for 10 days

Though lemon water seems to be a staple of the idealized morning routine on social media, I found the flavor of Lemon Perfect to be a bit strong first thing in the morning. And since the company says it can be enjoyed any time of day (including during a workout), I decided to drink mine in the afternoon.

I found Lemon Perfect to have a very strong taste of erythritol, which is similar to regular sugar, but…not. It’s a pretty off-putting flavor for me, and sadly none of the other natural flavors in the mix could overpower it. My favorite of the bunch was the Peach Raspberry flavor.

I already drink a pretty good amount of water, though I could be better about replenishing with electrolytes after a workout (I’m a marathon runner, and endurance runs can definitely take it out of me), so I did appreciate the boost of hydration from the electrolytes in Lemon Perfect. I’m also sure that the vitamin C did good things for my immune system, but I can’t say that I noticed a tangible effect there. I also did not notice much of a difference in my digestion or energy levels while drinking the product.

One interesting side effect of the Lemon Perfect taste is that I ended up drinking more regular filtered water to wash it down. So in a way Lemon Perfect unintentionally made me more hydrated.

Bottom line

At the end of the day, proper hydration is essential for a healthy lifestyle. And if you struggle to drink enough water throughout the day, a flavored product like Lemon Perfect can be a good way to get more fluids, with the added benefit of vitamin C. Plus, if you did a hard workout or had a late night out, getting some extra electrolytes is always a good idea.

If you’re not a fan of natural sweeteners like erythritol or stevia, however, Lemon Perfect may not be the answer to your hydration needs. The good news is that you may already have everything you need to make a tasty, hydrating drink in your kitchen right now. Cheers!

Thanks to diet culture, societal expectations around gender, and more, many people struggle with comparison and discomfort around food. As someone who’s experienced this, I’ve personally found some of Rini Frey’s Instagram posts encouraging, where she reminds people that it’s okay to eat the same meal as your partner, more than your partner, and what and however much you want. (In short, it’s not as heavy as it may feel.)

This situation can still bring up anxiety, however, which is totally understandable. And here’s another bummer: Even if you’re allowing yourself to eat as much as you want, you may still be dealing with mental restriction, which can hurt your relationship with food. So how can you win? Below, experts explain the normalcy and reasons behind your unease, as well as what can help you worry less about food so you can enjoy experience of eating more.

Why eating more may make you feel uncomfortable

You may be reluctant to (or feel awkward about) eating more than your partner for a variety of reasons, one of which includes a history of similar feelings. “Individuals who struggle with body image, disordered/unhealthy eating patterns, and/or have clinically diagnosed eating disorders often find themselves comparing their own body shape and weight to others,” says Stephanie Carlyle, a licensed clinical professional counselor at Thriveworks in Baltimore, Maryland, who specializes in eating disorders, women’s issues, relationships, and stress. “Additionally, it is not uncommon for these individuals to compare what they eat to what others eat.”

If you haven’t dealt with that, another factor could be at play: societal expectations and stereotypes. “This also exists outside the gender binary: Being small is associated with femininity, and being big is associated with masculinity,” says Christine Byrne, MPH, RD, a Raleigh-based registered dietitian who specializes in eating disorders. “Because we so closely associate food intake with body size—even though body size is about so much more than what and how much you eat—there’s an expectation that women and femmes need less food than their male partners.”

This indoctrination of sorts starts early. Carlyle says it could be more covert, like your dad being served a larger portion than your mom at dinner. Or, it could be more direct, such as someone asking a girl if she’s “going to eat all that” while praising a boy for eating a lot because “it’ll make him big and strong.”

It’s also important to note that women who date women aren’t immune to this, either. “Unfortunately, women are often taught from the time of childhood that eating less is what females ‘should’ do,” Carlyle says. “We are socialized that this is the ‘feminine,’ ‘proper,’ or ‘right’ thing to do.” As a result, women may inadvertently trigger each other’s disordered behaviors by eating little or feeling like they’ll be judged for eating more or “a lot.”

All in all, diet culture and its many ideals are simply (and unfortunately) hard to avoid. “In diet culture, eating less is often seen as morally superior,” Byrne adds. “Of course that’s ridiculous, because we all need food.”

5 tips to ease discomfort about eating more than others

While many of the messages floating around can complicate your ability to eat intuitively with a partner (or anyone, for that matter), mindfulness and reminding yourself of key truths can help you get through the meal with more ease. Here’s what Carlyle and Byrne suggest:

1. Ask yourself if the thought is helpful

…Because if not, it’s probably not of any use. Basically, ask yourself why you’re having the thought, and if a “should” is involved. “When we are ‘shoulding’ on ourselves, that’s a good indicator that we need to take a moment to explore how that thought is serving us,” Carlyle says. “For example, if I’m out on a first date and I think, ‘Wow, that burger looks great, but I should probably get a salad instead.” It can be very healthy to ask ourselves the ‘why’ behind this.” If your “why” has to do with your date judging you, move to tip number two. (Also, if another person is making you feel bad about something as unimportant as what you want to eat, you deserve better! Just saying!)

2. Remind yourself that what you eat has nothing to do with your worth

As understandable as it is that many of us have conflated our self-esteem with our food intake—thanks again, diet culture—remember that the two couldn’t be more unrelated. “How much you eat has absolutely no bearing on your identity, your worth as a person, or the strength and quality of your relationship,” Byrne says. Just as you probably wouldn’t feel bad about going to the bathroom more than your partner, she adds, you don’t need to feel bad about eating more than them.

3. Focus on the experience (and remember your partner probably is, too)

When it comes down to it, going out on a date is about having fun with, and getting to know, the other person, right? Try to be mindful of those aspects. What are you learning about your partner? What are you enjoying? Carlyle says your partner is likely focused on that, too. The menu doesn’t need to be part of the equation (unless it’s about how tasty the dessert is!).

4. Consider talking to a therapist or anti-diet dietitian

While there’s a lot of work you can do on your own, working with a health provider can oftentimes provide extra support. “If you are struggling with these types of thoughts, it may be helpful to connect with a mental health professional to work on developing healthier thoughts, feelings, and behaviors,” Carlyle says. For more affordable therapists, you can check out the Open Path Collective database.

5. Remember that every body has different needs

Ultimately, your best bet in real time is to listen to your body. What does it need (and want)? “We all have different metabolisms, activity levels, hormone levels, health statuses, appetites, and more,” Byrne says. “If you’re trying to give your body what it needs and feel comfortably full after eating, the best way to gauge how much to eat is to listen to internal hunger and fullness cues, not external cues, like how much everyone else is eating.”

Carlyle agrees. “It is important to remember that if we all ate the exact same thing as one another all of the time, we would still likely have very different bodies than one another,” she says. “You cannot determine the nutrients that your body needs based on what someone else’s intake is.”

It’s hard to argue with directive straight from the source, but it stills begs a couple questions. What is the purpose of foil or plastic seals on food containers in the first place? And how can leaving one on an open container mess with its freshness? Looking for answers, we reached out to two germ experts.

The purpose of the foil or plastic seal on food containers

“There are two reasons for the seal,” says Jason Tetro, microbiologist and author of The Germ Files. “Firstly, it helps to increase shelf life—the container is usually flushed with nitrogen before sealing which reduces the amount of oxygen inside.”

According to Tetro, the second reason is to protect the contents of the container. “It helps to prevent the introduction of chemicals and microbes that could spoil the products and/or cause illnesses,” he says.

Microbial ecologist Jack A. Gilbert, PhD, a professor at the University of California San Diego, further explains that the seal is a safety and quality mechanism as it creates a barrier between the product and the external environment, while also indicating to consumers that the product hasn’t been tampered with prior to purchase.

Why you want to remove the seal from your food container after you open it

“Breaking the seal,” a common term for the first time you go pee while drinking alcohol to indicate that you’ve opened the floodgates—and there’s no turning back—is equally applicable in this context as well. “Once the seal is broken, the surrounding air and oxygen can get into the product and that will start up the microbial growth,” says Tetro. “Whether the seal is still there or not isn’t a factor. Its sole purpose is to get it from the factory to your kitchen safely.”

What’s more, keeping the seal after the product has been opened can lead to a higher risk for contamination from continual touching, according to Tetro, who recommends removing the seal as soon as you open the product. If you must leave it on for some reason (ahem, can’t admit defeat), he advises washing your hands before touching it. But your best bet it to just accept that seals were meant to be broken…and discarded.

Basil seeds, also known as sabja seeds, have been used for thousands of years in Ayurvedic, Afghani, and Chinese medicine to treat a range of digestive symptoms. The Thai basil plant is indigenous to India, China, and the Middle East. It’s been cultivated for over five centuries for medical and culinary uses and arrived in the American colonies in the 17th century.

Health benefits of basil seeds

They’re packed with gut perks

Like chia, these tiny black seeds readily absorb water, making them a great alternative seed for creamy puddings. This gelling property can also help slow digestion, which can increase feelings of satiety and “promote bowel regularity,” says Keri Gans, RDN, an NYC-based nutritionist and author of The Small Change Diet.

“Basil seeds are a good source of fiber, which may help lower cholesterol levels and promote gut health,” says Gans. A two-tablespoon serving contains 15 of the 25 grams of dietary fiber Gans says women should be eating on average every day (men should shoot for 30 grams a day).

Basil seeds are good for your bones

A serving of the seeds also contains 370 milligrams of calcium and 90 milligrams of magnesium, “both of which are important minerals to prevent bone loss and osteoporosis,” says Gans. You’ll also get 4.7 milligrams of iron per serving, which is essential for producing hemoglobin, a protein found in red blood cells and necessary for circulation.

A serving of the seeds also contains 370 milligrams of calcium and 90 milligrams of magnesium, “both of which are important minerals to prevent bone loss and osteoporosis.”—Keri Gans, RDN

They’re anti-inflammatory

And like most edible seeds, “basil seeds are also packed with antioxidants, such as polyphenols, which may help maintain immune health and reduce the risk for certain cancers.” says Gans.

And filled with heart-healthy fats

Compared to chia, basil seeds are slightly higher in fat. Each serving contains six grams (two tablespoons of chia seeds offer five grams of fat). However, Gans explains, “the fat found in basil seeds is monounsaturated, which is heart healthy and may help reduce the risk for heart disease.”

The cultural significance of basil seeds

Despite their robust nutritional benefits, it’s been difficult to find basil seeds outside of specialty health food stores and well-stocked Asian markets in the U.S. Which is the struggle Shakira Niazi, founder of ZenBasil, faced when searching for healing foods for her son. After having to undergo several rounds of antibiotics, she was looking for a way to help rebuild and strengthen his gut microbiome and immune system. Niazi looked to her Afghani heritage for foods that could help.

Niazi, who fled Afghanistan as a refugee at 12 years old, recalled her grandmother making basil seed-infused drinks during her childhood. Her grandmother lauded the seed’s power to “support the gut, heart, mind.” The seeds also “had cooling properties, by which she meant anti-inflammatory properties,” says Niazi.

Niazi, who fled Afghanistan as a refugee at 12 years old, recalled her grandmother making basil seed-infused drinks during her childhood. Her grandmother lauded the seed’s power to “support the gut, heart, mind.”

“My search led me to The Canon of Medicine, a book that was used as a medical authority for eight centuries, and happens to have been written in my family’s village,” says Niazi. The Canon lists basil as a salve for a range of medical troubles, including kidney and bladder pain, headaches, gastritis, and menstrual pain.

How to prep, eat, and serve basil seeds at home

If you’re like the 95 percent of Americans who fall short of their daily dietary fiber needs, you may want to add a sprinkle of basil seeds to your diet. But heed Gans’ warning that “basil seeds should not be eaten until they’ve been soaked in water,” which makes them softer and easier on your digestive system. Unlike chia seeds, which are fairly neutral in taste, you will get a subtle basil flavor, though it’s easily overpowered by a dollop of maple syrup or a splash of vanilla extract.

Niazi notes that basil seeds will become fully hydrated in just five minutes, so you can mix up a drink without the advanced planning that chia demands. Traditionally, the seeds are simply stirred into a glass of water, tea, or fruit juice for a hydrating and fiber-fueled refreshment.

The drink takes on a thicker, slightly gelatinous texture that can take some getting used to, but it’s not all that different from the tapioca pearls in bubble tea and is quite nice if you enjoy a bit of chew and heft in your drinks. You can also incorporate the seeds into baking recipes, hot porridge or oatmeal, as an egg replacement, or use them anywhere you’d use chia seeds.

That said, with the support of research-backed evidence, we’ve learned that certain eating plans have been linked to longer lifespans, and they all have one thing in common: Plants, and lots of ‘em.

Many longevity and nutrition experts have, time and again, pointed to the positive outcomes of eating fewer animal products. And while the diets of the longest-living people on the planet do rely heavily on plant-based foods, it definitely doesn’t mean that anyone interested in healthy aging should avoid meat, dairy, and the like entirely. Rather, it’s all about balance.

More ahead on the findings of this mass study and why you should incorporate more plants into your daily routine to reap their longevity-boosting benefits in a way that best works for you.

Research shows a link between eating more plants and longevity

A recent study in Jama Intern Med set out to determine the association between the dietary patterns recommended in the 2015-2020 Dietary Guidelines for Americans. The experiment, which included nearly 120,000 individuals (75,230 women and 44,085 men), reviewed the participants’ eating patterns over the course of over three decades. The findings indicated that those that who adhered to four main “healthy” eating patterns were associated with a lower risk of death. Their findings were also consistent among different racial and ethnic groups.

These were the four “healthy” eating plans analyzed: Healthy Eating Index 2015 (HEI-2015), Alternate Mediterranean Diet (aMED) score, Healthful Plant-Based Diet Index (hPDI), and Alternate Healthy Eating Index (AHEI).

Let’s delve into each one specifically. According to the USDA, Healthy Eating Index (HEI) is a measure of diet quality used to assess how well a set of foods aligns with key recommendations in the Dietary Guidelines for Americans. The HEI uses a scoring system to evaluate a set of foods. The scores range from zero to 100, where a score of 100 reflects that the set of foods aligns with key dietary recommendations from the Dietary Guidelines. Ranking at the top are fruits, vegetables, whole grains, dairy, total proteins (like lean meat, poultry, and eggs), seafood, plant proteins (like nuts, seeds, or soy), and fatty acids. Meanwhile, refined grains, sodium, added sugars, and saturated fats are to be consumed in moderation.

Next, the Alternate Mediterranean Diet (aMED) score is an adaptation of the Mediterranean diet that separates fruit and nuts into two groups, eliminates dairy, includes only whole grains, only red and processed meat, and uses the same alcohol range for both men and women.

The Healthful Plant-Based Diet Index (hPDI) measures nutrient-density within the category of plant-based foods—top foods being fruits, vegetables, whole grains, nuts, legumes, tea, and coffee. Plant-based foods like refined grains and high-sugar foods, as well as animal-based foods, score low.

Lastly, the Alternate Healthy Eating Index (AHEI) assigns ratings to foods and nutrients predictive of chronic disease. (So someone that consumes no vegetables daily would score a zero, while someone who consumes five or more servings a day would earn a 10.) As such, a study conducted on 71,495 women and 41,029 men showed that those whose dietary choices scored higher on the AHEI scale had a 19 percent lower risk of chronic disease, including a 31 percent lower risk of coronary heart disease and a 33 percent lower risk of type 2 diabetes when compared to people with low AHEI scores.

The key takeaways of this study

TL; DR? While all four studies differ, all emphasize the importance of consuming plant-based foods like grains, fruits, vegetables, nuts, and legumes. What’s more, the data showed that those who followed one or more of the four eating plans were less likely to face mortality due to cardiovascular disease, cancer, or respiratory disease during the trial compared with those who did not follow any of the four patterns or did so less often.

TL; DR? While all four studies differ, all emphasize the importance of consuming plant-based foods like whole grains, fruits, vegetables, nuts, and legumes.

This indicates that a combination of different eating habits is just as effective, if not better for your long-term health, than simply following one restrictive diet all of the time. Also worth noting is that the study’s researchers encourage folks to focus on the eating routine and plan that’s easiest for them to follow to meet their nutritional needs and food preferences.

Again, this reiterates the importance of doing what’s best for you, especially when it comes to your relationship with food.

A registered dietitian delves into the benefits of the Mediterranean diet: